As it is said,” if anatomy is the destiny then testosterone is the doom.”
Testosterone is usually called the male sex hormone, but it also plays a limited role in females. Testosterone is secreted by gonads such as from testes in men and by ovaries in women, and the adrenal gland also produces a small quantity of T-hormone in both sexes. It is also called androgen that plays a vital role in male traits and reproductive activity.
Testosterone is present at a greater level in males than in females. It initiates the development of male internal and external reproductive organs during fetal development and is essential for the production of sperm in adults.
Testosterone stimulates the body to produce new blood cells and secures muscles and bones to stay strong and compact during and after puberty. It also increases the feeling of libido in both sexes.
Functions of testosterone in men include
Testosterone also stimulates the production of luteinizing hormone(LH) and follicle-stimulating hormone (FSH). Testosterone also can convert to dihydrotestosterone for more effectiveness.
- Increase in height and body mass.
- Facial, body, and pubic hair growth.
- Enlargement of male reproductive organs like testes, prostate gland, and penis.
- Increase in sexual desire.
- Regulation in mood and aggressive behavior.
- Harness and deepening of the voice.
- Building muscular and stronger bones.
In females, major testosterone produce by the ovary is converted into the female sex hormone Oestradiol. Oestradiol is the strongest type of estrogen that functions to mature and maintain the female reproductive system.
Imbalance in testosterone levels may lead to a physical and psychological problem like low sex drive, general fatigue, erectile dysfunction, depression, or may lead to osteoporosis. To maintain the level of Testosterone, here some 10 foods that may help you!
10 foods that boost testosterone
Foods have the power to affect our body in any aspect like regulating and declining blood pressure, insulin production, hormone levels like testosterone, and to energize and refresh the mind and body.
Honey is a sweet, viscous food produced from the sugar secretion of plants and contains boron and nitric oxide, which helps to promote the testosterone levels of the body. Boron helps build strong bone, muscles and increases testosterone level, and nitric oxide opens the blood vessel and creates an erection of the penis. Means 4 teaspoons of honey a day can increase nitric oxide up to 50% in your body.
2. Cruciferous Vegetable
Cruciferous vegetables like cabbage, cauliflower, Brussels, kale, collards, and broccoli, are high in indole-3 carbinol, increasing testosterone in the body by lowering the estrogen level. Indole-3 carbinol also prevents cancers like breast cancer, colon cancer, and others.
Eggs have been taken badly in the past for being high in cholesterol. Still, eggs are the complete source of protein, vitamin D, cholesterol, saturated fatty acids, and omega-3 fatty acids, and combining these nutrients has a boosting effect on testosterone production. Except you have high cholesterol, you can eat 1-3 eggs for breakfast every day.
4. Brazil Nuts
Brazil nuts are the best source of selenium and contain a little zinc and natural cholesterol ratio, which is converted into testosterone in testes. And these nutrients are jam-packed antioxidants in nature.
Tuna is a great reservoir of vitamin D, rich in protein, and has low calories, good for heart health. Tuna fish is an excellent and natural way to elevate testosterone levels up to 90%, as vitamin D supports testosterone production. Means single tuna a day is enough to moderate a testosterone level.
If you are not a fan of tuna, other great vitamin D sources present, such as salmon, cod, tilapia, or many others.
Garlic is your ally in the kitchen! And it contains allicin, which can reduce the stress hormone cortisol naturally. At the same time, stress is one of the contributing factors which concerns a decline in testosterone levels. When stress hormone declines, testosterone production functions as normal. Garlic also supports making more and better sperm.
Pomegranates are one of the ideal citrus fruits for staying healthy and improving testosterone levels easily by lowering the stress hormone cortisol level. Plus, pomegranates are antioxidants, improve the circulatory system, and enhance testosterone levels by 24% and improve mood when a person constantly consumes 2 weeks.
Oysters are the main reason why these mollusks are appreciated for being famous for fertility.
