The Importance of Testosterone and Foods that Boost It

Testosterone is a representative male hormone secreted by the testes. Testosterone is a hormone that plays an important role in making men look masculine, helping to develop muscles, bones and body hair. It plays a leading role in manliness and sexual life, and is transported through the bloodstream to each part of the body, including the brain, to create an environment for sperm generation and maturation.

In particular, it acts on the male sexual organs, such as the penis, testicles, and prostate, and is greatly involved in sexual function, and is an important hormone for maintaining normal erection. If your blood test shows that your testosterone level is low (less than 8 nmol/L), you can take testosterone therapy that your doctor can suggest.

Along with healthy lifestyle habits such as exercise and adequate sleep, eating healthy foods that promote testosterone secretion is also helpful. In this regard, we investigated the unexpected side effects that appear when testosterone is low and foods that are good for improving the testosterone introduced by the US health and medical media ‘Web MD’ and ‘Healthline’.

◇Unexpected side effects

Decreased vitality

Fatigue is a common sign of low testosterone. You may feel like you have no energy. Or you may be extremely tired. Aging and depression can also cause a loss of vitality. Getting 7-8 hours of good sleep can help you regain your energy. If extreme fatigue persists, it is best to seek medical advice.

Changes in sex life

Decreased libido may be due to low testosterone. The same goes for erectile dysfunction. Lack of testosterone is not the only cause of erectile dysfunction. You may have other medical problems, such as heart disease or diabetes. It is good to get a diagnosis from a doctor. If your testosterone levels are low, treatment may improve your libido.

Blurred thinking ability

Low testosterone levels can impair mental concentration and memory. You forget what you have planned and have trouble concentrating. This phenomenon occurs more often when testosterone levels are very low.

△ Mood change

Low testosterone can lead to feelings of sadness or even depression. In this case, you should take measures to relieve stress, such as meditation, yoga, exercise, and massage. Some men actually change their personalities. It seems like nothing makes you happy anymore, and you don’t want to do the things you used to enjoy. When testosterone levels return to normal, men who have gone through the change also say they “feel like themselves again.”

△muscle change

Because testosterone helps build muscle, low testosterone reduces muscle mass and strength. It is good to exercise at this time. Regular exercise helps to increase testosterone levels.

Increased body fat

Low testosterone levels can lead to muscle loss and fat gain. If you don’t build muscle with food and physical activity, your body turns calories into fat. Maintain a healthy weight with a healthy diet and exercise. You can increase your testosterone by losing weight.

A decrease in bone mass

Low testosterone levels have been linked to osteoporosis, a disease that weakens bones. However, there are other causes of osteoporosis, so it’s a good idea to get an accurate diagnosis from your doctor. To keep your bones healthy, you need to quit smoking and reduce alcohol. You should also exercise regularly, including weight-bearing exercises.

△ sleep disorder

Low testosterone can lead to insomnia and restlessness at night.

A problem at work

The effects of low testosterone, such as concentration and mood problems and low energy, can make it difficult to perform well at work. If your work or home life has deteriorated dramatically, a full health checkup can help you find the cause. A blood test can tell you whether or not you have low testosterone levels.

Foods that are good for improving testosterone levels

△ Shellfish

Oysters and clams are excellent sources of zinc, selenium and omega-3 fatty acids. It helps to increase or maintain testosterone levels. A lack of zinc can lead to hypogonadism.

The right amount of meat

Eating meat and other foods that contain certain amino acids can also help improve your sex life. A variety of high-protein foods, including beef, chicken, and pork, contain compounds that help improve blood flow, such as carnitine, L-arginine, and zinc.

Studies have shown that arginine supplements can help treat mild to moderate erectile dysfunction. However, be aware that eating too much meat can harm your heart health. If you are vegetarian, you can substitute whole grains and dairy products such as milk and cheese.

△ Oily fish such as sardines and salmon

Fatty fish is rich in nutrients important for hormone health, such as vitamin D, zinc, and omega-3 fatty acids. Fatty foods, such as fried foods, have been linked to decreased testosterone levels in some people.

Eating fatty fish is beneficial for overall health, including hormones. These fish are high in zinc, vitamin D and protein, which are essential for maintaining healthy testosterone levels. Men with low vitamin D levels tend to have lower testosterone levels than men with high vitamin D levels. Vitamin D is essential for male reproductive health.

Dark green leafy vegetables

Dark green leafy vegetables like spinach and kale are good for maintaining testosterone levels in older men. These green leafy vegetables contain micronutrients such as magnesium, which are required in very small amounts for the growth of microorganisms, but are essential for growth. Magnesium increases the bioactivity of testosterone by reducing oxidative stress. Oxidative stress and inflammation can reduce testosterone levels.

△Cocoa products

Cocoa products such as cocoa powder, cacao nibs, and dark chocolate are rich in magnesium and flavonoids, which are essential for testosterone. Flavonoids are plant compounds that have antioxidant and anti-inflammatory effects.

Studies have shown that cocoa foods containing flavonoids such as quercetin and apigenin help increase testosterone production in certain testicular cells. These testicular cells are responsible for 95% of male testosterone production. Cocoa products should contain no or little sugar at all.

△Avocado

Avocados provide hormone-healthy fats. Avocados contain minerals such as magnesium and boron. May help with testosterone levels. Boron has a significant effect on testosterone metabolism in the body and prevents testosterone from breaking down.

△Egg

Egg yolks are rich in healthy fats, proteins, selenium, and minerals that act as antioxidants. Selenium helps to make testosterone by activating the expression of certain genes.

Eggs are very nutritious. It is a very good food for people without allergies. People with high cholesterol levels should eat one or two egg yolks a day.

Fruits rich in flavonoids, such as apples, strawberries, and pomegranates

Strawberries, cherries, and pomegranates are high in antioxidant flavonoids. It keeps testosterone-producing cells intact and helps testosterone production. Studies have shown that pomegranate juice protects against oxidative stress, increases testosterone levels, and protects certain testicular cells from damage.

Pomegranate juice also increases salivary testosterone levels in male athletes. Pomegranate and strawberry reduce inflammation caused by obesity. Apples are especially rich in quercetin. This component, a type of flavonoid, plays an important role in sexual function, and is known to be effective in promoting blood flow and managing symptoms of prostatitis.

△ Nuts, seeds

Nuts and seeds are rich in L-arginine, which promotes blood flow. Cashews and almonds are especially rich in zinc. Walnuts, pumpkin seeds, sunflower seeds, pecans, hazelnuts, and peanuts are all great sources of nutrients.