Posted by Nicole on November 4
As you age, testosterone production can fall. As it does, you may notice changes in how you look and feel. These might include lower libido, difficulty putting on muscle mass, and thinning hair or bald patches.
Thankfully, you can make some simple dietary adjustments to promote healthy levels of testosterone.
You can also eat foods which help to reduce excess levels of estrogen to achieve a better hormonal balance overall. Let’s go over some additions to your diet worth considering.
1. Fatty Fish
Research shows that getting more vitamin D could help give testosterone levels a boost. So, foods that are high in vitamin D may be beneficial for male health.
One way that you can increase vitamin D intake, and in so doing, give testosterone a boost, is to eat more fatty fish.
Some ideal options include tuna, salmon and mackerel.
The yolks of eggs are high in vitamin D, making them another good choice for a healthy male diet.
Plus, eggs do have significant cholesterol content. Harvard Medical School says, “Cholesterol also is needed to make vitamin D, hormones (including testosterone and estrogen), and fat-dissolving bile acids.”
Another particularly good food to include in your diet for male health is mushrooms.
According to the Mushroom Council, “Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified food sources … All mushrooms contain some vitamin D1, but mushrooms have the unique ability to increase vitamin D amounts due to UV-light or sunlight exposure.”
Mushrooms high in vitamin D include white, brown, crimini and portabella when exposed to UV light during the growing process. Maitake raw mushrooms are also high in vitamin D even without this exposure.
That isn’t the only reason to favor mushrooms, either. By blocking the aromatase enzyme, crimini, portabella and other mushrooms can help to prevent androgen from being converted into estrogen.
In the meat department, consider eating more beef, particularly liver.
Beef provides you with vitamin D, well also increasing your intake of zinc.
Research shows that getting more zinc may help to support healthy levels of testosterone.
5. Cruciferous Vegetables
Even though the only source of vitamin D in the produce section is mushrooms, that doesn’t mean that there is nothing else in the produce aisle to help balance male hormones.
In fact, you might want to consider eating more cruciferous vegetables. They contain a compound called “diindolylmethane.”
It is an oversimplification to say that this compound “blocks” estrogen, but it does appear to alter estrogen metabolism in a manner that might be beneficial in those who appear to have estrogen-related issues.
Examples of cruciferous vegetables you can eat include broccoli, cabbage, cauliflower, Brussels sprouts, kale, collard greens, and other related veggies.
Maintain a Consistent Diet for Long-Term Results
You will have the best outcome with this diet for male health if you eat these foods regularly over an extended period of time.
So, be consistent and stick with it. Pair it with a healthy lifestyle that includes plenty of exercise and rest. You can also consider taking a supplement for male health that includes ingredients like zinc, tongkat ali, maca root and ginseng.