As men age Testosterone levels decrease. Exercise and nutrition are important for anyone’s health, but also help maintain our bodies. There are ways to maintain testosterone levels as men age. This has also been know to burn belly fat and build muscle.
These five nutrients you can take right now to have an increased testosterone level.
Vitamin D for Men
The first ingredient that a man’s body needs in order to start producing more testosterone is Vitamin D. Numerous studies have shown that men with good Vitamin D levels have significantly more testosterone than men whose Vitamin D levels drop. And according to Dr. Joseph Mercola, “over 95 percent of US citizens may be deficient in vitamin D.” This means you probably have a Vitamin D deficiency that’s holding your testosterone back.
More men than not are surprised that they suffer from a Vitamin D deficiency. Now, here’s the most important thing to know about Vitamin D. Most Vitamin D, 80 to 90% of what the body gets is obtained through exposure to sunlight. So make sure you get at least 15 minutes of sunlight per day to protect yourself against Vitamin D deficiency. In addition to this, supplementing with at least 4,000 IU of Vitamin D daily, even if you regularly get sunlight.
Vitamin D is so important, that it’s worth taking whether you are deficient or not for the added testosterone effects.
Monounsaturated Fat Increases Testosterone
Eating fat will actually make you burn fat and increase your testosterone levels. But that doesn’t mean that you can’t just eat a pound of bacon and expect your testosterone levels to skyrocket. The type of fat you consume, as well as the portion size, will be the difference if you’re looking to increase your testosterone levels naturally.
Higher intakes of monounsaturated fats (like olive oil, nuts, and avocados) lead to higher testosterone level. A higher intake of polyunsaturated fats and trans fats (like most vegetable oils, fried food, donuts, cookies, crackers, chips, muffins, and other foods like this) leads to lower testosterone.
So you’ll want to include foods like nuts and avocados in your diet and also, switch to cooking with extra virgin olive oil from time to time to enhance your meals with a natural testosterone.
Like monounsaturated fats, saturated fats can give you a good testosterone. Now, many men have the misconception that eating even small amounts of saturated fat will increase their risk of heart disease. But the fact is, modern science has thoroughly debunked this myth, and it’s now clear that saturated fat can be eaten in moderation without increasing risk of heart disease.
According to research reviewed by Dr. Elizabeth Klodas, “A recent review of 72 studies found no link between saturated fat and heart disease.” Many studies have even found that eating monounsaturated fat actually reduces your risk of heart disease.
Saturated fats are found mainly in foods that come from animals like beef, eggs, butter, and cream. So it’s perfectly acceptable to enjoy a couple whole eggs in the morning because the yolk is packed with the fats and cholesterol that will act as a precursor to your testosterone hormone itself, which will give your body the raw materials it needs to make more test.
Zinc Helps Hormone Levels
Zinc is among the most important minerals in the body since it plays an important role in many cellular functions – and in today’s discussion, the function we are most interested in is within the male hormone system. So what’s the connection here?
The relationship between zinc and testosterone health is fairly well known. A 1996 study found that young men with normal test levels that avoided getting zine in their diets for 5 months experienced major drops in total testosterone of more than 50 percent!
Giving zinc over the same period to men who had low testosterone resulted in doubling the men’s test levels. Similarly, more recent data is showing that those with low zinc also have low testosterone, which puts men at risk of male menopause.
So to get in more zinc, you can add in foods like pumpkin seeds, raw nuts and lean sources of animal meat like chicken and turkey to your current diet.
Magnesium is the second most abundant element inside human cells. Without magnesium we could not produce energy, our muscles would be in a permanent state of contraction, and we could not adjust the levels of cholesterol produced and released into the bloodstream.
And since cholesterol is the precursor to testosterone, you start paying more attention to this mineral. Two great sources of food that you can eat to make sure you’ve got magnesium in your diet are dark leafy greens like kale and spinach and also all types of fish.
A recipe such as “blackened chicken taco salad bowl” combines these two magnesium powerhouse foods into a killer recipe. You could call it, “the magnesium man bowl”. This salad is not only good but it combines 3 of the foods that are listed in the top 10 magnesium-containing foods list: spinach, pumpkin seeds and avocado.
Blackened Chicken Taco Salad Bowl Recipe
- 1 chicken breast, cut into strips
- 2 handfuls of spinach
- 1 handful of halved cherry tomatoes
- 1 whole avocado, diced
- A palm size portion of pumpkin seeds
- A palm size portion of feta cheese
- 1 tablespoon of Lite balsamic dressing
The best five nutrients for Testosterone that you can start taking right away to naturally boost your testosterone.
This deficiency could be improved by adding pineapple to the diet since the nutrients it supplies supports healthy testosterone levels. 3. A full daily dose … Pineapple is high in phosphorous, a mineral that is necessary for the growth of healthy …
The Alternative Daily (blog) Researchers from Penn State University found that men with high intake of monounsaturated fat had lower LDL cholesterol and higher testosterone than those who had low monounsaturated fat in their diets. Avocados are packed with nutrients and are veryﾠ…
The venous thromboembolism (VTE) risk warned about with testosterone treatment appears to be transient, peaking within 6 months after starting and then gradually declining, researchers reported in BMJ. In the case-control study of more than 2.2 millionﾠ…and moreﾠ»
Spicing your meals with curry, ginger and chilli pepper this Yuletide could help to fight arthritis, diabetes, breast cancer, heart diseases, and ultimately live longerﾠ…and moreﾠ»