As a continuance of June being men’s health month, I want to focus on a subject that came up the other day in a conversation. I have a 32-year old friend who found out he was suffering from low testosterone.
Never had I related low testosterone to younger men, which, research shows, one of every four males over the age of 30 has. Low testosterone can indicate androgen (hormone) deficiency, if accompanied by low sex drive, erectile dysfunction, osteoporosis or fracture, and two or more of the following: sleep disturbance, depressed mood, lethargy or diminished physical performance.
If your testosterone level is quite low then you might require a trip your doctor, however, many foods can be added to your diet for a natural way to increase testosterone.
Brussels sprouts, broccoli and cauliflower contain many vitamins and minerals that are essential building blocks for testosterone. These vegetables also contain a lot of indole-3-carbinol (DIM), a chemical that boosts DNA repair in cells and raises testosterone production by reducing the activity of aromatase enzyme. Aromatase enzyme greatly reduces testosterone inside the male body because it converts free testosterone into estrogen. A diet high in DIM may lower estrogen levels up to 50 percent, which will create a dramatic increase in testosterone levels.
There are plenty of other testosterone-improving vegetables to welcome any taste.
More to add in your diet would be: kale, asparagus, cabbage, spinach, kelp, button mushrooms, onions and beetroots.
Bananas and pineapple are both delicious fruits that contain an enzyme called bromelain, which packs a punch to testosterone levels, and helps to digest protein. Citrus fruits are high in vitamin C, which helps lower the stress hormone, cortisol. Low cortisol levels are linked to high testosterone. Fruits that are in the citrus family are also a good source of vitamin A, which is essential in testosterone production.
For all of you meat eaters you will love to know that red meat is packed with cholesterol, saturated fat, and zinc. These are three vital keys for high testosterone levels, so by consuming red meat your body will reward you with a nice dose of natural testosterone. Eating America’s favorite meat, bacon, is one way to raise your levels naturally. Bacon contains saturated animal fats and cholesterol, which are both needed to produce testosterone.
Other things you can incorporate in your daily diet are: olive oil, cayenne pepper, parsley, sauerkraut, raw honey, red wine, raisins, almonds, oats and blueberries; all of which can improve testosterone levels.
Your personal testosterone diet can be exactly how you like it. There are plenty of food choices to eat according to your taste. Just remember not only will you be naturally raising your testosterone levels but also gaining the building blocks for a healthier you!
Sources: www.menshealth.com, www.webmd.com, www.anabolicmen.com v