In this article, I will discuss How to boost testosterone production. As you know testosterone is a man hormone that is quite important for their sexual health.
Apart from that, there are many functions of testosterone in
our bodies. Like it increases our bone mass, Those who are into bodybuilding,
into fitness and want to put on muscle mass for them, it is necessary to have a
good level of testosterone.
It is quite helpful in the production of your red blood
cell. Also, it plays a vital role in the production of your sperm cells.
You can say that testosterone is an important hormone that
plays a key role in keeping a male's entire life healthy.
Further in the article, we will get to know what those four
herbs will help boost your testosterone level. In adulthood, your testosterone
level stays at its peak.
But in most of the cases after the age of 30 testosterone
level tends to drop. For that, you can also test it.
Symptoms of low testosterone
But even if you don't want to test then you can watch out
for some symptoms in your body that show that your testosterone level is low.
Such as low sex drive, erectile dysfunction, low male
volume, hair loss, fatigue, muscle loss, increased body fat, bone loss, mood
swings, impaired memory, small testicle size, and low blood pressure.
You can find various testosterone boosters in the
market that claim that consuming them increases testosterone excessively.
But I have never tried it, I do not know if it works or not,
but these four herbs are using in our Ayurveda, even I have tried them all and
which are really beneficial.
Top 11 food to boost testosterone production
1. Ginger
Inside the ginger is a compound known as Alison. Alison is
our cortisol or stress hormone which reduces our hormones.
Cortisol or stress hormone is made in our adrenaline gland
where our body also produces testosterone.
When our body is under stress, it starts to produce cortisol
instead of testosterone and when the cortisol levels are high then the
testosterone levels are lowered.
If we reduce the level of cortisol then our body will
naturally start increasing the level of testosterone.
Ginger itself does not increase testosterone, but it reduces
cortisol, which increases the testosterone at our body's natural height and
maintains it for longer. So you must add ginger to your diet.
2. Egg-yolk
Eggs have been considered bad for a long time, still many
people consider it bad to eat, but the egg is a great source of protein and it
contains good cholesterol, vitamin D, omega 3, and is also found in good
quantity.
Which plays a significant role in making our testosterone.
The egg yolk has all this nutrition in it. So if you add eggs to your diet,
then your testosterone levels will be better and maintained.
If you do not have a problem with high cholesterol, then you
can consume 2 Whole eggs a day.
When you consume egg yolk, one thing you must be sure that
your cholesterol level is not increased.
3. Almond
Almonds contain zinc and zinc directly makes our
testosterone. When we treat our body with zinc, our body uses the same zinc to
make testosterone.
When our body is low in zinc, our body can not naturally
produce testosterone. As we add zinc to our diet, a Good source is almonds.
When we add almonds to our diet, our body will naturally
increase testosterone.
4. Salmon Fish
Salmon fish is a very important testosterone booster. People
who are available here must add salmon fish to their diet.
Salmon fish is a very good source of vitamin B, omega 3
fatty acid, and magnesium. It reduces the production of hormones in our body,
due to which hormones do not allow our testosterone to function.
5. Beans
As many varieties of beans are, whether they are white
beans, kidney beans, or black beans, all these beans are among the few foods in
which vitamin D and zinc are very well-sourced.
As we discussed above, vitamin D and zinc are very important
to increase testosterone. Beans is a natural testosterone booster.
If you are facing a problem with low testosterone, then you
must add beans to your diet.
6. Lean Beef
Beef has been treated as a source of various types of
diseases for a long time, but using access to anything has its side effects.
If you use lean beef for 2 to 3 days a week, it will help to
increase your testosterone levels because lean beef has a good source of
vitamin D and zinc, which we have discouraged above.
7. Pomegranate
Pomegranate is excellent citric food. Pomegranate is very
effective for those who want testosterone at a healthy and optimal level.
Pomegranate is not only a source of good antioxidants but it
also helps in maintaining our circulatory system.
According to a study, if you consume 2 pomegranates daily,
then your testosterone level increases by 24% that is a very good ratio.
8. Low-fat Milk
You know that consuming milk makes our bones strong because
milk contains protein, calcium, and vitamin D, which help to strengthen our
bones as well as increase testosterone. Therefore you should use low-fat milk.
Keep in mind that do not take Whole Milk. Nutrients wise
both are fine but in Whole Milk, you get saturated fat which is not good for
testosterone so you should consume low-fat milk only.
Low-fat milk does not contain saturated fat, in addition to
that, you will get plenty of protein, calcium, and vitamin D, which is very
important to boost testosterone production.
9. Porridge Oats
Oatmeal is also an excellent testosterone booster. It
contains Vitamin B which helps in increasing testosterone.
Among all the vitamins, the most important vitamin B6 is
because vitamin B6 decreases the level of direct estrogen and increases the
level of testosterone against it.
You can easily get oatmeal porridge, add it to your diet,
you can also take it in breakfast in the morning.
10. Spinach
Spinach is a great testosterone booster because it contains
magnesium which directly increases your testosterone and also has good sources
of vitamin B4, iron, which helps in the production of testosterone.
