)
Discover how to naturally raise your testosterone levels
πππ¬ππ¨π¬πππ«π¨π§π is a hormone that is present in men and women, its production decreasing with age. Its deficit is related to the loss of muscle mass, libido, in addition to affecting mood π.
To have optimal levels of this hormone, we need to acquire essential nutrients for its production, such as π¦ππ π§ππ¬π’π¨, π³π’π§π and ππ’πππ¦π’π§π π, in addition to performing π π£ππ«ππ’ππ’π¨ periodically πββοΈ.
Where can we find these nutrients?
πππ π§ππ¬π’π¨: we can find it in dark green leafy vegetables, such as kale , spinach and broccoli, as well as spirulina , moringa and wheatgrass πΏ. It has been determined that it can play a fundamental role in the synthesis of a greater amount of active testosterone.
ππ’π§π: it is present in pumpkin seeds , legumes and quinoa βοΈ. It has been determined that this mineral is capable of increasing testosterone in athletes and those who are deficient in this nutrient.
ππ’πππ¦π’π§π π: to obtain this nutrient the most important thing is to expose ourselves to the sun for about 10 to 15 minutes a day π. Above all, we need UVB rays to impact our skin and especially the palms of our hands. Likewise, vitamin D3 supplements can increase testosterone levels, especially in the elderly.
ππ£ππ«ππ’ππ’π¨: helps maintain adequate levels of this hormone ποΈββοΈ. People who exercise regularly have been found to have higher levels. Meanwhile, in the elderly, exercise increases testosterone levels, physical fitness and reaction time.
Resistance training, such as weight lifting, is the best type of short- and long-term exercise for increasing testosterone. Likewise, high-intensity interval training (HIIT) has also proven to be very effective.
Will I have less testosterone if I am π―ππ ππ§@?
There is a myth that people who eat a 100% plant-based diet have lower levels of testosterone π±. This is because the scientific studies carried out have not been able to demonstrate that those who do not consume any products of animal origin have a deficiency in this hormone in relation to those who eat a diet with animal derivatives.
Research published in the British Journal of Cancer in 2000, where they analyzed adult men, found that, on the contrary, vegans had on average a πππ₯.