Consuming proper foods and herbs, and exercising on a regular basis are the safest methods to boost testosterone naturally.
Zinc: It is a vital mineral that assists in testosterone synthesis and sperm production. Zinc aids the body prevent action of aromatase, an enzyme that converts testosterone into estrogen. Zinc shortage causes the enzyme to be too active and convert more testosterone into estrogen resulting in a hormonal imbalance. Examples of zinc foods comprise oysters, sesame seeds and sesame butter, low-fat roast beef, roasted pumpkin and squash seeds, and dried water melon seeds.
Potassium: It assists in testosterone synthesis and sperm production. Low potassium (hypokalemia) interferes with production of testosterone. Natural sources of potassium comprise bananas, apricots, beets, cantaloupe, citrus fruits, dates, greens, prunes, raisins, spinach, strawberries, and watermelon.
Vitamin A: According to studies, Vitamin A assists in testosterone production while decreasing estrogen in the testes. Foods rich in Vitamin A include spinach, broccoli and liver.
Vitamin B6: It affects both testosterone and estrogen regularly. Vitamin B6 assists boost production of testosterone, and its shortage contributes to prostate cancer and breast cancer. Foods rich in vitamin B6 comprise fresh vegetables, whole grains and nuts, and whole milk.
Vitamin C: Is an antioxidant and sufficient amounts in the diet stop release of stress hormones. The stress hormone cortisol has direct effect on testosterone. Additionally, this vitamin boosts fertility in addition to lowering risk for cancer. Sources of vitamin C comprise fresh fruits and vegetables, and most herbs.
Vitamin E: It assists boost sperm count, and its deficiency in males may cause lack of sperm motility (move spontaneously and actively) resulting in low fertility rates. Additionally, it boosts blood stream and circulation to the genital areas reducing the risk for erectile dysfunction in men while improving sexual response in women. Foods sources comprise eggs, milk and avocados.
Healthy Fats: Studies also show that decreasing saturated fats in the diet and including more unsaturated (monounsaturated and polyunsaturated fats) can assist increase testosterone levels. Go for fatty fish like herring, sardines, halibut and salmon – they are sources of healthy fats and amino acids, and decrease your risk for dying of heart-related conditions.
Yogurt and milk are vital too because they include whey – a source of a muscle-building branch chain amino acid (BCAA) called leucine. Fats from nuts, olives and olive oil, canola oil, sesame oil, sunflower oil, avocado, coconut and grass-fed meats are useful in keeping up normal testosterone levels.