Testosterone production will peak in adolescence, and decrease when you are 30 years of age which can lead to reduced sexual arousal and physical fitness. Various nutritious foods can speed up the production of testosterone hormones such as bananas, asparagus, cabbage, honey, garlic, eggs, almonds, oranges, and spinach. Bananas not only have various nutrients that are beneficial to the health of the body, bananas also have an effect on testosterone levels. Bananas contain the enzyme bromelain to increase libido, vitamin B which can produce testosterone, and other minerals that have an influence on the hormone testosterone.
The hormone testosterone released by the testis is not only associated with sex drive, but also helps keep bones strong, hair growth, and keeps fat evenly distributed. Low levels of testosterone in the body can cause several health problems. Low testosterone not only causes decreased sex drive (libido), but also causes reduced erection, insomnia, depression, difficulty concentrating, loss of body mass in men, hair loss, and reduced muscle strength. A study also revealed that low testosterone is also associated with rheumatoid arthritis.
Taking testosterone drugs to increase testosterone levels is very risky to trigger prostate cancer, cause acne, and limit sperm production. Therefore increasing testosterone production naturally by consuming nutritious foods and exercising is highly recommended.
Factors causing a decrease in testosterone hormone
There are several factors that cause the decline of testosterone such as stress, lack of exercise, drugs, alcohol, malnutrition, poor diet, age, and obesity. Stress results in the release of the hormone cortisol, this hormone can affect testosterone levels in the body. Lack of exercise is also a cause of a decrease in testosterone because this hormone will increase along with increased body activity such as exercise. The hormone testosterone helps the body build muscle and burn fat when you exercise.
Drugs that are often consumed, especially in men with age, can further disrupt the absorption of nutrients so that they can also reduce testosterone levels. In addition to drugs, consuming alcohol should also be avoided so that testosterone levels do not decrease. Compounds produced from drinking alcohol can inhibit the release of testosterone. This is according to a study that revealed that consuming up to 3 glasses of alcoholic drinks per day can reduce testosterone levels in men by 6.8% for three weeks.
Another factor causing a decrease in testosterone is a poor diet, which causes the body to become malnourished. Lack of nutrients such as protein, healthy fats, and sugar intake have an impact on the low testosterone hormone. You can consume foods that are high in protein such as nuts, olive oil, and avocados.
One bad diet is often consuming processed foods. Processed foods contain trans fat which is an unhealthy fat and has too much sodium, calories, and added sugar. Some studies reveal that trans fats in processed foods can reduce testosterone levels. In addition to trans fats, vegetable oil which contains polyunsaturated fatty acids can also reduce testosterone levels. In one study revealed that consuming polyunsaturated fats in men was associated with lower testosterone levels.
Consuming mint tea can also reduce testosterone levels as in animal and female studies. While flaxseed in some studies can also cause a decrease in the hormone testosterone. Although it has healthy heart fat, vitamins, minerals and fiber, flaxseed contains lignans which can bind testosterone. In a study in men who had prostate cancer, consuming flaxseed and reducing fat intake proved to significantly reduce testosterone levels, sperm count, and decreased testicular volume.
Age in a man will also affect testosterone levels. Increasing age will decrease testosterone levels as revealed by the Mayo Clinic. When you reach 60 years, you only have 1/3 of testosterone levels when you are 20 years old. This is in accordance with the American Foundation research, Urology care which states that 4 out of 10 men aged over 45 years have low testosterone levels.
Obesity according to a study can reduce testosterone levels in men. Estrogen will increase when excess body weight and when the body loses weight, testosterone levels will increase. While the frequency of sex also affects testosterone levels as in a study that revealed that older men have higher testosterone when doing more sex.
Nutrition in bananas that affect testosterone
Bananas are one of the fruits that have various vitamins that can affect testosterone levels in the body. Besides having various nutrients and high calories, bananas also have the enzyme bromelain which is also found in pineapple. Bromelain enzymes in bananas can increase testosterone levels. Bromelain enzymes not only increase testosterone, but can also help digestion, and increase your libido.
