For increasing muscle mass and lower body fat, it is necessary to have a male hormone ie testosterone level high.
This hormone helps in both muscle building and weight loss and naturally benefits a lot.
Many people exercise to boost testosterone (best exercises for boost testosterone level), natural ways to boost testosterone (natural ways to boost testosterone) and some people take easy steps to increase testosterone level (easy and best ways to increase testosterone).Then, if people talk about taking supplements, then they also resort to testosterone boosters. All these methods increase the testosterone of some people but many people are not able to succeed in it. Such people need to pay attention to their diet to increase natural testosterone. Yes, they need to add some foods to their diet that help increase testosterone.
So today we will tell you about such foods which will help in boosting testosterone naturally.
1. Leafy green vegetables
Leafy green vegetables are very high in magnesium, which is the main mineral to increase testosterone levels. According to a study conducted in 2011, researchers found that athletes who were not doing physical activity by taking 4 weeks of magnesium supplements also had an increased testosterone level. At the same time, its increase was seen in the athletes who were active. Therefore, green vegetables should be consumed and along with that the following food should also be added to the diet.
a. Spinach
b. Kale
c. Swiss Chard (swiss chard)
d. Beans
e. Lentils
f. Nuts
g. The seeds
h. Whole grains
2. Fatty fish and fish oil
According to the recommendation of the United States Department of Agriculture, everyone must eat fish or lukewarm food twice a week. Actually, fat-rich fish can be quite beneficial as they are very high in omega-3 fatty acids. A person can also increase his fatty acid level by taking fish oil or omega-3 supplements. According to a study done in 2016, fish oil can improve the quality of semen and serum testosterone levels by improving its fat-rich acid profile.
So these fish high in omega-3 fatty acids can be consumed to increase testosterone.
1. Atlantic mackerel
2. Herring
3. Salmon
4. Sardines
5. Trout
6. Tuna
3. Onion
best foods to increase testosterone or boost low testosterone levels
To benefit the heart or to slim down the waist, onion present in the home is the solution to every problem. Yes, onion has a lot of health benefits, so it is consumed in daily use in every household. They are also good sources of many nutrients and antioxidants. In addition, onions can increase low levels of testosterone. According to a 2012 study on mice, researchers found that daily intake of fresh onion juice for 4 weeks increased serum total testosterone levels (serum total testosterone levels). Although more research is needed to see its effect in men, but experts also recommend eating onions to increase testosterone.
4. Pomegranates
Pomegranate is known for fertility and sexual function. The level of antioxidants present in it can go a long way in keeping heart health right and reducing stress.According to a 2012 study, pomegranate can increase testosterone levels in men. 60 participants drank pomegranate juice for 14 days. Those people were tested for testosterone levels in saliva 3 times a day.14 days later, it was found that participants had a 24 percent increase in salivary testosterone levels (salivary testosterone levels) and their mood and blood pressure were also significantly improved. Therefore, pomegranate can also be used to increase testosterone.
5. Ginger
Over the centuries, people often consume ginger to warm their bodies. Many research has also been done on this, according to which it is proved that it helps to increase fertility in men. According to a 2013 study, ginger raised testosterone and antioxidant levels (testosterone and antioxidant levels) in a diabetic rat model in just 30 days. According to a 2012 study, taking ginger supplement for 3 months increased testosterone levels by 17.7 percent in 75 young men with fertility. At the same time, researchers also said that sperm health can also be improved by its use. Therefore, to increase testosterone level, consuming ginger is also a better solution.
6. Honey
Honey contains boron, which is a natural mineral. These can be found both in food and in the environment. It helps in increasing testosterone levels, builds strong bones and can bring a lot of benefits along with building muscle.Therefore, testosterone levels can also be increased by consuming honey daily.
Concusion: Apart from this, take vitamins and minerals, exercise compound, exercise high intensity interval training (HIIT), deadlift (Deadlift), squat, Shoulder Press. .
If you want, you can also take Ashwagandha and Shilajit. But keep in mind that processed foods, sugar, cigarettes, cigarettes, alcohol etc. have lower testosterone levels, so do not consume them.
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