Nature and chemistry are one and the same.
But when we talk about human nature and its benefits, chemistry often plays a role of a notorious enemy towards the originals.
And it`s completely dependent on our kind`s curiosity.
Although some of the artificially-made drugs helped stop many deadly diseases, it did simultaneously break the balance between good and bad in our life systems.
Talking about systems, the complexity of a human body did not decrease its ability to be very fragile, especially in the era of artificial intelligence and “speed of light” lifestyle.
When it comes to our basic building blocks, our hormones play one of the most crucial roles in obtaining that perfect health equilibrium.
And it`s not always that we can uphold that perfect leveling. Even the biggest Pro`s fail to maintain that fit door.
How It’s Made, How It Works
Food is our body`s fuel. And if it`s of bad quality, as anything, that`s never good news.
With today`s media kingdom governance, you cannot only discover and get inspired by many different types of meals…
…but you can also fall into the black hole of mess, popularly called “junk food” intoxication.
Before we dive into the top key nutrients for your fit mind and body, pinning down the low Testosterone issues, in both women and men, there’s one thing…
…a mantra that you can install in your mind, that will keep you from stirring away and it goes like this: “never take anything too excessively”.
What differs this article from the rest is that, instead of focusing on types of food, we are switching our angle of view onto the already mentioned key chemicals, nutrients.
That will help you more than greatly in restoring that Testosterone dip.
In this lavish, material world, there are just too many of heavily commercialized companies that offer seemingly “wonderful results”…
…with the out of breath inspiring ads, where “perfect” exceeds all boundaries abnormally.
And in most cases, the products are a simple waste of money and your precious time. Even the organic labels can`t be trusted.
It takes some more researching to complete that perfect picture. When you do get the certain knowledge and security here’s what you need to stick to:
- Boiling (most of your daily percentage intake must come from properly cooked meals)
- Fresh, unprocessed greens and veggies
- Fruits, especially citrus ones (since we`re focusing on specific problem here)
- Lots of virgin oils
- All types of proteins, smartly consume-ordered
- Any type of immune system boosting home-made fixtures (an example will be added at the end of the article)
- Properly executed long-programmed exercise routine
And now, it’s finally time to unravel the most valuable substances for boosting that T levels up! Here we go!
Essential Fabrics For T-Replenishment
Testosterone is one hormone you don`t want to take in slightly.
It is much more produced by the male body, but is as much crucial for the women`s survival as well.
It`s obtained from cholesterol and in men, it stimulates the creation of sperm, helps build mass,
In women, Testosterone is produced by ovaries and a tiny portion comes from adrenal glands.
It also serves the same on body mass, defining bones and muscles. In both sexes,
In both sexes, Testosterone gives that feeling of overall well-being and keeps the body`s energy in lock.
But it’s crucial role is reflected in the shaping of our libido.
What triggers this?
A stimulate called stress.
Yes, whether it`s emotional triggering from an environmentally-stressed job, personal drama or by pleasure called physical practice, again that unique mantra calls for a re-enact.
Simply “too much stress” eats us up. When a stopwatch becomes way to fast for you, take that mindfulness into action and rich up on these “essential super-pills”:
Zinc, The King Of Test Boosting Minerals
This “super-booster” is one of the leading minerals to help you with Testosterone depletion.
You need it for immune system maintenance, for cell division, breaking down other nutrients and to aid some enzymes that build proteins.
Its deficiency leads to low Testosterone levels.
And maybe your current problem solution starts here. If that seems to be the issue, that`s great news, you can already be cured.
Why Zinc wears of off our body? Because we can`t store it, that`s why it is needed to be absorbed by the daily intake.
For men, recommended daily amount, in the adults over the age of 19 is 11 milligrams, with a maximum of 40 milligrams per day.
Foods and supplements can both help, unless you are supplementing on an already good Zinc diet, then, you may be getting reverse effects, so be careful here.
Which foods are heavy on Zinc? Here`s the rich list:
- Oysters (maybe not available everywhere, but these little babies are full of it and apply for best Zinc resources); in 100 grams you get 78,6 mg of Zinc. Lower Zinc effect induces the decrease of the amount of androgen binding sites that lead to freeing Testosterone into the bloodstream; other similar seafoods include Crab (43%) and Lobster (41%)
- Beef (Zinc in 100g = 12,3mg); Lamb is also a good, rich source.
