How to increase testosterone and why you need to keep it high

High testosterone is good for health, from muscles to heart: find out the diet to follow to avoid it being too low.

High testosterone, the main male hormone, is an excellent sign for health, which is why we always ask ourselves how to increase it with nutrition or other solutions. Not everyone knows, but in addition to the beneficial effect of increasing libido, a high level of testosterone helps to maintain strong muscles, the skeletal system and the circulatory system, including the heart. In addition, it stimulates the metabolism, improves concentration and memory, improves mood and sleep quality.

The causes of low testosterone

Testosterone, produced mostly by the testicles, from 30 years of age onwards begins to decrease and with this, the slow aging process begins. Fortunately, there are several ways to keep testosterone levels high. Here are the most effective, as suggested by Joseph Mercola, a doctor specializing in nutrition and natural medicine and author of numerous books, including Io nonmi sick (Macro editions) in which he deals with this topic.

How to increase testosterone with nutrition

1 – Eat more cruciferous vegetables

Cruciferous, i.e. broccoli, cabbage, cauliflower, Brussels sprouts reduce the inhibitory effect of estrogen on testosterone production. So start introducing these vegetables to your diet daily to protect your testosterone levels.

2 – Fill up on Omega 3

Cortisol, a hormone that is released when the body is under stress or inflamed, inhibits testosterone production. Taking more Omega 3 helps keep stress and therefore cortisol production under control, for the benefit of testosterone. Source of Omega 3 is blue fish such as sardines and anchovies, salmon, mackerel and walnuts.

3 – Take more zinc to increase testosterone

Zinc is an essential mineral, that is, it is not synthesized by our body, but it is necessary for the metabolic activity of 300 enzymes as well as to regulate the production of T cells or lymphocytes (immune system) and testosterone. To avoid zinc deficiency, supplement the diet with shellfish, crabs, lobsters, oysters, beef, mussels, pumpkin seeds, spinach, and cashews.

4 – Reduce alcohol, the cause of low testosterone

The alcohol contained in wine, beer and spirits inhibits the production of testosterone. Also, by adversely affecting liver function, where testosterone is transformed into estrogen, alcohol alters the balance between estrogen and testosterone. So cut your alcohol intake to half a glass of red wine a day and comprar esteroides a beer on the weekend.

5 – Vitamin D is an excellent testosterone supplement

Vitamin D has a protective effect on testosterone, it limits its conversion to estrogen. To fill it up, stay outdoors, expose yourself to the sun and eventually take a vitamin D food supplement.

6 – Eat foods rich in selenium

Selenium is an essential mineral for male fertility and plays a vital role in testosterone production. It is often lacking in our diets, so try to eat more liver, potatoes, shellfish, and walnuts to provide your body with the appropriate amount.

7 – Keep good cholesterol high

The good cholesterol, DHL, helps testosterone synthesis. And high levels of good cholesterol are not harmful, on the contrary. So if you don’t have big bad high cholesterol (LDL) problems, take eggs, chicken, olive oil, butter and beans without problems.

8 – Vitamin K2 is an excellent testosterone supplement

Together with vitamin D, K2 stimulates testosterone production. Take a food supplement to easily increase your levels with a natural solution.

9 – Don’t do too restrictive diets

A low carbohydrate diet can greatly slow down testosterone production. The same goes for low-fat diets, which are needed to make hormones. In addition, fat is a substance needed to transport and absorb the fat-soluble vitamins A, D, E and K, two of which (D and K) essential for maintaining high testosterone levels.