Foods that help increase testosterone in men

Testosterone is an important hormone that affects reproductive health, bone and muscle health, and blood cell production in men. Testosterone levels decrease as the body ages. In addition, other factors such as medication use, body fat, and health status also affect the amount of testosterone in the body.

A healthy lifestyle and adequate nutrition in your daily diet are important for maintaining optimal testosterone levels. Some studies have found that a diet high in processed foods and low in nutrients can contribute to low testosterone. Conversely, choosing foods rich in vitamin D, magnesium, and zinc can boost testosterone levels.

Below are some foods that help increase testosterone levels in men, according to the health website Healthline (USA).

1. Oily fish

Oily fish like salmon and sardines are rich in nutrients important for hormonal health like vitamin D, zinc, and omega-3s.

Những loại thực phẩm giúp tăng testosterone ở nam giới - Ảnh 1. — Oily fish like salmon are rich in nutrients important for hormonal health.

Adding healthy fat sources to your diet will benefit your overall health and help promote hormonal health. Furthermore, oily fish are an ideal source of zinc, vitamin D and protein, which are important nutrients for maintaining healthy testosterone levels.

Research shows that men with low vitamin D levels tend to have lower testosterone levels. However, if you don't like or can't eat fish, you can supplement your body with products containing fish oil.

2. Dark green leafy vegetables

Dark green leafy vegetables are an excellent source of magnesium, a mineral that is important for maintaining optimal testosterone levels, especially in older men.

According to Healthline , a study of 399 men aged 65 and older found that those with more magnesium in their blood had higher testosterone levels than those with lower magnesium levels.

3. Avocado

Avocados provide healthy fats, which are important for hormonal health. Additionally, avocados contain magnesium and boron, a mineral involved in the body's metabolism of testosterone and limiting testosterone loss.

Những loại thực phẩm giúp tăng testosterone ở nam giới - Ảnh 2. — Avocados provide healthy fats, which are important for hormonal health.

4. Eggs

Egg yolks are rich in healthy fats, protein, and selenium — a mineral that acts as an antioxidant in the body.

According to some animal and test-tube studies, selenium may help boost testosterone production.

5. Pomegranate

Berries and pomegranates are rich in flavonoid antioxidants, which may help protect testosterone-producing cells and increase testosterone production.

Pomegranates may also help protect the body against some of the harmful effects of obesity, which can lower testosterone levels.