- Pumpkin Seeds (10,3mg per 100g)
- Raw Cacao products/powder (also one of the richest in various minerals, including Zinc); full of antioxidants, raw cacao helps boost your T levels like no other nutrient; (6,8mg per 100g dose)
- Cashews (5,6 mg per 100g)
- Pork And Chicken (5mg per 100g for Pork, about 2,5mg for Chicken)
- Beans (1,5 mg per 100 grams)
- Mushrooms (0,9 mg per 100g)
- Spinach (0,8mg per 100g)
Magnesium, The Super Complete Nutrient
Key nutrient for muscle growth, Magnesium has a vast majority of features for our body`s healthy performance.
It maintains fluid balance, nourishes cells with basic energy fuel (the famous ATP), activates creatine, produces better sleep and increases the amount of free testosterone.
Hence the muscle growth. And not to mention, protein synthesis, nerve function and the release of neurotransmitters, then regulation of blood sugar and blood pressure.
The closest element to Zinc for a quality boost of T levels is Magnesium.
The body loses Magnesium via sweating, so most of us need this supplement like no other for proper function.
There`s a study that confirms that a roughly one gram of Mg was just enough to raise free Testosterone levels by 24% with an intense workout routine.
The rich list looks something like this:
- Raw Spinach (79mg per 100g; cooked – 157mg per 180g)
- Squash And Pumpkin Seeds (534mg per 100g; cooked – 150mg per 30g)
- Beans And Lentils (86mg per 100g; cooked – 148mg per 172g)
- Dark Chocolate (327 mg per 100g; one square – 95mg per 29g; one cup grated – 432mg per 132g)
- Mackerel Fish (97mg per 100g; one fillet – 82mg per 85g)
- Brown Rice (44mg per 100g; cooked – 86mg per 195g)
- Avocado (29mg per 100g; 1 avocado – 58mg per 201g)
- Non-fat Yogurt (19mg per 100g; 1 cup – 47mg per 245g)
- Bananas (27mg per 100g; 1 banana – 32mg per 118g)
- Figs (68mg per 100g; 1 fig – 5mg per 8g)
Vitamin C, The Healthiest Vitamin
This rich antioxidant is an essential nutrient that helps in repairing tissue and is considered as one of the most needed nutrient for our health.
What and how can it benefit you T-lowers?
Well, a bunch of stuff actually.
First, it can regenerate damaged Testosterone molecules up to even 58%.
Then, in another study, Vit C managed to increase sperm volume and quality in men.
The best thing about Vitamin C is that he puts Cortisol levels down, which is the exact thing we need so bad to handle this current health problem.
And maybe it`s even more helpful to lower the Cortisol first before you jump into the boosting of Testosterone. So C-up guys!
The rich list:
- Oranges (1 orange – 82mg)
- Red Peppers (1/2 cup – 95mg)
- Kale (1 cup – 80mg)
- Brussels Sprouts (1/2 cup cooked – 48mg)
- Broccoli (1/2 cup cooked – 51mg)
- Strawberries (1/2 cup – 42mg)
- Grapefruit (1/2 cup – 43mg)
- Guava (1 piece – 125mg)
- Kiwi (1 piece – 64mg)
- Green Peppers (1/2 cup – 60mg)
Vitamin B6, Turns Cholesterol into Testosterone
The brother in arms to Magnesium, B6 aids in Zinc absorption and converting free cholesterol to Testosterone.
Many bodybuilders take a favorized supplement add called “ZMA”, a combination of these three crucial vitamins, Zinc, Magnesium and Vitamin B6.
But if you are low on a budget, a well planed diet could do just fine too.
Back to B6, here is the list of foods that peak in this great resort:
- Sunflower Seeds (1,35mg per 100g)
- Pistachio Nuts (1,12mg per 100g)
- Tuna (1,04mg per 100g)
- Turkey (0.81g per 100g)
- Lean Pork (0,79mg per 100g)
- Prunes (0,75mg per 100g)
- Lean Beef (0,68mg per 100g)
- Bananas (0,37mg per 100g)
- Avocados (0,29g per 100g)
- Spinach (0,24mg per 100g)
Selenium, Too Much is Bad, Too Little Is Even Worse
As his previous partners, Selenium helps us in creation of some essential enzymes.
And enzyme that makes Testosterone and thyroid hormone fall inside this group.
Second role is antioxidant one.
So, another super important supplement to pay close attention to here.
