Testosterone is the male sex hormone, which, at optimal levels, is important for sexual potency, reproductive abilities, maintenance of muscle mass and hair growth. Diet and lifestyle are key elements in maintaining an optimal hormonal balance, which changes with age. That is why it is important to include in our menu foods that favor the synthesis of various hormones and mediators in the body. Certain foods have the functions of stimulating the production of testosterone in the body and it is recommended to consume them in order to achieve hormonal balance.
Eggs are a valuable source of Omega-3 fatty acids, vitamin D, cholesterol and proteins , which are key elements for the synthesis of testosterone. In addition, the yolk contains zinc , which is important for testosterone secretion.
Oats are high in vitamin D, which is valuable for maintaining optimal testosterone levels. Also, they contain avenacoside, which allows testosterone to circulate freely in the body, reducing the levels of other hormones .
Cabbage and representatives of cruciferous vegetables increase the synthesis of the male sex hormone . They contain the phytonutrient indole-3-carbinol, which has a positive effect on testosterone, as it reduces the activity of the enzyme that converts the free fraction of the male sex hormone into estrogen.
Tuna is also a rich source of selenium, Omega-3 fatty acids and vitamin D, making it a useful part of the diet to increase blood testosterone levels.
Ginger is believed to have properties to increase sexual desire, but it also affects the production of the male sex hormone. Regular consumption is required to achieve this effect.
Garlic is another beneficial food that increases testosterone levels . It contains allicin, which stimulates the release of the luteinizing hormone - LH , which increases the amount of circulating testosterone in the blood.
Avocado is a valuable source of vitamin B6, potassium and zinc - 3 key elements for the increased production of male sex hormones. On the other hand, avocados also contain oleic acid, which reduces the levels of "bad" LDL cholesterol and increases the values of "good" HDL cholesterol, which is key to maintaining optimal levels of testosterone in the blood.