Testosterone therapy has become quite popular in recent years, with studies revealing that 10% to 40% of adult males have low testosterone. However, men with issues like low energy don’t necessarily need to spend $400 a month on medication to solve the problem. In fact, a surprising amount of everyday foods can significantly boost male hormone levels.
The latest research shows that certain natural foods, such as pomegranate, can boost testosterone by up to 24% in just two weeks.
“These foods are an easy, natural way to support testosterone levels as part of a healthy lifestyle,” noted Oscar Scheiner, the CEO of Ben’s Natural Health. “That said, let me be clear – they’re not magic bullets.”
Lifestyle factors like poor diet, chronic stress, lack of sleep, and environmental toxins have contributed to declining testosterone levels, even in younger men, according to Justin Pulliam, CEO of Vida Vital Medical.
Testosterone plays a key role beyond just reproduction, impacting mood, energy levels, and muscle development. And diet’s influence on testosterone levels is significant yet often overlooked.
With that in mind, let’s look at a list of top food solutions for optimal testosterone levels, according to experts.
Pomegranates
Pomegranates are a powerful natural supporter of testosterone. Research published in Endocrine Extracts found that daily consumption of pomegranate juice increased salivary testosterone levels primarily by lowering cortisol – the stress hormone known to inhibit testosterone production.
“They’re rich in antioxidants that combat oxidative stress, a major contributor to hormonal imbalances,” Scheiner said of pomegranates.
Avocados
Consuming healthy fats and cholesterol sources like avocados is ideal for hormone production. And, since testosterone is a steroid hormone made from cholesterol, eating foods like avocados, which are rich in monosaturated fats, can support your body’s ability to produce it, experts note.
“Cholesterol is the backbone of testosterone synthesis. Diets with adequate fat intake – 30 to 40 percent – support higher testosterone levels,” said Dr. Martina Ambardjieva, a urologist, surgeon, and PhD graduate in clinical medicine.
Brazil nuts
Brazil nuts are a superb source of selenium, a trace mineral essential for testosterone production, according to Ben’s Natural Health. Eating as little as two or three Brazil nuts per day can meet one’s selenium requirements, helping support hormone production.
Pumpkin seeds
These seeds boast high levels of zinc and magnesium – minerals that are key for testosterone.
“Zinc, in particular, plays a direct role in regulating testosterone levels, while magnesium supports overall hormonal balance,” Scheiner said.
Dark chocolate
Chocolate lovers can rejoice, secure in the knowledge that dark chocolate is a surprising testosterone booster. Dark chocolate is rich in flavonoids, which are known to support testosterone production and improve blood flow.
“Dark chocolate is another great (testosterone booster) because it’s high in magnesium and antioxidants that support testosterone production,” Pulliam explained.
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