3 types of fat that help increase testosterone naturally

Not all fats are bad. For men, some healthy fats are essential for the synthesis of the male hormone testosterone.

To support natural testosterone increases, men should eat moderate amounts of the following healthy fats:

Olive oil

Monounsaturated fats (MUFAs) are not only good for the heart but also create a favorable environment for the body to create hormones in a healthy way. In this group of fats, olive oil is one of the most famous, according to Men's Health magazine (Australia).

Scientists believe that MUFAs help keep Leydig cell membranes healthy. Leydig cells are cells located in the testicles, whose main job is to produce the male hormone testosterone.

Eggs contain cholesterol, a nutrient that is the main ingredient in the production of testosterone.

PHOTO: AI

This helps hormone-producing enzymes function better and reduces oxidative stress that hinders testosterone production. In addition to extra virgin olive oil, other MUFA-rich foods include avocados, cashews, and almonds.

Experts recommend that men replace harmful fats such as cream and butter with MUFA. Do not eat indiscriminately because eating too much can easily cause weight gain.

Omega-3

Omega-3s play a variety of roles in reproductive and endocrine health. Animal and human studies have shown that omega-3s can support Leydig cell function, reduce inflammation in the body, improve blood flow, and improve signals that control testosterone production.

Several studies in overweight and obese men showed that supplementing with omega-3-rich fish oil for 12 weeks increased total testosterone levels compared to baseline.

Experts recommend that men eat two portions of fatty fish per week or take standardized fish oil supplements as recommended by medical experts. However, the best way to get omega-3 is from salmon, mackerel, sardines or tuna. When taking supplements, avoid taking too much without medical advice. This is because high doses of omega-3 can affect blood clotting in some cases.

Egg yolk cholesterol

In a study published in the Journal of Strength & Conditioning Research , scientists compared two groups of strength-training men. One group ate three whole eggs, including the yolks and whites, immediately after each workout. The yolks contain cholesterol. The other group ate only the egg whites. After 12 weeks, the results showed that the group that ate both the yolks and whites had increased testosterone levels compared to the group that ate only the whites.

This means that cholesterol is biochemically necessary. However, one thing men need to keep in mind is that they should not try to increase cholesterol by eating indiscriminately. Because cholesterol only plays a part. The rest depends on many factors such as body type, age, metabolic state, physical activity level..., according to Men's Health .

Source: https://thanhnien.vn/3-loai-chat-beo-giup-tang-testosterone-tu-nhien-185251121140409482.htm