Although it is often associated with men, the hormone testosterone is important to the health of both the man and the woman.
As age progresses, the level of testosterone naturally produced by the body begins to decline.
Women have low birth testosterone levels throughout their lives; their organisms are more sensitive to the hormone testosterone and their health depends on the balance between estrogen, progesterone, and testosterone.
Testosterone plays an important role in the natural production of estrogen, helps maintain bone and muscle mass and contributes to sexual attraction.
It is possible to raise your testosterone level and improve your health without causing an imbalance in your hormonal system using entirely natural methods.
What it is needed to produce testosterone?
To produce testosterone the body needs several nutrients. Among the nutrients, vitamin D3 and zinc are most often exhausted.
Zinc is a basic mineral that naturally occurs in some foods. Deficiency may occur in the form of various symptoms, as zinc is part of several important processes in the body.
Vitamin D can be produced by the body when it is exposed to sunlight. However, many people have vitamin D deficiency because of the lack of hours spent outside and because of the amount of sun protection creams used.
Unprotected sun exposure is not recommended, but your body needs it to be able to produce vitamin D and extract other benefits.
Stress is the natural killer of testosterone.
When the body experiences stress, it produces cortisol, a hormone separated from the adrenal glands. Cortisol reduces the effects of testosterone on your body. If you want to improve them then reduce the stress and cortisol level.
Testosterone is an important hormone for general health, energy, sexuality, and overall a sense of happiness and completeness. Replacement therapy with artificial testosterone is not recommended.
Replacements work only for the benefit of a hormone, not the balance needed to maintain optimal health. When the body produces testosterone naturally, it balances the amount, taking into account the other hormones needed for good health. This balance is ideal and does not cause side effects.
9 foods that increase testosterone levels naturally
Even if there are ways to increase the level of testosterone, the production of this hormone depends on the presence of certain nutrients.
Start by adding these foods to your nutritional plan.
This beautiful red fruit has been used for medical purposes for centuries. Containing many antioxidants, vitamins A, C, E and iron, scientists have found that a glass of pomegranate juice a day can increase testosterone levels by between 16% and 30%, improve mood and increase libido levels.
For people who drink pomegranate juice, blood pressure decreases and they begin to feel better. Although many scholars advise drinking pomegranate juice, I recommend eating the fruit in its normal condition.
This way you will not only take extra nutrients (which are found in the seeds of the fruit) but certainly will not overdo the fructose that is contained in large quantities in the fruit juice. Also, the fruit itself is rich in sugar and should be eaten moderately.
Quality olive oil plays a big part in your goal of raising your testosterone level. A study showed that once participants had consumed olive oil daily for three weeks, their testosterone levels increased by between 17% and 19%.
Already considered to be libido-increasing food, these little pills are rich in zinc. You can naturally experience an elevation of testosterone and your libido.
Other zinc-containing foods are sardines, anchovies, cashews, and wild salmon. The raw pumpkin seeds are another good source but should be limited to one tablespoon a day.
Your body needs healthy saturated fat to produce most hormones, including testosterone.
Coconut helps your body's ability to produce cholesterol needed for optimal health, reduces fat in your body, and maintains your weight. Weight control is another natural way to improve your testosterone production.
It is rich in minerals, zinc, and magnesium, which in turn enhances the production of testosterone in the body.
Whether in quality whey protein powder or ricotta cheese, this protein helps to limit the production of cortisol in your body and therefore increases the effect of testosterone you already produce. Whey protein can also stimulate the production of testosterone.
Even if it does not contain the necessary substances to produce testosterone, it still contains allicin, a compound that reduces levels of cortisol in your body. In this situation, your body can use testosterone produced more efficiently and efficiently.
They can help the human body release estrogen and increase the amount of testosterone in the cells. Indole-3-Carbinol, a compound in cruciferous vegetables, may increase the release of estradiol (estrogen) in some people by up to 50%, thereby increasing the amount of testosterone available.
They are also a source of vitamins (B5 and B6) that help us fight stress and maintain balanced hormonal levels. In addition, vitamins are essential for maintaining a high libido