Diet gun

Testosterone is one of the most important hormones for men and quite important for women.

Testosterone promotes the development of the genitals, the growth and maintenance of muscles, sexual desire, sperm production, mood, physical energy.

Testosterone levels decrease with age, especially after the age of 40, and they also decrease due to an unhealthy lifestyle.

By consuming the following foods, we can help increase testosterone levels in our body, as well as help slow the decline in testosterone levels as we age.

1. Protein foods

If we want to increase our testosterone levels, we must get enough protein in our diet, definitely 0.8 grams per kilogram (g/kg) of body weight every day.

Foods rich in protein include eggs, lean meat (pork, beef, chicken), fish (tuna, grouper, mackerel, salmon, trout, cod, sardines), seafood (octopus, shrimp, squid), dairy, quinoa, almonds, peanuts, beans, lentils, soy, tofu, pumpkin seeds.

2. Foods rich in zinc

Zinc and magnesium are two of the essential minerals for maintaining healthy testosterone levels.

Zinc regulates testosterone production.

Foods rich in zinc are mainly red meat, chicken, fish, shellfish, eggs, legumes, pumpkin seeds but it is also found in small amounts in oats, chickpeas, cashews and yogurt.

3. Foods rich in magnesium

Magnesium helps maintain balanced testosterone levels.

Foods rich in magnesium, are spinach, cabbage, lettuce, almonds, walnuts, pumpkin seeds, beans.
Many people do not get the necessary amount from their diet. For them, taking a zinc and magnesium supplement will ensure that the body has the necessary amounts of these two elements to help create and balance testosterone.

4. Foods with Vitamin D

Sufficient vitamin D in the body is essential for testosterone production.

Eating foods with vitamin D or taking vitamin D supplements may increase testosterone levels in men with vitamin D deficiency, but not in men with adequate levels in the body.

Foods rich in vitamin D are cod liver oil, mackerel, salmon, herring, sardines, tuna, egg yolk and mushrooms.

5. Foods with Boron

Boron is a trace element and boron supplementation has been linked to increased testosterone levels.

Foods rich in boron are almonds and avocado.

Boron also is found in small quantities in apple, broccoli, peanut butter, dry peanuts, pecans, prune juice, grape juice, red wine.