In order to govern sex drive, regulate body mass, and interact with other hormones, the human body generates testosterone in both men and women. Testosterone helps men distribute their fat and produces red blood cells, but beyond the age of 30, it starts to decline at a rate of about 1% year.
An increase in testosterone can have a positive impact on your body composition, energy levels, libido, and quality of sleep, among other things. Adding red meat, eggs, and fish to your diet is the most popular natural strategy to raise your T levels, but what if you're vegan?
But worry not—vegans can also naturally raise their testosterone levels by using the right supplements and diet.
1. Broccoli
An excess of estrogen in the body can impede muscular growth and cause fat to accumulate. Food ingredients found in broccoli can lower estrogen levels.
2. Pumpkin Seeds
Because of their high zinc content, these little fellas support a healthy metabolism and maintain the health of the sex organs. Additionally, they contain tryptophan, an amino acid that aids in the body's production of serotonin, which regulates hormone levels.
3. Avocados
Avocados are rich in vitamin B6, which helps lower cortisol, the stress hormone, and promote test production. They also include healthful fats. Low-density lipoprotein cholesterol, or LDL as it is more well known, is one type of cholesterol that avocado fats help to lower and can potentially interfere with the creation of testosterone.
4. Chia Seeds
They are rich in Omega-3 fatty acids and high in essential fatty acids (EFA). Iron, magnesium, potassium, zinc, and other minerals that promote metabolism can also be found in chia seeds. These nutrients aid in the synthesis of hormones as well.
5. Garlic
Because cortisol actually tears down muscular tissue, garlic suppresses it, which raises testosterone levels.
6. Nuts
Nuts like walnuts and almonds are rich in amino acids like arginine, which promotes better blood flow. Additionally, they include a lot of monounsaturated fats, which raise testosterone levels.
7. Bananas
B vitamins, potassium, and the enzyme bromelain are all found in bananas, and they all help raise T levels.
Let's bust a misconception regarding soy since it does, in fact, contain substances that resemble estrogen and is a popular source of protein for vegans.
It's a popular misperception that consuming too much soy lowers testosterone. However, a meta-analysis came to the conclusion that “measures of bioavailable T concentrations in men are not altered by soy foods or isoflavone supplements.”