But this tricky substance is a double-sided sword, and should be taken with extreme care…
…Because if you overdose, you can seriously damage your DNA, thus risk of exposing your body to cancer. Your adult upper limit should be 400mcg.
Here`s the rich list:
- Brazil Nuts (6-8 nuts-544mcg)
- Yellowfin Tuna (92mcg per 85g)
- Halibut (cooked – 47mcg per 85g)
- Canned Sardines (45mcg per 85g)
- Beef (33mcg per 85g)
- Turkey (31mcg per 85g)
- Beef Liver (28mcg per 85g)
- Chicken (22mcg per 85g)
- Egg (1 egg – 15mcg)
- Spinach (1cup – 11mcg)
Vitamins A And D, More Important Than They Seem
These two should be your last stop in replenishing your T stores.
Vitamin D can be easily used by our bodies when exposed to Sun, but as too much sunshine could do more bad to your skin, too many doctors prescribe Vitamin D supplementation.
Vit D helps in bone vitality, and gives the body a hand in Calcium and Magnesium absorption.
In recent studies it is shown that this powerful D regulates cell growth and immune system, simultaneously keeping the neuromuscular and cardiovascular order.
Vitamin D rich list looks like this:
- Cod Liver Oil (10,000 IU per 100g)
- Mushrooms (1136UI per 100g)
- Trout (cooked – 760 IU per 100g)
- Fish Eggs/Caviar (484 IU per 100g)
- Whole Grain Cereals (332 IU per 100g)
- Tofu (154 IU per 100g)
- Dairies (108 IU per 100g)
- Pork (92 IU per 100g)
- Hard Boiled Eggs (99 IU per 100g)
- Soy Yogurt (52 IU per 100g)
Note: IU stands for an International Unit used to measure fat-soluble vitamins (Vitamin A, D and E)
As for Vitamin A, it is a pure multi-tasking machine.
It increases Testosterone as well as every possible growth factor ( IGF binding protein 4, androgen-binding protein, growth factor beta responsible for cell growth and suppression of cancer and steroidogenic acute regulatory protein responsible for transporting cholesterol into the mitochondria for its conversion to steroids).
Now, less with that science facts, I think you get the pretty picture here.
(Vitamin A) Here’s the last rich list for your Testosterone build up:
- Beef Liver (14, 363 IU per 85g)
- Carrots (1 cup – 21, 384 IU)
- Sweet Potato (one piece – 18, 443 IU)
- Kale (1 cup – 6, 693 IU)
- Spinach (1 cup – 2, 813 IU)
- Apricots ( 1 fruit – 674 IU)
- Broccoli (1 cup – 567 IU)
- Butter (1 tbsp – 355 IU)
- Eggs (1 egg – 302 IU)
- Winter Squash (1 cup – 514 IU)
Vitamin E, The Greatest Antioxidant
The last, but not least, Vitamin E with its antioxidant manners, protects polyunsaturated fatty acids and lipoproteins.
Daily RDA points to 15mg for adults over 14 and pregnant women (all age), for breastfeeding women (all age) 19mg.
For adults over 18 (pregnant women, breastfeeding, any age), maximum daily dose is 1000mg of E (or 1500 IU).
The rich list is as follows:
- Almonds (7,3mg per 28g)
- Spinach (6,9mg per 1 bunch)
- Sweet Potato (4,2mg per 1 tbsp)
- Avocado (2,7mg per piece)
- Wheat Germ (4,5mg per 28g)
- Sunflower Seeds (4,2mg per 2 tbsp)
- Palm Oil (2,2mg per 1tbsp)
- Butternut Squash (2mg per one cup)
- Trout (2mg per 85g)
- Olive Oil (2mg per one tbps)
Last Tip, Curcuma Shake!
Since everything comes down to only two things, stress as a main trigger and immune system as main shield, one more recipe left to explore…
…tipped at the beginning of this reading, and that is the simplest, most affordable home-made fixture to boost that testosterone of yours.
It`s a blend of very powerful plant called Curcuma or Turmeric and a good quality honey.
It goes like this:
- you mix 6 teaspoons of Curcuma and 6 teaspoons of Honey together.
- You take one teaspoon of that mixture and mix it in the glass of water.
Take one glass daily and watch the results evolve.
Of course as with anything, it takes time to build up , so be very patient.
After all, we only need and therefore want the best possible solutions for ourselves, so why not be tranquil about it.
Happy workouts everyone!