The moment you start losing your muscle mass and be replaced with fat layers is when you realize the vital role testosterone play in your body. Lifestyle, age, and psychological factors are some of the reasons why our testosterone falls. We should act before the levels of our testosterone fall to extreme levels.
We can naturally boost testosterone by eating diets that increase this hormone. The following are some of the foods with high rates of boosting testosterone:
A. Olive Oil
A research done by Argentinian researchers showed that Olive oil acts as an antioxidant in the testicles. These antioxidants cause less inflammation in the testicles, creating an enabling environment for the Leydig cells. The Leydig cells are thus able to absorb enough cholesterol which it converts to testosterone. The more cholesterol is incorporated in the body, the higher the production of testosterone.
In the research, olive oil was also found to increase the activity of 3-beta HSD and 17-beta HSD. These are active enzymes that are vital in the production of testosterone. Olive oil also inhibits the production of estrogen through a compound called oleuropein. It inhibits the enzymes that convert free testosterone to estrogen.
B. Fish Oil
Fish oil is a rich source of Omega 3 fatty acids. Omega 3 is a fat that is healthy for your blood vessels. It does not form fats around your arteries to create clogs. The amount of Omega 3 in fish oil is relatively high and balances the Omega 6.
The essential function of Omega 3 is in reducing the levels of ShBG. This protein inhibits the production of free testosterone in our bodies. Also, Omega 3 increases the production of Luteinizing hormone. This hormone triggers the production of testosterone from the Leydig cells in the testes.
C. Eggs
Eggs are a rich source of cholesterol, fatty acids, vitamin D3, and proteins. Vitamin D3 in the egg is what has a high boost in testosterone. According to research published in Hormone and Metabolic Research, vitamin D3 increased testosterone at a percentage of 400% in 12 months.
Another research published in the Journal of Endocrinology and Metabolism showed that eggs increased High-Density Lipoprotein (HDL). This is a form of good cholesterol which boosts the production of testosterone. The fatty acids in eggs are also a big deal in the production of testosterone.
D. Oysters
Oyster is seafood that is super rich in zinc and D-aspartic minerals. A study conducted at Barry University in Miami sought to establish the relationship between sex drive and oyster consumption. In its findings, oyster was found to have high concentrations of zinc and D-aspartic minerals, especially during summer. At this period is when oysters mate thus releasing huge amounts of the minerals.
The minerals are essential in the production of testosterone. Other studies revealed that D-aspartic increases the production of testosterone by 42% in about 14 days. The mineral intake, however, should be done in moderation. Too much of zinc prohibits absorption of minerals such as copper.
E. Coconut Oil
Coconut oil works more like Olive oil, only that it is a bit more affordable than Olive oil. Populations that included coconut oil in their foods were found to be way healthier than other population. Coconut contains medium-chain fatty acids (MCFA) which nutritionists highly recommend. These fatty acids are easy for metabolism.
Coconut oil promotes the absorption of HDL cholesterol which supports the production of testosterone. A study from the American researchers established that coconut oil protects testicles from oxidative stress. It has high levels of antioxidants which enables it to achieve this function.
Testosterone Boosting Foods and Exercising
Testosterone boosting foods cannot be efficient on their own. They require your input to experience their richness. Exercising helps in promoting the metabolic rate in the body. As a result, the body absorbs useful nutrients that aid in bodybuilding and repair.
How to Incorporate Testosterone Boosting Foods in Your Meals
There is no doubt that we need these foods in our diets if we want to achieve and maintain a good level of testosterone. We do not want to miss the good that testosterone has to offer us. Incorporating these foods into your diet is simple. You can choose to take them at any time of your day’s meal and substitute your daily oils with these rich oils.
The best time to take these foods is in the morning. Breakfast is the most important meal of the day. Then you can take small quantities of testosterone enriching food during the rest of your day.
These foods are easy to prepare and won’t take much of your time. Oysters and eggs which have been pasteurized can be taken in their raw form.
Researches recommend taking oysters in their raw form to gain their maximum benefits. Eggs should not be overcooked to avoid killing the essential nutrients.
Some of the testosterone enriching foods such as oysters can feel uncomfortable when consuming for your first time. It takes time to learn how to eat them. However, it should not stop you from going for the benefits associated with this food. Others like the oils can be costly, but they are worth investing. It is better to prevent a condition from occurring than to look at the difficulty in maintaining a good diet. After all, is it not more expensive to treat a disease than to prevent its occurrence?
