Testosterone levels decline as you get older, and fluctuations caused by declining testosterone in your libido are expected. As testosterone is the main male sex hormone, it is the major driving factor behind your vitality, vigour, stamina, and libido.
From sudden muscle growth to growing facial and pubic hair, testosterone is responsible for everything that we experience during puberty. According to research, the levels of testosterone start declining in the 30s, causing hair loss, increased body fat, a weaker heart, diminishing stamina, vigour, decreased bone mass, and a lowered sex drive.
Apart from the age factor, lethargic lifestyle, unbalanced diet, side effects caused by certain medications, and stress can affect the levels of testosterone and hence your sex drives. On the other hand, if you push the supply of testosterone booster supplements in your diet, your stamina and libido can improve miraculously.
How diet plan helps in improving testosterone
A balanced diet with enough nutritional intakes is important for maintaining your overall health. According to studies, adding certain foods like fish, avocado, gooseberry, Shatavari, shilajit, leafy greens, etc to your diet can help you in improving your libido.
Many nutrients like vitamin D, and micro nutrients like magnesium, and zinc, are important in your diet plan for maintaining an optimum testosterone level. Here our experts have listed some foods that are rich in nutrients.
Effective Foods To Boost Testosterone Levels
To maintain a healthy muscle mass or prevent sexual dysfunction, some dietary changes are advised. Thankfully, there are many foods that boost testosterone naturally and in effective ways. Here are the lists -
Green Leafy Vegetables
Greens are important and everyone should take green leafy vegetables for overall physical health, but these work wonderfully when it comes to overcoming the deficiency of testosterone. Green leafy vegetables are considered a good source of micro nutrients like calcium, potassium, iron, and magnesium. Many types of research have revealed that green leafy vegetables like spinach, cabbage, kale, amaranth, and lettuce prove to be very beneficial for boosting the testosterone level in the body.
Onion is known as one of the greatest aphrodisiac foods and all types of onions like red onion, shallots, white onions, and leeks are rich in nutrients like vitamin C, vitamin B6, thiamin, potassium, and folate. These nutrients are considered beneficial for great sexual health.
Consumption of honey is beneficial in many ways, especially for improving stamina. Honey is rich in boron, niacin, riboflavin, pantothenic acid, calcium, magnesium, and potassium which help in improving the level of testosterone. Also honey helps in maintaining good bone mass.
Ginger is another popular aphrodisiac plant that has rich medicinal properties. It can be beneficial in increasing fertility in men. There are many ways to include ginger in the diet. Ginger can be eaten by adding it to tea, decoction, and vegetables.
Fatty fish and fish oil
According to sexual health experts, you should take fish like Atlantic mackerel, herring, salmon, sardines, or trout twice a week to improve testosterone levels and fertility. Fatty fish is beneficial for libido as it is very high in omega-3 fatty acids. You can also take fish oil or omega-3 supplements.
Zinc is an essential mineral which helps in building testosterone. Oysters are rich in zinc content which not only helps in accelerating the testosterone building process but also improves the stamina and muscle growth cycle.
Brazil nuts are rich in Selenium which is an essential micro nutrient that helps in maintaining overall hormonal balance. Adequate intake of Brazil nuts also improves the mobility in sperms while making semen thicker.
All the Cruciferous vegetables, such as cauliflower, cabbage, bok chow, brussels sprouts, broccoli, and collard greens alike are rich in indoles, which is known to be an effective anti-cancer compound and helps in boosting the production of testosterone by breaking down and flushing excess estrogen.
Pumpkin seeds are used in many Ayurvedic medicines that are intended to improve sexual performance in the bed. These tiny seeds contain a high quotient of zinc. Pumpkin seeds stimulate the enzymatic activities in the body; testosterone production is one among them.
Bananas and avocados
Some minerals and essential vitamins like potassium, vitamin B6, folic acid, thiamin, and bromelain enzymes are often found negligent or inactive in our daily diet. Bananas and avocados are rich in these essential constituents that are key ingredients in testosterone production.
Above foods are complete natural testosterone booster. If you take it in proper diet then you need not to take any other add-on supplements. Likewise there are many bad foods for testosterone which should be avoided by you.