Bananas contain several nutrients such as vitamin C, vitamin B6, magnesium, potassium, manganese, copper, and dietary fiber. The nutrients contained by these bananas mostly have an effect on your testosterone. Vitamin C in bananas is a vitamin that is soluble in water and has properties as a hormone lowering cortisol and as an antioxidant in the body. The hormone cortisol can affect the level of production of the hormone testosterone.
Vitamin B6 in bananas is not only important for the production of hemoglobin (red blood cells), but also has a role in the production of the hormone testosterone. Vitamin B6 increases androgen production which causes an increase in testosterone levels as revealed by study. Vitamin B6 also keeps prolactin levels low. The prolactin hormone is responsible for lowering testosterone levels, therefore vitamin B6 is important for keeping testosterone levels high. In 100 grams of banana you will get more than 20% of the daily needs of vitamin B6.
Bananas also contain magnesium which can maintain nerves, and relax muscles. Magnesium is also needed by the body to make protein, fat, and carbohydrates also help increase testosterone levels. In the study also mentioned that high magnesium levels in older men correlated with high testosterone levels.
Potassium in bananas has various benefits for blood circulation, the cardiovascular system, preventing cramps, and strengthening muscles. Potassium is not only good for heart health, but also helps testosterone production. In a study also revealed that potassium deficiency can cause a decrease in plasma testosterone levels.
Manganese is another mineral in bananas which also has various benefits such as helping in the formation of connective tissue and improving sperm quality. Manganese is also associated with a decrease in testosterone if the amount is excessive. Manganese plays a role in the hormone Gonadotropin release (GnRH), a hormone responsible for the production of testosterone. Bananas have a small amount of manganese so they don’t reduce your testosterone levels too much.
Other minerals that also have an effect on testosterone production in bananas are zinc. Zinc deficiency can affect testosterone levels in the body as mentioned in several studies. Zinc also functions as an estrogen blocker which increases testosterone levels.
Other foods to increase testosterone
Besides bananas, other foods that can increase testosterone production include eggs, almonds, oranges, avocados, pomegranates, spinach, cabbage, broccoli, brazil nuts, honey, oysters, chicken liver, pumpkin seeds, red meat, olive meat, olive oil, sunflower seeds , tuna, bluberry and garlic.
Eggs contain saturated fat, protein, calcium, HDL cholesterol, omega 3, vitamins B5, B6, and vitamin D to increase the production of the hormone testosterone. Therefore, eat eggs and yellow, because egg yolks are the testosterone precursors. A study also revealed that men who lack vitamin D had higher estrogen levels and lower testosterone levels than men who were not deficient in vitamin D.
Not only eggs, you can also get vitamin D from tuna and salmon. One can of tuna provides nearly 100% of the daily requirement of vitamin D. Salmon not only has vitamin D, but also can reduce SHBG (sex hormone binding globulin) such as the hormone testosterone.
Almonds can also help increase the hormone testosterone because it has high zinc, vitamin E, magnesium, calcium, monounsaturated fats, and potassium. Fat in walnuts is very important for the production of the hormone testosterone because it serves to synthesize cholesterol to be used as testosterone. Almonds and walnuts in some studies also mentioned can reduce testosterone. Walnuts and almonds can increase the protein that binds testosterone, causing a decrease in testosterone levels in the body. This needs to be done further research on certain types of beans that can cause a decrease in cholesterol levels
As with almonds, brazil nuts can also increase testosterone levels because they have high magnesium, selenium, zinc, natural cholesterol, and arginine. Other nuts such as peas, kidney beans, black beans, pinto beans, beans or lentils also have testosterone enhancing nutrients such as protein and zinc. According to research in Italy, magnesium can increase testosterone levels in older men up to 26 percent.
Not only nuts, fruits can also increase testosterone levels. Oranges have vitamin A which supports an increase in testosterone and can make testosterone more effective because it helps reduce levels of cortisol and estrogen in the body. Other fruits that can increase testosterone are avocados.
