Products to increase testosterone in men - a list of the most effective beverages, nuts, seeds and oils

What is testosterone

This biologically active compound belongs to the androgen group .Testosterone is produced from cholesterol. The starting form of the substance has little activity. The hormone passes into the working state( dihydrosterone) in the presence of 5-alpha-reductase. The synthesis of testosterone is carried out by Leydig cells, which are part of the male sex glands. In addition, the production of the hormone is derived from androstenedione - the secretory product of the reticular cortex of the adrenal cortex.

Testosterone concentration increases many times during puberty. After 45-50 years, the hormone level begins to decrease gradually. For this reason, it is extremely important for men to consume products that raise hormone levels.
The total content of the hormone in the blood of a man is composed of free( 2%) and bound( 98%) fractions. The average testosterone population does not exceed 25 nmol / l. The norm of androgen in men, depending on age, is as follows:

Age( years)	Testosterone reference values ​​in men
Free( pg / ml)	Total( nmol / L)
Up to 9	Less than 1.7	Up to 1.24
9-18	4,5-42	5,13-27,53
20-50	8,8-42,5	11-33
After 50	6,5-30	Not less than 11

Effect on the male body

Testosterone plays a leading role in the development of secondary sexual characteristics in members of the stronger sex. Androgen helps accelerate the anabolic processes in the body. The hormone determines the higher functions of the brain - the ability to learn, abstract thinking. The hormone is an antagonist of cortisol, which reduces the level of anxiety, eliminates depressive conditions. In addition to these, androgen performs the following functions:

• forms sexual attraction( libido);
• provides a strong erection;
• promotes normalization of blood circulation;
• is involved in the production of spermatozoa;
• stimulates the male sex glands;
• forms a stereotype of sexual behavior;
• is responsible for the potency;
• accelerates metabolism;
• promotes rapid healing of wounds;
• regulates the secretion of luteinizing and follicle-stimulating hormones;
• supports the density of bone structures;
• regulates the production of estrogens.

How to raise testosterone in the body

You can eliminate androgen deficiency naturally or medically. The question of the application of this or that method should be solved by an endocrinologist with the active participation of the urologist-andrologist. It is important to consider that the level of the main male hormone is subject to daily fluctuations. The maximum concentration of the substance is noted at 7-9 am, and the minimum concentration at 1-3 o'clock in the morning.

In addition to diurnal fluctuations, testosterone is prone to seasonal changes. The increase in the level of the hormone occurs in the spring, whereas the decrease in the concentration is observed in the autumn-winter period. In the case when the hormone deficiency is caused by inefficient nutrition, the appointment of a balanced diet helps to solve the problem. Normalize hormonal imbalance allows the consumption of foods rich in proteins, vitamins and antioxidants. In addition, in order to increase the level of androgen, doctors recommend:

• to eat foods rich in arginine( beef, almonds, eggs);
• not to get involved in alcoholic beverages( ethanol removes the hormone);
• to lead an active lifestyle;
• use unrefined vegetable fats;
• include in the diet products containing zinc( pumpkin seeds, cheese).

The clinical symptom of hypogonadism is the low level of the male sex hormone, confirmed in the course of laboratory tests. This condition is an indication for the appointment of hormone replacement therapy. The effect of synthetic testosterone on cognitive function has been little studied. In some cases, a small influence of the substance on spatial visual perception, free speech, verbal memory was revealed. The use of hormonal drugs is directed to the treatment of erectile dysfunction.

Nutrition

If the decrease in testosterone levels is not a consequence of the pathological process, then changing the diet, lifestyle will correct the situation. Power must be a fraction. During the heat treatment products lose a certain proportion of useful substances, so fruits and vegetables to increase the level of the sex hormone should be consumed only raw. Garlic, onions and testosterone are also compatible. In addition, men with hormonal imbalance are recommended to include in the diet cereals, cereal bread.

Special attention should be paid to the consumption of fresh or frozen berries. They can be added to yoghurts, ready-made cereals. Protein products for testosterone production, for example, eggs, poultry, should be eaten for breakfast to provide the body with the necessary energy for the whole day. Fish oil is a unique source of nutrients. Daily intake of 2-3 g of this supplement will provide the body with vitamin D, omega-3-polyunsaturated fatty acids.

Products that increase testosterone in men

Proper synthesis of anabolic hormones is impossible without cholesterol. For this reason, with androgen deficiency, doctors recommend eating eggs, but no more than 2-3 times a week. It is not necessary to abuse the product, becauseotherwise, the risk of developing arteriosclerosis of the vessels increases. Products for raising testosterone in men should be rich in protein, which is necessary for building muscle tissue. In addition, the normalization of the level of the main androgen helps the inclusion of the following dishes in the diet:

Seafood( oysters, tuna, salmon, herring)	Omega-3 fatty acids, vitamins A, E, selenium
Meat of low-fat varieties( veal, turkey, chicken)	Proteins, vitamin B12, essential amino acids, minerals
Cereals and cereals( oatmeal, millet, corn, buckwheat)	Pectin fibers, fiber
Vegetables( cabbage, broccoli, carrots, beets)	Lutein, vitamin E, indole-3-carbinol, minerals, bioflavonoids, carotenes
Fruits andberries( apricots, oranges, peaches, nectarines, grushes, bananas, watermelons, grapes)	Vitamin C, vitamin B9, potassium, sodium, iron, beta-carotene
Greens( parsley, spinach, onions)	Zinc, nicotinic and folic acids, phosphorus, potassium, iron, androsterone
(sesame, olive)	Vitamin E, phytosterol, calcium, phosphorus, zinc
Sour milk products( curd, natural yogurt), whole milk	Calcium, proteins, fats
Nuts, seeds( almonds, walnuts, Brazil nut)	Zinc,magnesium, potassium
Sweets( dark chocolate)	Flavonoids, potassium, magnesium
Spices( turmeric, red chili pepper, cardamom, asafoetida)	Magnesium, potassium, essential oils, bitter, triterpenoids

Food for increasing testosterone in men should be balanced and include all the necessary nutrients for the body. With androgen deficiency in men, doctors recommend eating steamed meat daily. At the same time it is important to consume complex carbohydrates. Fruits and vegetables should be eaten without heat treatment. It is recommended to alternate colors and types of products. Sunflower oil should be replaced with quality olive oil.

Drinks

Green tea, a source of zinc, affects the filling of the cavernous bodies of the male genital organ, thus ensuring a permanent erection. Red variety is no less useful. This tea contains ascorbic acid, promotes increased efficiency, resistance to stress. Freshly squeezed carrot and celery juices have a beneficial effect on men's health. Black tea with herbs and a small piece of ginger root can increase the level of the hormone. Allowed to use red dry wine( not more than 50-150 ml per day).

Foods that lower testosterone

The diet will not benefit, unless factors that slow down hormone production are excluded. Legumes, soybeans are saturated with estrogens, so they should be excluded from the diet. Vitamins to increase testosterone in men should enter the body with food. Synthetic nutrients are not absorbed properly, have a negative effect on the liver. In addition, the level of testosterone decreases with the use of:

• salty, smoked and fatty foods;
• fast food;
• products containing large amounts of caffeine, soy, sugar;
• of sausage products;
• of grapefruit.

Video