Understand how to increase testosterone

Before knowing how to increase testosterone, you need to understand how much this hormone influences well-being and health.

Present mainly in the male body, but also in the female, testosterone is responsible for the feeling of well-being, for preserving bone density and regulating the production of red blood cells.

People with a lack of testosterone can suffer from effects such as depression, erectile dysfunction, lack of libido and problems with concentration.

Want to know how to increase testosterone in a healthy way? Follow our article developed by experts on the subject:

How to increase testosterone naturally with power

In your diet, try to consume:

Good fats

There are different types of fat, and some are extremely harmful, such as industrialized fat, but nutritionists warn about the importance of consuming good fats, such as coconut oil, avocado, fish oil (omega 3) and nuts.

These fats help the body synthesize hormones and are important in keeping them regulated.

Proteins

Maintaining adequate testosterone levels requires adequate protein consumption. Protein restriction affects the production of testosterone.

Consuming good quality protein sources promotes satiety and helps to avoid excesses, such as high consumption of carbohydrates or fast foods, which decrease testosterone production.

Eggs, beef, chicken (preferably organic), fish and bone broth are good sources of protein.

Boron

Boron is a mineral that has several health benefits, including the regulation of steroid hormones such as testosterone.

It is possible to obtain boron by consuming vegetables, fruits, legumes and nuts.

Minerals

In addition to boron, there are other minerals that are very important for the regulation of testosterone. This is the case of magnesium, iron, zinc and molybdenum.

Magnesium especially is known to be important for increasing testosterone levels as well, as it plays an important role in vitamin D metabolism and improves sleep quality – two significant conditions for adequate testosterone production.

Zinc is closely linked to hormonal health, with an important role in the production of testosterone. It is demanded by the immune system and in protein synthesis. Its deficiency in consumption generates a reduction in testosterone levels.

Warning: excessive consumption of other minerals such as manganese, cadmium and chromium can be quite negative.

Onion

Onion is a very present food in the Brazilian diet and can help increase testosterone.

That’s because, in addition to being antioxidant and anti-inflammatory, onion has phytochemicals. Among them it is possible to mention quercetin and apigenin, which increase testosterone levels and improve health.

Green leaves

Leafy greens such as kale and spinach are rich in antioxidants and very important for the hormonal regulation of the body.

In addition, they provide magnesium, an essential mineral for hormone synthesis.

With healthy habits

It is important to adopt certain habits to promote the hormonal balance of the body.

Practice physical activities

Physical exercises bring several benefits and stimuli to the human body. Training involving strength gains, such as bodybuilding, CrossFit and functional training, even help in the production of testosterone.

Sleep well

A good night’s sleep is essential for the production of all types of hormones. People who go to bed late and wake up early can decrease their testosterone production by up to 20%.

Sunbathe

The sun is the main source of vitamin D, which is directly related to the production of testosterone.

That is, to increase testosterone, it is important to sunbathe regularly.