Your testosterone goes down as you age, but many other factors can cause low testosterone, including some medications, higher body-fat, and some health issues.
However, there is limited research investigating the use of specific foods on your testosterone levels.
This article covers the three foods that are filled with nutrients that can help promote better testosterone levels.
1. Fatty fish
Fatty fish such as sardines and salmon are rich in nutrients that are crucial for hormonal health, like zinc, vitamin D, and omega-3 fatty acids.
Even though certain higher fat foods like fried foods, are linked to lowered testosterone levels, research has proven that low fat diets can be detrimental for keeping testosterone levels high.
A systematic review of six studies discovered that low fat was associated with lowered testosterone, compared to high fat patterns.
However, the researchers took note that more studies are needed to completely understand this connection.
Regardless, adding some healthy sources of fat such as fatty fish to your diet will help your overall health, including your hormonal health.
2. Leafy and dark greens
Dark and leafy greens are a great source of micronutrients, including the crucial magnesium, a mineral that is critical for keeping optimal testosterone levels, especially in aging men.
It is thought that magnesium increases your testosterone bioactivity in your body because magnesium lowers your oxidative stress. Oxidative stress is an imbalance with your antioxidant defenses and free radicals inside your body.
Oxidative stress along with inflammation can lower your testosterone, so getting nutrients that fight oxidative stress may help keep healthy testosterone levels.
An older study in 399 men ages older than 65 discovered that the men with higher magnesium levels had higher testosterone levels compared to the men with lower levels of magnesium.
Because of this, eating more magnesium-filled foods, like kale, spinach and collard greens, could help lead to healthy testosterone levels.
3. Cocoa products
Cocoa products such as cocoa powder and cacao nibs are filled with flavonoid antioxidants and magnesium, both of which are crucial for testosterone.
Flavonoids are compounds that have very powerful anti-inflammatory and antioxidant effects in the body.
Studies suggest that some flavonoids, including cocoa flavonoids such as apigenin and quercetin, could help increase your body’s production of testosterone from the cells inside your testicles called Leydig cells.
When you go for for cocoa products, try to find no added sugar products or only small amounts of sugar to get the most health benefits.
Author: Scott Dowdy