Testosterone levels fall with age, but other factors, including certain drugs, high body fat levels, and certain health disorders, can also cause low testosterone. Maintaining ideal testosterone levels requires a healthy lifestyle, including food—some foods are considered a testosterone booster. Diets heavy in ultra-processed foods and low in nutrient-dense foods have been shown in several studies to lower testosterone levels. Follow the advice of a medical expert if your testosterone levels are low. It would help if you also tried eating a diet rich in essential nutrients for maintaining healthy testosterone levels. However, just a little study has been done on the effects of specific diets on testosterone levels. This article discusses three foods high in nutrients that may aid in maintaining healthy testosterone levels.

Green Leafy Vegetables

Green leafy vegetables are high in micronutrients, such as magnesium, which is necessary for maintaining normal testosterone levels, especially in older men. Because magnesium decreases oxidative stress, it is hypothesized that it promotes testosterone bioactivity in the body.

An imbalance between antioxidant defenses and free radicals in the body causes oxidative stress. Because oxidative stress and inflammation can lower testosterone levels, eating more magnesium-rich foods like spinach, kale, and collard greens can help.

Cocoa Products

Magnesium and flavonoid antioxidants are crucial for testosterone and are abundant in cocoa products such as cocoa powder and cacao nibs. Flavonoids are plant-based chemicals with potent antioxidant and anti-inflammatory properties.

Certain flavonoids, such as quercetin and apigenin found in cocoa, have been shown in studies to generate testosterone by Leydig cells in the testicles. When shopping for cocoa products, look for those with no added sugar or only a minimal quantity of added sugar. Consider the health benefits of cocoa powder, cacao nibs, or low-sugar dark chocolate.

Avocados

Avocados are high in healthful fat, which is essential for hormonal balance. Avocados also contain magnesium and boron, two minerals that have been linked to increased testosterone levels in studies. Boron is a trace mineral that appears to affect testosterone metabolism and may defend against testosterone breakdown in the body.

Though some research suggests that supplementing with high quantities of boron can help enhance testosterone in some people, the findings are equivocal. To fully comprehend how boron supplements affect testosterone, more research is required. While taking boron pills to raise testosterone is not recommended, including dietary sources of this mineral, such as avocados, may help maintain healthy testosterone levels.

Diet and lifestyle choices have an impact on hormonal health and testosterone levels. Including meals high in nutrients like vitamin D, magnesium, zinc, and flavonoid antioxidants, which are vital for maintaining healthy testosterone levels, may support hormonal health. However, if you have low testosterone or feel that you may be suffering signs of low testosterone, you should get medical guidance on the appropriate testing and therapy.