Testosterone is the most important male’s sex hormone which also affects other systems of the body such as hair growth, bone, and muscle health, and sperm production. Estrogen plays a vital role in females and controls pubic hairs and breasts. Men who have gynecomastia can have larger breasts due to higher estrogen levels.
The normal range of estrogen in men:
10-40 picograms is the normal range of estrogen which is found in men, a higher level of estrogen can cause issues but also men need estrogen to carry out their functions properly.
Symptoms of higher estrogen level in men:
If you struggle with low self-esteem, lack of energy, low sex drive, depression, weight gain, moodiness, or thinner hair, then you might have a low testosterone level and you need to improve it.
Some symptoms can show you that you are having a higher level of estrogens such as depression, infertility, and erectile dysfunction. There are two ways to deal with this issue, first one is to consult your doctor and the second one is, you should change your diet. There are some foods that boost testosterone and lower estrogen which can lower estrogen level and also some foods which can boost the testosterone level in men.
Foods to boost testosterone:
Foods which contain well-balanced nutrients and some hormones such as phytoestrogens can help to improve testosterone level. Zinc and Vitamin D are important to achieve and maintain the required amount of testosterone in the body. So while deciding your diet plan, you must focus on these two nutrients, either they are present or not. Here are some foods that boost testosterone and lower estrogen which can boost testosterone.
Tuna fish enriched with vitamin D is the best way to boost testosterone levels. It is not only beneficial for the reproductive system but also good for heart health. 3.5 Ounces of Tuna fish contains 268 IU of vitamin D.
Tuna fish belongs to the Scombridae family has a delicious taste and healthy components available globally. It has great value when it comes to vitamins, minerals, and organic components such as selenium, iron, phosphorus, magnesium, potassium. When it comes to vitamins it contains vitamin B12, vitamin B6, niacin, and Riboflavin.
If you don’t like the taste of Tuna then you can also try Mackerel or Salmon because these fish types can enhance 90% of testosterone levels in you. Eating fish twice a week is good enough for your health.
Milk is mostly suggested to women and children for their better health but it is also good for men’s bones. Cow’s milk is a good source of nutrients as it contains calcium, phosphorus, riboflavin, and also fortified with Vitamin D. one cup of milk usually contains 115-130 IU, so it is also great to increase testosterone level. Many people who want to boost testosterone avoid dairy products which is not the right thing. It happens due to a lack of knowledge.
Vitamin D and Zinc are important for testosterone in males which can be decreased with the age. But it does not mean you cannot increase. Beans might look like simple foods that act as testosterone booster and lower the estrogen but can help you greatly to achieve your goals. Black, white, and kidney beans are enriched with both zinc and vitamin D. This is the heart-healthy way to maintain your testosterone but Soybean can boost estrogen level. In the university of California, it was studied that it contains more amount of estrogen which was mentioned in the “international journal of Alzheimer’s disease”. There is an active ingredient in soybean “isoflavones” which behave most likely as estrogen which is not good for men.
Eggs not only help as testosterone booster but also to increase muscle strength. It contains Omega-3s, Vitamin D, cholesterol, and protein, however, the yolk of the egg contains more nutrients than the white part. If you don’t have any cholesterol issues then you can eat 3 eggs in breakfast daily. Those people who have some issues with cholesterol should avoid it. They contain a high amount of fat which is healthier for you but if you are a cholesterol patient then there is no need to worry about it. There are dozens of alternatives which you can have in this modern era.
It is an amazing fruit that is not only well known for its taste but also it can change your mood, maintain your blood pressure and increase testosterone level. It can also help those people who are suffering from stress and can help a heart patient. It contains antioxidants and improves the circulation system in the body. The polyphenols present in pomegranates can decrease the estrogen level in your body with the blockage of aromatase ( enzyme) which is used to produce estrogen.
The main benefit to eating beef is that it contains very less amount of estrogen but boost testosterone level much more.
Chuck roast and ground beef are the great sources of zinc and beef liver are enriched with vitamin D. excess of everything is bad, a large amount of beef can be risky for your health, so you should eat beef after a short interval of time, during this usage of vegetables which enhance testosterone is good.
This includes plant based testosterone booster vegetables. Cabbage, kale, turnips, Brussel sprouts, cauliflower, chard spinach, and broccoli can lower estrogen levels and increase testosterone in man. Indole 3-carbinol is present in cabbage is more effective to boost testosterone while providing your body nutrition’s, minerals, and vitamins.
Honey contains nitric acid and boron which can increase the testosterone serum level, mad honey has more power to enhance it. Nitric oxide help in opening blood vessels that develop an erection. Mad honey previously has been used to treat joint pain and gastrointestinal pain, increase mental alertness, enhance appetite, and also give a better sexual performance.
Zinc is essential for the production of testosterone and Oysters are enriched with zinc. These are little mollusks which are very important for men, so don’t neglect them just after seeing their size. It can treat lower testosterone and make men younger. There are a lot of therapies that can help you but also they might have some side effects. So the best way to maintain testosterone is to maintain your proper diet. Magic mineral zinc which is very important for men as we have discussed it before is also present in oysters. If you don’t like their taste then you can try them with Tobacco sauce or mignonette, so you can enjoy a better life.
For breakfast there is not only an option of eggs to boost the testosterone level in men but also cereals that are fortified with vitamin D. if you have issues of cholesterol then you can use special brands that provide fortified cereals and also you can use both eggs and cereals at the same time.
Nuts and seeds:
Thanks to the nutritional powerhouse “nuts and seeds” enriched with minerals, vitamins, magnesium, zinc, and omega 3 fatty acids. There is also the great benefit of nuts and seeds that you can eat at any time and also you can carry them with you anywhere you want. Whenever you are hungry, they will help you to avoid unhealthy food and staving hunger pangs. Avoid pistachios, peanuts, and walnuts because they have a great amount of estrogen in them.
Fiery flavor ginger can be used in almost all foods which not only boost testosterone level but also improve other mechanisms inside the testicles. Researchers promised a great link between testosterone and ginger that if you increase the amount and consume it on daily basis in your food, it will surely help you to achieve your goals regarding enhancing testosterone levels.
Estrogen enriched foods:
Many foods contain estrogen but here are some foods which contain a high amount of it. So it is not better for men’s sexual system. Some people think that estrogen is just a part of the female body but it is present in both men and women. Here are some names of foods that boost testosterone and lower estrogen given that boost the estrogen level, so men should avoid them.
- Soy products
- Sesame seeds
- Dried fruits
- Wholegrain bread
- Alfalfa sprouts
- Conventional milk and dairy
A person’s testosterone falls 1 to 2 percent every year but this can change my diet. If you take unhealthy food then its speed to fall can be increased and if you set a diet plan with the given foods then you can enjoy a happy life. It will decrease with the age but some medical conditions can also affect it. Anyone who is experiencing the symptoms which was earlier mentioned should consult to doctor and also change their diet plan. Adding these foods to your diet plan will surely help you to maintain your testosterone level. You should exercise daily and stress is also not good for your health. Proper sleep is necessary to bring a good change in your life.
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