Oysters are an ideal source of zinc and protein. One-eight-ounce oysters can provide you a daily requirement of zinc. During puberty, zinc is necessary for male development and helps to keep testosterone hormone levels. If you have a zinc deficiency, then add oysters to your meal to raise testosterone hormones.
In the past few years, more consumption of beef is considered a serious health risk problem. However, the right cuts of lean, red meat can boost the testosterone level in men. Ground beef and chuck roast are the great founts of zinc, while the beef liver is an ideal vitamin D reservoir.
Banana is considered a superfood, powerhouse, and energy-boosting fruit that offers an impressive combination of important vitamins and minerals like vitamin C, vitamin B6, magnesium, and potassium. Banana is the natural way to boost testosterone levels, improve the immune system, and aid your digestion. Magnesium in bananas plays a vital role in the production of testosterone.
Q. How testosterone hormone regulates?
The hypothalamus and pituitary gland are responsible for regulating and controlling testosterone levels in the blood. The hypothalamus releases the gonadotropin-releasing hormone, which stimulates the pituitary gland to produce the luteinizing hormone in the bloodstream and travels to gonads, and stimulates the secretion of testosterone.
As testosterone level increases in the blood, it triggers the hypothalamus through the feedback system to suppress the gonadotropin-releasing hormone production.
Q. What are the symptoms and causes, if a person has too much testosterone?
In men, it is unlikely to develop any disorder in which they produce too much testosterone and often find it difficult to spot it. But in a young child with high testosterone levels, it may lead to precocious puberty and ends in infertility in both sexes.
In women, increased blood testosterone level may also be a symptom of polycystic ovary syndrome and other symptoms include;
- increased acne,
- unwanted body and facial hairs called hirsutism,
- blading from the front hairline,
- increased and bulky muscles,
- harness of voice.
Other conditions that are caused by high testosterone levels include; androgen resistance, congenital adrenal hyperplasia, and ovarian cancer.
Q. What happens if a person has a low level of testosterone in blood?
- If the insufficiency of testosterone occurs in fetal development then characteristics of the male may not develop completely.
- If deficiency of T- hormone occurs in puberty then the body may grow slow and child reduces the development of pubic hair, growth of penis or testes, and their extremities may continue to grow out of the proportion as compared to rest of the body.
- If insufficiency of T-hormone occurs in adult males, then a reduction in muscle built, loss of body hairs and wrinkled appearance of the skin happens.
Other symptoms include;
- Mood disturbance,
- increased body fat
- Loss of muscles
- Inadequate erection
- Poor sexual performance
- Difficulty while working
- Memory loss
- Sleep difficulty
According to the American Society of Reproductive Medicine, if women have a deficiency of testosterone could result in decreased interest in sex because T-hormone raises the blood flow and lubricate the vagina. Women’s body too loses elasticity and becoming like doughy and also develop osteoporosis.
Q. Other than diet, how do we balance our testosterone level in the bloodstream?
Regular exercise, sleep well, low stress, and acupuncture may help you to maintain T-level naturally.
But excessive exercise may also decrease the testosterone level.
Q. What type of foods that may reduce the production of testosterone hormone?
Some foods can interfere with the hormone regulating system and reduce the production of T-hormone, foods are;
- Soy products like tofu, edamame, and soy protein isolates contain phytoestrogens and increase the estrogen level in the blood.
- Dairy products may contain synthetic or natural hormones, which may also increase the estrogen level and decrease T-hormone level. As animal feed also contains soy.
- Alcohol in high quantities may also imbalance the testosterone levels.
- Mints contain menthol, which reduces the effect of T-hormone.
- Sweetbread, pastries, and desserts regularly can decrease the total testosterone level in an individual.
Must know points
The food listed above can helps the individual to increase testosterone levels, but remember moderation is the key! too excessive, and too insufficient use of food may be altered the effect or the function of testosterone hormone.
A student of Surgical Technology from Dow University of Health Sciences. She brings her expertise on surgical procedures, knowledge on Human Anatomy and Modern Day Surgeries to help students understand and learn easier ways and help patients understand hospital procedures before their surgeries.