By Danielle Best, registered dietitian.
Testosterone is the primary sex hormone in men, but is also essential in women. Testosterone production occurs in the testicles in men, affecting muscle development, libido, and sperm production. In women, it is produced in the adrenal glands and ovaries and affects bone strength, ovarian function and libido.
Low testosterone levels can cause memory problems, decreased energy levels, bone density, muscle mass, reduced libido, depression and more.
So, what can you do to maintain testosterone levels?
One of the best ways to raise testosterone levels is to exercise daily. Studies demonstrate that people who exercised regularly (especially strength training) had higher testosterone levels.
Nutrition also affects testosterone levels. Specific vitamins and minerals, mainly C, D, E and zinc, allow the body to maintain high testosterone levels.
Vitamin C can be obtained from eating various fruits and vegetables like citrus, melon, tomatoes, peppers, cabbage, broccoli, peas, kiwi, papaya, cherries and more.
Vitamin E is found in nuts, almonds, seeds, oily fish, eggs, butter, beet leaves, spinach and more.
Although exposure to the sun helps produce vitamin D, in most cases, it is not enough. Therefore, consuming foods high in vitamin D, such as eggs, fish, mushrooms and dairy products is recommended.
Zinc is found in oysters, wheat germ, red meat, sesame seeds, peanuts, wheat bran, cocoa powder, pistachios, quinoa and more.
In addition, other lifestyle changes, such as getting adequate sleep and stress management, may improve and balance the levels of hormones, including testosterone.
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