Even if you consume spinach in your diet in a little mix, it
will also boost testosterone production.
Those who are suffering from low testosterone issues must
add spinach to their diet. Spinach plays an important role in maintaining
testosterone levels.
11. Green Vegetable
Green Vegetable It contains Broccoli, Cabbage, and
Cauliflower. It reduces estrogen levels in our bodies.
Both males and females contain reproductive hormones which
we know as androgens and estrogen.
In women, estrogen levels are high and androgen levels are
low, whereas male androgen or testosterone levels are high and estrogen levels
are low.
When the level of estrogen in the body of mail increases,
the testosterone level starts to decrease which is a very common problem
nowadays.
When you add green vegetables to your diet, it will not
allow your estrogen hormone level to increase, so that your testosterone will
be correct.
So you must add green vegetables to your diet but definitely
take Broccoli, Cabbage, and Cauliflower.
Top 4 herbs for boost testosterone production
1. Shilajit
The first herb is Shilajit. Sexual health majorly uses in
Shilajit. But it has got other health benefits.
In Himalayan rocks find shilajit which is a sticky
substance. One thing that you need to remember is not to use its unprocessed
and raw form as it can contain many impurities.
So make sure whatever shilajit that you are using is
purified. And for sometimes I am using Kapiva's Himalayan Shilajit.
Using the purest form of shilajit which comes in resin that
is semiliquid form. To the Kapiva's Himalayan Shilajit has no added color and
flavor.
That means it is 100% organic. And the best part is Kapiva's
Shilajit is purified and filtered without any chemical treatment due to that,
we get a quality product that is lab tested and certified. As I have told you
there are many health benefits of shilajit.
Shilajit contains more than 84 minerals that boost
testosterone production and also enhances your energy level. Along with
that, it contains antiviral and anti-inflammatory character.
It repairs damaged cells in your body that slow aging means
you remain young. It increases the iron level in your body and also boosts your
libido and it also improves the quantity and quality of your sperm cells.
Now let us talk about the doses as I have said that it is in
resin form, which is the purest form of shilajit you need to take out a
pea-sized quantity with the rear end of a heated spoon.
Use it after mixing with warm water or milk. For best
results, you can take it between meals or before bed.
2. Tribulus
The second herb that we will talk about is Tribulus. In
Ayurveda, its root and fruit use very well as medicine.
This is very popular among bodybuilders because it boosts
your testosterone level very much. That's why for all the testosterone boosters
this is one of the main ingredients.
Tribulus increases your immunity, it is also very useful for
kidney functioning, it treats urinary tract infections, and it is a very good
natural diuretic.
Also, it increases your sex drive and libido. Also, it helps
to control type2 diabetes and cholesterol level.
For Tribulus, the powder form is the best form you can use
up to 1.5 grams daily which you should divide evenly into three doses. That is
0.5 gm in the morning, 0.5 gm in the evening, and 0.5 gm at night.
3. Ashwagandha
The third herb I will discuss is Ashwagandha, which is
Indian ginseng. Ashwagandha has long been using in Ayurveda and that is also
the king of Ayurvedic herbs.
People of any age group can use it. Along with boost
testosterone production, it has got many other health benefits.
It reduces your blood sugar and cholesterol level. It is
also beneficial in increasing your muscle mass and strength.
By consuming Ashwagandha your stress and anxiety level
remain low. Ashwagandha treats any kind of inflammation.
And now let's talk about its consumption powdered form of
Ashwagandha is best for the use you can use 1 gm to 5 gm.
You can get the best results if you consume it with milk,
ghee, or honey after breakfast. One thing that you need to remember is that it
doesn't give you an immediate effect that means you will get the best result
after consumption of 6-12 weeks.
4. Safed Musli(Shwet Moosli)
Safed Musli is the fourth herb we will discuss here. Which
is termed white gold in Ayurveda. It is a rare Indian herb whose demand is
increasing in the international market because of its benefit, especially for
men's sexual health.
Safed Musli is effective to boost testosterone production
along with that it increases your strength and stamina, lowers your fatigue,
quite helpful in gaining weight also boosts your immunity.
People who have arthritis and joint pain, if they take Safed
Musli will get great benefits and it is also helpful for those who are
diabetic.
Consume Safed Musli in powder form. You can take two doses
daily in one dose you need to consume 3-4 doses.
Remember not to consume more than 12 g a day. For best
results, you can consume it with warm milk.
And if you add an equal amount of jaggery powder to the milk
then you will get an additional benefit.
Bottom Line
These were some food materials and some herbs we called
natural supplements which play a major role to boost testosterone production.
Apart from this, if you do regular exercise, then your
testosterone level will be maintained for a long time and you will not have
many issues of low testosterone.
Keeping in mind that as our age increases, our testosterone
levels start decreasing, there is nothing to worry about.
But when testosterone levels start decreasing at the age of
20 to 30, which is its peak period, then it is a matter of concern here.
You can change your diet and do regular exercise to overcome testosterone deficiency or consult your doctor.