Avocados contain healthy fats, vitamin B6, folic acid, and minerals such as potassium. All nutrients and minerals in avocados support directly to increase testosterone. Healthy fats in avocados also keep our testosterone production healthy because testosterone is affected by a balance between protein, carbohydrates and fat.
If you don’t like avocados, you can use pomegranate juice to increase testosterone levels. Research at Queen Margaret University of Edinburgh revealed that consuming a glass of pomegranate juice for 14 days can increase testosterone levels because pomegranate juice has high antioxidants and fructose. Blueberries can also increase testosterone because they have resveratrol and calcium-D-Glucarate which can minimize the effects of estrogen by binding.
In addition to oranges, some vegetables that contain phytochemicals and magnesium such as spinach are also able to reduce estrogen levels and have a variety of vitamins and minerals to increase the hormone testosterone. Besides spinach, there are many other vegetables that can increase testosterone, such as asparagus, beets, cabbage, broccoli, Brussels sprouts, celery, cabbage, parsley, kale, and cauliflower. All of these vegetables can increase testosterone production because they have vitamins and minerals and contain indole-3- carbinol to reduce estrogen in the body.
Asparagus has vitamin E, potassium, potassium and folic acid to help increase testosterone production. Beets have betalain and boron which can affect the production of the hormone testosterone through a process called methylation. Beetroot roots are also considered natural viagra which can increase nitric oxide levels in the blood. This causes dilation of blood vessels, thereby increasing blood flow to the penis for longer erections.
Brussels sprouts have indole-3-carbinol which can increase testosterone levels by inhibiting aromatase enzymes so the body converts less androgens to estrogen. Broccoli and cabbage can reduce estrogen levels so that testosterone has a greater effect. Like broccoli, cauliflower and kale also contain DIM (Di-Indoly Methane), which is phytonutrients which can reduce estrogen and increase testosterone. Parsley is also a vegetable that increases testosterone levels because it has a flavanoid called apigenin. Celery has vitamin K which can increase testosterone production as in studies in mice, another thing that might increase testosterone in celery is the content of androstenone, anrostenol, and luteolin. Other research shows that just chewing celery can stimulate the body to produce and release testosterone.
You can also increase testosterone production by consuming oysters, white mushrooms, chicken liver, and pumpkin seeds. These three foods contain zinc which is not only for muscle growth, physical endurance, and sperm production, but also for increasing the production of the hormone testosterone. Oysters not only have zinc, but also calcium, iodine, potassium and selenium which all play a role in the process of producing testosterone.
In addition to oysters and white mushrooms, red meat also contains high levels of zinc which are easily absorbed by the body and saturated fats and cholesterol to increase testosterone levels. Choose grass-fed beef than those who are fed wheat, besides providing more nutrients, also free of hormones and additional antibiotics so as not to increase your estrogen levels.
Garlic has a role to make testosterone more effective because it has allicin compounds which are useful for reducing cortisol, which is a hormone associated with stress. Garlic also has a dialyl disulfide chemical that can stimulate testosterone production such as the Kobe ‘s Women’ s University Japan study. In addition, the high content of boron and nitric oxide in honey can also increase testosterone levels.
Sunflower seeds are also believed to be able to increase testosterone levels. Sunflower seeds contain vitamin B6 which is proven to produce testosterone. Animal studies show that vitamin B6 deficiency is closely related to a decrease in testosterone levels.
You can also increase testosterone levels by consuming fish oil, olive oil, and coconut oil. The three oils contain healthy fats (monounsaturated fats) which can increase testosterone in men. In a study revealed that men who consume olive oil for three weeks can increase testosterone levels up to 17 percent.
Exercising, sleeping well, and avoiding stress can also increase your testosterone hormone. You also have to change your bad lifestyle such as drinking excessive alcohol, and eating excess sugar. You have to combine all three, although it’s not easy but you will enjoy health benefits in the long term.
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