These foods prevent too low testosterone level!
Bigger muscles, more energy, craftier? Testosterone in men is the most important sex hormone and it has a large effect in a variety of processes. The level decreases with age, but many experiences a too low level too soon.
You can feel it in your body when the testosterone goes below normal. Yet, many of the symptoms can come sneaking upon you and you won’t necessarily draw an automatic line between cause and effect. This is what you should be aware of to disclose a too low testosterone level:
- Reduced sex drive
- Low energy
- Weakened muscles
- Depression
- Erection challenges
- Tiredness
Testosterone and sexual drive
As the leading male sex hormone, testosterone plays a crucial role in the matter of lust and sex drive. A too low testosterone level results in a lack of lust. This can be strengthened even more by challenges related to erection. Most men who struggle with erection isn’t necessarily having too low testosterone level, but it is shown that men with too little testosterone gets improved sexual function after testosterone treatment. However, it is under discussion whether or not it is the lust and not the ability that is affected.
Effect of testosterone on muscles
By the time you turn 80, your muscle mass is reduced about 35-40% since your 20ies. One out of four 70-year old’s holds a very low muscle mass and this reduction has a large effect. As muscle mass decrease, stomach fat commonly increases. This combination brings no good. When there is also a too low testosterone level, muscle mass will decrease even more, as will the potent and mood. Testosterone contributes in building muscles, meaning training will be able to increase the hormone level yet again.
Osteoporosis and lack of testosterone
Testosterone is an important contributor in the production of bone mass. Several studies show a clear relationship between osteoporosis and a too low testosterone level in men. Bone density will decrease in line with testosterone. Amongst young, healthy individuals it won’t necessarily matter too much, but when the deficiency has appeared the causes might be more serious too. It is a challenge also amongst elders, where a loss of both muscles and bone density will drastically increase the risk of injury.
What can you eat to avoid testosterone deficiency?
The food we eat greatly affects how we function. Testosterone level is no exception. The food you eat may help increase the testosterone production. Having a good balance between diet and exercise will be of importance. To increase the production of the sex hormone it is important to eat food rich in magnesium, zinc and vitamin K.
Food that contradicts testosterone insufficiency:
Magnesium:
- Cocoa
- Dark chocolate
- Nuts
- Potato
- Vegetables
- Whole grain
Zinc:
- Oyster
- Sesame seed
- Oatmeal
- Chickpeas
- Yolk
- Beans
Vitamin K:
- Parsley
- Chives
- Collard greens
- Chickpeas
- Broccoli
- Spinach
To ensure that the intake brings any effect, it is important to keep it stabile and in sufficient amounts. Stick to moderate amounts and eat with care. The risk of blood clots increases if you eat too much vitamin K, but you probably won’t overload by having an extra handful of spinach. Eat consciously and get a balanced intake of all three nutrients to prevent a too low testosterone level.