“40% of men over 45 have hypogonadism”
Testosterone is a sex hormone that affects libido, bone and muscle health, sperm and blood cell production, and fatigue. Testosterone levels drop by 1-2% each year after age 30. The rate of loss is accelerated by taking certain medications, having high body fat levels, or having a disease.
Studies have shown that eating ultra-processed and low-nutrition foods can also lower testosterone levels. Low testosterone levels increase the risk of hypogonadism. In the medical community, it is estimated that about 40% of men over the age of 45 have hypogonadism, which shows symptoms such as decreased libido and genital atrophy.
Nutrients like vitamin D, magnesium, and zinc are very important for maintaining testosterone levels. The American health media ‘Healthline’ pointed out ‘7 foods that help increase testosterone levels’.
1. Oily fish such as sardines and salmon
Fatty fish is rich in nutrients important for hormone health, such as vitamin D, zinc, and omega-3 fatty acids. Fatty foods, such as fried foods, have been linked to decreased testosterone levels in some people. There is also a study (2021) that low-fat foods can lower testosterone levels compared to high-fat foods.
Eating fatty fish is beneficial for overall health, including hormones. These fish are high in zinc, vitamin D and protein, which are essential for maintaining healthy testosterone levels. Men with low vitamin D levels tend to have lower testosterone levels than men with high vitamin D levels. Vitamin D is essential for male reproductive health.
2. Dark green leafy vegetables
Dark green leafy vegetables are good for maintaining testosterone levels in older men. Although very small amounts are required for the growth of microorganisms, such as magnesium, it contains micronutrients essential for growth. Magnesium increases the bioactivity of testosterone by reducing oxidative stress. Oxidative stress and inflammation can reduce testosterone levels. The older we get, the more we need nutrients to fight oxidative stress.
A study of 399 men over the age of 65 found that men with high levels of magnesium in their blood had significantly higher testosterone levels than those who did not. Eating fewer dark leafy green vegetables lowers testosterone levels. Spinach and kale are examples.
3. Cocoa products
Cocoa products such as cocoa powder, cacao nibs, and dark chocolate are rich in magnesium and flavonoids, which are essential for testosterone. Flavonoids are plant compounds that have antioxidant and anti-inflammatory effects.
According to research results, foods containing cocoa flavonoids such as quercetin and apigenin help increase testosterone production in testicular cells called ‘Leydig cells’. These testicular cells are responsible for 95% of male testosterone production. Cocoa products should contain no or little sugar at all.
4. Avocado
Avocados provide hormone-healthy fats. Avocados contain minerals such as magnesium and boron. May help with testosterone levels. Boron has a significant effect on testosterone metabolism in the body and prevents testosterone from breaking down.
5. Eggs
Egg yolks are rich in healthy fats, proteins, selenium, and minerals that act as antioxidants. Selenium helps to make testosterone by activating the expression of certain genes. Eggs are very nutritious. It is a very good food for people without allergies. People with high cholesterol levels should eat one or two egg yolks a day.
6. Strawberry, Cherry, Pomegranate
Strawberries, cherries, and pomegranates are high in antioxidant flavonoids. It keeps testosterone-producing cells intact and helps testosterone production. Studies have shown that pomegranate juice protects against oxidative stress, increases testosterone levels, and protects certain testicular cells from damage. Pomegranate juice also increases salivary testosterone levels in male athletes. Pomegranate and strawberry reduce inflammation caused by obesity.
7. Shellfish
Oysters and clams are excellent sources of zinc, selenium and omega-3 fatty acids. It helps to increase or maintain testosterone levels. A lack of zinc can lead to hypogonadism.