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Which fruit is best for testosterone?

Bananas can boost testosterone as well as improve energy levels. Other beneficial fruits include watermelon and grapes. Citrus fruits can help testosterone production and reduce the hormones that make testosterone production less effective.

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Home > Blog > 10 Testosterone boosting Foods

Testosterone is a vital hormone primarily associated with developing male sexual characteristics. It helps to build muscle, strengthen bones, as well as contributes to hair growth, mood and cognitive function so you want to keep your testosterone at a healthy level! There is a natural drop in testosterone levels as you age, but this does not generally cause any serious harm. Some chronic health conditions can also cause testosterone levels to fall. If you have a particularly severe case of low testosterone, known as hypogonadism, it can be treated medically. You can also help maintain healthy levels of testosterone by choosing a diet rich in testosterone-boosting nutrients, such as zinc, magnesium and vitamin D. Extreme diets, whether under or overeating, can be damaging to your health regardless of testosterone levels. Try to balance protein, carbohydrates and fats to maximise hormone levels.

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Here then is our list of the top 10 foods to help naturally boost testosterone levels.

Seafood

Tuna, whether fresh or canned, is a good source of vitamin D as well as being high in protein and low in calories. Other good fish include salmon and sardines, oily fish tends to be the most nutritious. The highest proportion of zinc is found in oysters, whilst it can also be found in crab and other shellfish.

Meat

Eating too much red meat can cause problems due to its high-fat content and has even been associated with an increased risk in some cancers. However, if consumed in moderation, beef contains vitamin D (in liver) as well as zinc (particularly found in minced beef) that’s great for hormone levels. Venison provides a good balance between the high fat of beef and lamb and the risk of lowered testosterone in a completely meat-free diet.

Fruit

According to some studies, pomegranates, as well as reducing stress and improving heart health, can increase testosterone levels. Bananas can boost testosterone as well as improve energy levels. Other beneficial fruits include watermelon and grapes. Citrus fruits can help testosterone production and reduce the hormones that make testosterone production less effective.

Vegetable

Leafy greens such as chard, spinach and kale are high in magnesium, which is another nutrient associated with higher testosterone levels. Cabbage also reduces oestrogen and improves the efficiency of testosterone. Other testosterone-boosting vegetables include asparagus and garlic.

Eggs

Eggs are rich in vitamin D, with the yolks being richer in nutrients than the whites. You may, however, need to be careful with your egg intake if you have high cholesterol.

Milk

In addition to naturally occurring calcium and protein, milk can be fortified with vitamin D. Skimmed and semi-skimmed are probably healthier than full-fat milk. Plant milks such as almond milk (almonds are high in zinc in their own right) or soy milk can contain as much as 25% of your recommended vitamin D intake in one serving.

Cereals

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Vitamin D is just one of the nutrients that can be used to fortify cereals. Porridge oats, in particular, contain nutrients such as zinc and other sexual performance enhancers.

Honey

Amongst many health benefits, honey contains boron. Boron is a mineral linked to higher testosterone levels. The nitric oxide in honey is also known to improve erections.

Ginger

Ginger has been utilised for medical purposes for centuries and recent scientific research suggests our ancestors may not have been wrong. The findings of a 2012 study concluded that taking a daily ginger supplement for 3 months increased testosterone levels by 17% in a group of 75 adult male participants with fertility issues. Ginger can improve the health of your sperm and increase levels of testosterone.

Beans

Baked beans can give you both vitamin D and zinc, but these nutrients are also present in kidney beans, white beans and black beans. They’re also healthy in other ways, including being good for the heart.

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Summing It up

What you eat has a huge impact on your hormone levels. Having a balanced diet with leafy greens, grains, and fruits really helps to optimise your testosterone levels. For most, natural measures such as diet and lifestyle improvements are enough to optimise hormone levels. But for those with lower T levels, methods such as Testosterone Replacement Therapy is better suited. If you feel you may be suffering from low testosterone, don’t hesitate to get in contact with us today and we can discuss your options.

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Evidence Based Research

This article has been researched and written based on scientific evidence and fact sheets that have then been crossed checked by our team of doctors and subject matter experts. References, sources and studies used alongside our own in-house research have been cited below, most of which contain external clickable links to reviewed scientific paper that contain date stamped evidence. Our team of healthcare experts and GMC registered doctors are licensed to UK GMC standards. We strive to provide you with the latest evidence based, researched articles that are unbiased, honest and provide you with accurate insights, statistics and helpful information on the discussed topic to ensure you gain a better understanding of the subject. We value your feedback on our articles, if you have a well-researched paper you would like to share with us please contact us.

balancemyhormones.co.uk - 10 Testosterone boosting Foods - Balance My Hormones

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