Testosterone is a type of hormone that is very important for men, because it affects libido, muscle mass formation, energy resistance, to changes in male characteristics during puberty. However, men’s testosterone levels will naturally fall with age, by 1 to 2 percent each year. Therefore, if testosterone levels are low, you will be advised to eat testosterone-boosting foods.
Not only for men, this hormone is also present in women, you know. In fact, the effect is quite important, namely supporting ovarian function, increasing bone strength, and also sexual behavior.
So, how to increase testosterone hormone? What are the testosterone-boosting foods? Come on, check out this article to find out more!
1. Get enough sleep
Lack of sleep is known as one of the causes of reduced levels of hormones in the body, including testosterone. Therefore, to increase the testosterone hormone, make sure your Shopee friends get enough sleep, which is for 7 to 8 hours every night.
2. Take care of your food intake
The food we eat greatly affects the level of the hormone testosterone in the body, as well as the health of the body. How to increase testosterone through food is to eat foods that have healthy fats, carbohydrates, and proteins.
For example, chicken, fish, eggs, tofu, whole grains, and beans. Also consume foods that contain zinc, such as garlic and onions.
3. Maintain weight
Being overweight, or overweight , can also trigger low levels of the hormone testosterone. Therefore, losing weight to the ideal weight is highly recommended, especially for men.
4. Exercising
Research shows that the more active a person is, the higher the level of testosterone in the body will be. Therefore, try to be active every day. For example, by exercising lightly, so that testosterone levels are maintained.
5. Take vitamins and supplements
The next way to increase testosterone in the body is by taking vitamins and supplements. One type of vitamin that can support the production of testosterone in the body is vitamin D. Therefore, you can take vitamin D supplements to increase the testosterone deficit.
List of Testosterone-Enhancing Foods
1. Tuna
Hey, who avoids sashimi when they go to a Japanese restaurant? As one of the fish that comes in the form of sashimi, tuna is very good for men’s health, you know. Because it is rich in vitamin D, tuna is also included as a testosterone-boosting food for men.
In addition, tuna which is rich in protein and low in calories is good for heart health. However, don’t eat too much tuna, OK! Just two to three servings a week.
2. Low Fat Milk
Milk is the best source of protein and calcium. Not only children and adolescents who are still in their infancy, adults can also feel the benefits of milk, namely as a food that increases the hormone testosterone.
For high testosterone levels and healthy bones, choose skim or low fat milk .
3. Oysters
The problem of baldness is also caused by reduced testosterone you know! Is the best source of zinc, oysters are also often recommended as a food to increase testosterone. Did you know that zinc is very useful for increasing testosterone production in the body?
4. Egg Yolk
Identified as a male hormone, testosterone has a role in libido, muscle mass formation, and energy levels. Of course, you don’t want testosterone deficiency, do you? Yellow eggs can be one way out of worries. This is because eggs contain dietary cholesterol, mono and saturated fats, as well as a source of B vitamins, making them a very effective testosterone-boosting food.
5. Ginger
Ginger is known to be rich in health benefits, one of which is also a testosterone-boosting food! According to Medical News Today , research shows that ginger rhizome is very efficacious for increasing male fertility.
According to a 2012 study, taking ginger supplements daily for 3 months increased testosterone levels by 17.7% in 75 adult participants with fertility problems.
6. Scallops
Like oysters, shellfish also have high zinc, making them suitable as a testosterone-boosting food. In addition to shellfish, other seafood foods such as crabs also have the potential to increase testosterone production in the body.
7. Red Meat
Red meat is proven to be rich in nutrients. Not only does it contain zinc, meat is also a major source of vitamin D. Well, these two nutrients work to increase male hormones and make sure you don’t lack strength, muscle mass, and increased body fat.
8. Nuts
When it comes to male hormone health, nuts provide a lot of benefits. You can eat red bean soup for breakfast to increase energy and provide the body with the nutrients it needs.