Oysters, fruits, shellfish, fatty fish, whole grains, honey, … are foods that naturally increase testosterone for men. In addition to the benefits of male physiology, these foods also improve health, improve fitness and enhance resistance.
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10 Foods that help increase natural testosterone for men
Testosterone is a hormone that governs overall health and male physiology. This hormone is produced mainly in the testes (95%) and adrenal glands (4%). Testosterone levels rise sharply during puberty to promote the full development of the genitals, while also promoting physical development and central nervous system.
However, from the age of 30 onwards, the testosterone produced tends to decrease over time. Therefore, starting from 45 to 50 years old, men can experience sexual disorders such as decreased libido, premature ejaculation, erectile dysfunction , spermatogenesis and physiological weakness.
To boost natural testosterone, men can add a number of healthy foods to their daily diet. Not only are they good for physiological functions, but these foods also help men improve their health, improve their fitness and assist in slowing down the aging process.
Some foods that naturally boost testosterone should men supplement:
1. Oysters – Testosterone booster foods for men
Oysters are healthy foods – especially the male physiology. In Oriental medicine, oysters are not only a common food, but also are used to tonify the kidneys, enlarge the body, improve the state of decreased libido, somnolence and impotence in the men. Oysters are one of the types of seafood that contains abundant and diverse nutrients with essential minerals such as iron, zinc, copper, phosphorus, magnesium, potassium, …
In particular, zinc plays a role in synthesizing testosterone hormone in men, improving sperm quality and quantity. In addition, zinc also stimulates the development of immune cells (T and B lymphocytes), thereby improving resistance and reducing the risk of inflammatory diseases.
To promote natural testosterone gains, men should take 2-3 servings of oysters per week. In addition to its benefits for the physiological and reproductive functions of men, this food also provides many essential nutrients that help improve health, boost immunity and maintain brain function.
2. Types of shellfish
Shellfish such as clams, oysters, abalone, snails, shrimp … all contain abundant amounts of protein, zinc and minerals. What’s more, this food group contains virtually no saturated fat and fewer calories than red meat. Therefore, men should include shellfish in the diet (average 2 – 3 meals / week) to improve health and promote testosterone hormone production.
When processing dishes from shellfish, you should prioritize processing methods such as stewing, boiling, steaming, soup or soup to preserve the nutritional value of the dish, helping the body absorb and digest. good. Avoid cooking methods that cause bloating and bloating, such as grilled seafood, stir-fries, and over spicy foods.
3. Fatty Fish – A natural testosterone booster food group
Fatty fish such as tuna, mackerel, salmon, … are good for the overall health in general and the physiological functions of men in particular. This food group provides the body with a rich source of protein, easy to convert, low in energy and does not contain saturated fats like red meats. Protein is involved in metabolism, repairing damaged tissues, increasing muscle mass and strength. Moderate protein supplementation helps men maintain good condition, be stronger and more resilient in every relationship.
In addition, fatty fish are rich in vitamins D and Omega 3. Vitamin D plays a role in increasing calcium absorption, improving the skeletal system and immune system. It also promotes testosterone production and helps slow male menopause.
Omega 3 is known to improve cardiovascular health, vision, brain function and skeletal system. In addition, this fatty acid also positively affects physiological function in men. Studies show that Omega 3 increases dopamine levels in the brain, creates a feeling of euphoria, stimulates libido in men and participates in the production of nitric oxide – a substance that relaxes blood vessels and has Important role in erectile mechanism.
Therefore, men can supplement fatty fish 3-4 times / week to promote natural testosterone production, maintain joint health and improve fitness. Besides Omega 3 and vitamin D, this food group also provides the body with many essential minerals and vitamins.
4. Whole grains
Whole grains are one of the food groups that are good for male physiology. This food group contains many minerals that are essential for the synthesis of testosterone, such as zinc and magnesium. On average, each 100g of grain can provide up to 52mg of zinc. Zinc promotes natural testosterone levels, improves libido, repairs damage to the central nervous system and increases sperm quality – sperm count.
Magnesium is also one of the essential minerals for the body. This ingredient improves mood, relieves headaches, stress and anxiety. As is known in addition to the physical causes, psychological factors such as stress and depression can all reduce the hormone testosterone and significantly affect the physiology of men.
Supplementing with whole grains in parallel with the use of white rice will help men maintain stable testosterone levels, improve health and slow degeneration. In addition, this food group is also good for digestive activities, helping men to control weight and maintain a toned and lean body.
5. Onions – Foods that promote natural testosterone gain
Onions are often used in male enhancement pills and dishes. These foods provide low calories but contain many essential ingredients for health including vitamins B6, B9, iron, fiber, potassium, … Adding onions to your diet can improve resistance reduce the risk of respiratory infections and prevent vitamin and mineral deficiencies.
In addition, onions also work to increase the hormone testosterone with abundant magnesium and zinc. In addition, the antioxidants in this food have strong anti-inflammatory properties, lower cholesterol and stabilize blood circulation – factors that directly affect men’s erection. With a plentiful and diverse antioxidant content, onions also help slow down the aging process and prevent premature menopause.
