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Nature provides us with an abundance of healthy foods that are essential for living a healthy and happy life. But over time, and as we get older, consuming nutrient-dense foods becomes even more important. Finding foods that provide you with an array of nutrients and foods that can boost your testosterone is, therefore, vital for your well-being.
Foods nourish our bodies and fuel us to go about our daily tasks, provide for our families, and enjoy life. But not all foods are the same, especially when it comes to the high prevalence of processed meals and refined sugars today. And in a sea of advertisements, it’s hard to navigate and find the foods that truly help you recharge.
Over time, your body will become more fragile, with its needs beginning to shift. Maintaining a healthy diet and normal testosterone levels may thus become more challenging — but when you know the landscape you’re much better equipped to navigate and stay healthy.
Foods that Can Increase Your Testosterone & Help You as You Age
Eating a healthy and well-balanced diet is not as daunting of a task as it may seem. You just need to understand some of the food categories that play a role in maintaining your health. Lucky for you, many of the foods that boost testosterone levels can also provide you with nutrients that are critical for your growing age.
Two birds with one stone — who wouldn’t like that, right? So let’s dive into some of the food groups you should be eating more of to increase your testosterone and stay healthy.
(1) Antioxidants
An array of antioxidants can be obtained from healthy food sources and can prevent cell damage that could else be caused by so-called free radicals — which can worsen your risk for various diseases and inflammation in your body.
Research suggests that antioxidants can potentially boost certain immune responses, which could help prevent diseases as you get older.
Some good sources of antioxidants include green tea, honey, and blueberries. Honey, in particular, has also been linked to testosterone as it’s considered a great food to increase serum testosterone levels — by boosting the production and viability of the Leydig cells in the testes.
(2) Nuts
Did you know that some of the healthiest and longest-living people on the planet eat a couple of handfuls of nuts every single day? Nuts provide tremendous health benefits, with some even making for great testosterone-boosting food sources.
Nuts contain plant-based protein and lots of fiber and can supply you with healthy fats, vitamins, and minerals. Research identified countless health benefits for individuals consuming nuts consistently, including better cognition in old age and improved telomere length — which is indicative of a lower biological age.
Another study conducted on 5,582 individuals supported the finding that nuts and seeds improve telomere length and add valuable years to your life.
In addition, almonds and walnuts are also foods that can increase your testosterone with a study suggesting that almond-supplemented diets may help testosterone levels affected by diabetes.
The consumption of walnuts has further been found to lower cholesterol levels and increase testosterone — potentially due to the polyunsaturated fatty acids found in walnuts.
(3) Cruciferous Vegetables
Cruciferous vegetables are part of the Brassicaceae family and include broccoli, cabbage, cauliflower, turnip, and Brussels sprouts among others. Research suggests that a high and regular intake of cruciferous vegetables may offer protection against certain types of cancer — which is particularly important as we get older and the risk of cancer increases.
They’re also rich in fiber, which supports gut health and can stabilize your blood sugar, simultaneously reducing your risk of developing diabetes — which is also a precursor for low testosterone. A study also found that the consumption of cruciferous veggies can lower aortic calcification, which is a type of cardiovascular disease.
Broccoli and kale are some of the foods you should eat consistently to boost your testosterone levels. They’re known to be rich in magnesium and are incredibly nutrient-dense. Research also found a clear link between the intake of broccoli and improved serum testosterone levels.
(4) Leafy Green Vegetables
Leafy vegetables include spinach, lettuce, arugula, and chard. They’re an excellent source of fiber and contain countless minerals and vitamins. Leafy greens are considered particularly important because of their anti-cancer properties and their ability to reduce your risk of cardiovascular disease and osteoporosis.
Leafy veggies are also rich in magnesium and folate and are some of the best foods to eat if you want to increase your testosterone. Eating more greens has also been linked to lower risks of type II diabetes — with diabetes going hand-in-hand with testosterone deficiency.
(5) Fatty Fish
Tuna, salmon, anchovy, and sardines are only a few examples of fatty fish and make for a great source of omega-3 fatty acids. These acids don’t just help boost collagen in your skin but can improve changes in your memory that occur with natural aging.
Fatty fish can further reduce the risk of heart disease and improve arthritis. Salmon, specifically has been found to lower the decline of your cognitive function as you get older.
Both omega-3 polyunsaturated fatty acids and vitamin D found in fatty fish can boost the production of testosterone in your body. Research has also shown that DHA-enriched fish oil supplementation (docosahexaenoic acid) can improve your total testosterone levels.
Oily fish is thus able to provide you with an array of health benefits and should be added to your list of foods that increase testosterone.
Combine Healthy Aging with Testosterone-Boosting Foods
We all want to live and enjoy our lives — especially after a lifetime of working and raising our kids. The good news is that achieving that goal is only in parts tied to your genetic makeup. Eating foods that increase testosterone and support overall health will take you closer to your goal.
After all, your diet and lifestyle are the predominant factors that will impact your quality of life as you get older. Understanding what we’re putting into our bodies and how much we’re consuming is, therefore, a critical component of healthy living.
You decide how far you take your health — one food choice at a time.
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