The best foods to increase testosterone levels

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The main male hormone – testosterone – has, among other roles, and very important in sexual life and the perpetuation of the species. Men who have 30 years can already observe signs of a lower testosterone level, meaning a reduced libido, foggy thinking and fewer erections waking, decreasing the production of this hormone with age.

One method that increases testosterone levels in certain foods is to include a weekly menu and Men’s Health shows you what they are.

1. Grapes for more active sperm cells

Eat every day a bunch of red grapes – their bark contains resveratrol, a substance that has numerous benefits, including that it helps the sperm to be stronger and more active.

A study conducted in China shows that an amount of about 500 milligrams of resveratrol, which is found in 5 to 10 grams of red grapes peel is enough to increase testosterone levels and improve sperm motility (ability to swim).

2. Tuna for a more intense sexual desire

Vitamin D may increase testosterone levels by 90%, according to results of a study conducted at the Medical University Graz in Austria, and it reduces the level of a chemical that “kill” libido (SHBG). A canned tuna contains 100% of the recommended daily dose of vitamin D (Lebensmittel die deinen Testosteronspiegel erhöhen).

3. Avocado cleans blood vessels

“Bad” cholesterol, LDL, not only clogs arteries, increasing the risk of cardiovascular disease, but may also lead to erectile dysfunction and poor blood circulation in the genital area. And research has revealed that men who consumed large quantities of monounsaturated fats (avocados, nuts, vegetable oils) had less LDL and more testosterone.

Try to put half an avocado (crushed) on a slice of bread and some strips of smoked salmon on top.

4. Pomegranate to fight impotence

According to the International Journal of Impotence, 47% of impotent men experience improvement in their problem after a glass of pomegranate juice (100% Natural), consumed daily. One explanation may be that pomegranates are rich in antioxidants.

5. Garlic for muscles

Garlic is rich in allicin, a compound that reduces the level of stress hormone – cortisol. And this hormone testosterone competing for the same place in muscle cells so that, if you manage to fight cortisol, testosterone can perform its functions more effectively. Garlic does its job better when consumed uncooked.

6. Honey for better blood circulation

Honey contains boron, a mineral linked to an increased testosterone level. In addition, honey is rich in nitric oxide, which is key in opening blood vessels, which causes erection. Four teaspoons of honey can increase the amount of nitric oxide in the body by 50%.

7. Milk for less body fat

Amino acids in milk stimulate the production of anabolic hormones, which helps build muscle and reduce body-fat. US Department of Health recommend three glasses of sweet milk on 200 milliliters daily.

8. Cabbage to remove the female hormones

Every man has female hormones in small quantities, but cabbage contains a substance which partially eliminates some of them. After an experiment conducted at the Rockefeller University have found that in healthy men who took 500 milligrams of that substance daily for a week, the level of estrogen hormone (mainly female) was halved, making testosterone more efficiently.

9. Venison for muscles

A meatless diet can reduce testosterone levels by 14%, lack of protein (found in meat, among others) by stimulating the production of hormones that “disables” testosterone.

On the other hand, a diet too high in saturated fat in beef and lamb can decrease testosterone, and this is why venison is commonly agreed as the joint solution.