In addition to the benefits for physiological health, onions also work to wipe out free radicals, support blood sugar control, antibacterial, protect bone and joint health, and stimulate digestion. … Onions are high in fiber, low in calories and easy to digest. Therefore, men can supplement these foods regularly to improve their health and physiological function.
Do not ignore: Onions cure physiological weakness, increase libido for men
6. Nuts good for male physiology and health
Nuts contain abundant sources of energy, minerals and vitamins. Moreover, this food group also provides the body with essential fatty acids and powerful antioxidants. So men should add healthy nuts such as cashews, walnuts, almonds, macadamia, pecans, … to their daily diet to provide minerals and vitamins necessary for the synthesis of testosterone. .
Besides the usual nutritional ingredients like magnesium, vitamin E, manganese, selenium, copper, vitamin E, healthy fats, most nuts contain polyphenols – antioxidants that neutralize free radicals. , protect cells and slow down the aging process.
In addition, nuts also have powerful anti-inflammatory properties, control weight, regulate cholesterol in the blood and promote digestion. According to nutrition experts, to absorb nutrients well, men should add nuts for breakfast or snack. In addition, use pure roasted seeds instead of seasoned nuts.
7. Fruits – The natural food group that increases testosterone
Fruits are a group of healthy foods that provide the body with high levels of fiber, minerals and vitamins. The nutritional ingredients in this food group help boost metabolism, speed up the synthesis of the hormone testosterone and help men maintain healthy health. In addition, minerals and vitamins in the fruit also enhance resistance, reduce stress, fatigue and support the functioning of the digestive organs.
In addition, some enzymes, antioxidants and amino acids in fruits such as bromelain (found in bananas), citrulline (watermelon), flavonoids, quercetin, … have the ability to promote blood circulation, improve erectile function and helps to strengthen male vitality.
The fruit’s antioxidants also help slow down menopause, maintain the function of the testes and adrenal glands (two testosterone-producing organs). Some fruits that are good for male physiology include watermelon, banana, avocado, orange, precious, grapefruit, strawberry, blueberry, pomegranate, …
8. Increase testosterone naturally with legumes
The nutritional components in beans such as lysine, iron, zinc, amino acids, protein, … all bring many benefits to physiological health. In it, lysine is an important component in the structure of sperm. Adequate dietary intake of lysine can significantly improve sperm count, motility, and endurance.
Therefore, men should add certain types of beans such as black beans, peas, white beans and green beans to the diet to improve their health and physiological function. In addition to the above ingredients, this food group also contains high levels of zinc – an essential mineral in the synthesis and production of the hormone testosterone.
9. Beef – Food is good for male physiological health
Beef is a nutritious food that includes protein, vitamins, amino acids and minerals. Men with impaired physiological function due to poor health should supplement dishes from beef 2-3 times / week to supplement essential nutrients for the body, promote testosterone production and increase the quantity – quality. sperm count.
With an abundant iron content, beef has the ability to promote the production of red blood cells – blood cells that store oxygen and nutrients. The improved red blood cell count helps the blood circulation smoothly and supports the erection of the penis.
Besides, beef also contains zinc, magnesium and some minerals essential for the body. The minerals in this food are not only good for physiological function but also help the body synthesize protein, improve immune function, strengthen muscles, stabilize blood sugar and aid in the prevention of chronic diseases. count.
However, beef is high in protein. Eating too much beef can increase blood cholesterol levels and affect liver function. Therefore, men should only consume beef in moderate amounts. At the same time should be used in combination with green vegetables, fruits and tubers to increase the digestion and absorption of nutrients in red meats.
10. Honey improves male physiology
Honey is a food that contains a variety of nutrients and abundance. Therefore, honey is often used to improve health, reduce fatigue and restore health after getting up. In particular, honey is one of the few foods that contain boron – a natural healthy mineral that works to prevent osteoporosis and increase testosterone levels.
Besides, the abundant minerals and vitamins in this food group also help improve overall health, reduce fatigue and increase resistance. Supplementing drinks and dishes from honey regularly helps men to be more resilient when falling in love, reduce fatigue and fatigue after a “battle”.
There are a few issues to keep in mind to naturally increase testosterone
Testosterone is an essential hormone for male health and physiology. The addition of healthy food groups can help stabilize hormone levels in the body, enhance physiology and help men limit common sexual disorders such as low libido, erectile dysfunction, and ejaculation. soon , …
However, to increase testosterone naturally, men need to pay more attention to the following issues:
- Diet only aids in the maintenance and improvement of the production of the hormone testosterone. Therefore, in the case of severe testosterone deficiency, men should seek medical advice and advice on supplements.
- It is advisable to diversify the food groups in the diet to provide adequate minerals, vitamins, proteins, antioxidants, … Only a few fixed food groups can cause the body to lack nutrients and indirectly adversely affect physiological function.
- Besides diet, men can naturally boost testosterone through a number of other measures such as getting enough sleep, reducing stress, exercising regularly, … At the same time should change bad habits such as smoking. leaf, drinking, drug use and excessive sex.
Hopefully, with the 10 groups of natural testosterone-boosting foods synthesized in this article, men can build a scientific diet to support improved health and physiological function. Besides, should coordinate with regular living time and regular exercise to enhance overall physiological health.
