Testosterone is the male sex hormone, which greatly affects physiological health and sex life. Besides, it also contributes to the development of skeletal muscle, muscles and other health factors of men.
According to the law of natural aging, you can lose testosterone as you get older. This is likened to chronic diseases. To manage testosterone levels and slow down the process of sex, you need to have an overall balance with factors, food, nutrition, rest, exercise …
How do you know if you have a testosterone deficiency?
Typically, testosterone decline will occur in men 40 years of age and older. That is the age at which the onset of aging begins in men. However, aging is not the only reason why you lose testosterone. This condition can occur in younger men due to many other objective reasons.
The most noticeable signs of testosterone decline are a decrease in libido, erectile dysfunction, difficulty sleeping or insomnia, mood swings, etc. If you find yourself having these abnormal signs, though you may still maintain a healthy lifestyle, go to the hospital for blood tests. Based on test results and symptoms, your doctor will diagnose if you are experiencing a decline in testosterone.
8 foods that boost testosterone
Two groups of nutrients that are particularly important for boosting testosterone and slowing down sexuality are vitamin D and zinc. They are found in many of the following 8 foods:
1. Food fortified with testosterone: Tuna
Tuna is very rich in vitamin D. It plays an active role in the production of testosterone and slows menopause in men. Tuna is also a high-protein, low-calorie food for heart health.
Whether processed in canned form or using fresh ingredients, eating tuna is a natural way to boost testosterone.
Besides tuna, you can also use fish with abundant vitamin D content such as salmon, sardines. However, you should not abuse too many of these foods, use only about 2 times a week to balance nutrition and avoid excess mercury.
2. Skim milk contains vitamin D
It is not only good for the bones of women and children but also for the health of bones and joints of men. The vitamin D content in milk helps the male body to control and boost testosterone.
To achieve the best effect for the goal of boosting testosterone, slowing down menopause, choose to skim milk. It is a product with all kinds of nutrients but no saturated fat.
3. Egg yolks
Egg yolks are also an ideal choice for those who prefer to use foods that slow down sexuality. It contains more vitamin D and other nutrients than egg whites. However, egg yolks are also high in cholesterol. If you have no cholesterol problems, you can eat one egg a day to boost your physiological health.
Breakfast habits with cereals not only help your body balance nutrition but also slow down the process of male fertility. Cereals have many nutritious components, including vitamin D, which is beneficial for testosterone hormone in men.
Besides vitamin D, zinc is an essential nutrient for the male body during puberty. It also works to control male hormones during adulthood. For people with testosterone deficiency, it is important for the diet to prioritize zinc-containing foods to supplement the deficiency of testosterone. Zinc is abundant in oysters.
Food from crabs, shrimp, shellfish, snails … will improve testosterone levels in the male body, due to the abundance of zinc in this seafood.
7. Foods fortified with testosterone: Beef
Health experts have recommended that people should not eat too many red meats, including beef, as they are linked to the risk of cancer.
However, besides the negative factors, beef is also one of the foods that delay menopause because it has the ability to boost testosterone. While lean beef is high in zinc, beef liver is a particularly good source of vitamin D for the hormone testosterone.
Nutrition experts recommend that you only need to “divide the calendar” for the use of beef. Do not eat beef every day. Instead, use beef about 2-3 times/week.
When it comes to using foods that slow down male fertility, beans offer more benefits than you think. The types of beans you put on the priority list include white beans, kidney beans, black beans. They are a good source of vitamin D and zinc. Moreover, these foods are full of plant-based proteins that have been shown to protect your heart’s health.