A must-see for men to regain their prominence! Experts reveal "8 major foods" to increase testosterone concentration
Testosterone is one of the most important hormones for men. Its main functions are to keep bones and muscles strong, produce sperm, and maintain sexual desire. According to guidelines issued by the U.S. National Institutes of Health (NIH), men are prone to insufficient testosterone concentrations in their bodies due to drug side effects, testicular damage, hypothyroidism, obesity and other factors, which can lead to erectile dysfunction, low libido, and inability to concentrate. It can even cause bone and muscle mass loss.
Therefore, if you feel listless and lack sexual interest recently, Natalie Butler, a nutritionist at Stephen F. Austin State University in the United States, suggests that men can eat the following foods in their daily lives to improve the condition of low testosterone concentration:
1. Ginger
A study published in the “Academic Scientific Journals” pointed out that after 75 men with fertility problems took ginger supplements every day, their testosterone concentrations increased by 17.7% within 3 months, which is considered to be beneficial to sperm health and also increases antioxidants in the body. material level.
2. Oysters
Butler said that oysters contain more “zinc” than other seafood, which is essential for male sperm health. Men who are severely deficient in zinc may suffer from decreased sexual function and insufficient testosterone. If combined with cardiovascular disease or chronic disease, they are more likely to develop sexual dysfunction.
3. Pomegranate
Pomegranate is known as the “King of Antioxidants” and contains multiple nutrients such as anthocyanins, tannins, and ellagic acid. A study in “Endocrine Abstracts” showed that 60 men consumed red pomegranate juice for 14 consecutive days. After testing, researchers found that the average testosterone concentration of the subjects increased by 24%. In addition, the emotional problems and blood pressure values of certain subjects were improved.
4. Plant milk
Butler pointed out that plant milks such as almond milk, soy milk, oat milk and other plant milks contain 25% of the vitamin D required by the human body per serving. “Hormone and Metabolic Research” has stated that vitamin D may increase testosterone concentrations in men. In addition, Butler also suggested that you can get the vitamin D you need through sun exposure.
5. Green vegetables
Butler said that spinach, kale and other vegetables are rich in magnesium, one of the minerals that increases testosterone concentration. “Biological Trace Element Research” research shows that taking magnesium supplements for four weeks can increase testosterone concentrations in sedentary people. Those who don’t like to eat vegetables can also use edamame, nuts and seeds instead.
6. Oily fish
Oily fish such as salmon, sardines and mackerel are rich in Omega-3 fatty acids. Previous studies have shown that Omega-3 can significantly improve male semen quality and improve testosterone levels. In addition, Omega-3 also plays a protective role in cardiovascular health.
7. Vegetable oil
Butler pointed out that vegetable oils such as olive oil and sunflower oil are rich in monounsaturated fats and vitamin E. They can improve male reproductive health by replacing the animal oils that are usually consumed. “Natural Product Communications” research has confirmed that men who use extra virgin olive oil instead of animal oil in their diet have an upward trend in testosterone concentration.
8. Onions
Butler said that onions are a good source of various nutrients and antioxidants. Animal experiments published by the US National Institutes of Health (NIH) pointed out that daily intake of fresh onions for 4 weeks could improve serum testosterone concentrations in rats. However, further research is needed to confirm the effects of onions on humans.
Even though the above foods can help relieve low testosterone in men, Butler still reminds that excessive intake may still have adverse effects on the body. It is recommended to consult a doctor or nutritionist to confirm the dosage before eating. In addition, if men have low sexual desire, sexual dysfunction and other diseases, it is urgent to consult a urologist for treatment. After diagnosis, follow the doctor’s instructions and take medication regularly in order to improve the related symptoms.
Source:
Effect of vitamin D supplementation on testosterone levels in men
The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men
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