Zinc deficiency can lead to low testosterone levels and decreased health in men. Therefore, supplementing with zinc-rich foods combined with lifestyle improvements can help maintain this hormone naturally, according to the health website Healthline (USA).
Beef and beef liver are quality animal sources of zinc for the body.
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Foods rich in zinc that men should include in their weekly diet include:
Oysters
Oysters are one of the most concentrated sources of zinc among foods. 100 grams of oysters contain between 35-90 mg of zinc, depending on the type and preparation method. Meanwhile, the zinc requirement for adult men is approximately 11 mg, and for athletes it is 15-25 mg.
It's important to note that combining this with a balanced diet, getting zinc from various food sources, and limiting reliance on oysters is recommended.
Pumpkin seeds
Pumpkin seeds are an excellent plant-based source of zinc. 100 grams of pumpkin seeds contain approximately 9 mg of zinc. In addition to zinc, pumpkin seeds also provide magnesium, fiber, and healthy fats. Because they are a plant-based source, the zinc in pumpkin seeds may be less readily absorbed than that from oysters. However, they are still essential for a varied diet.
Cashew
Cashews are also considered a good source of zinc, magnesium, and healthy fats. These are all essential nutrients for testosterone production in men.
Specifically, zinc is involved in testosterone synthesis. Magnesium helps improve sleep quality and balance hormones. These are all factors that also affect testosterone. When eating cashews, choose unroasted, unsalted ones. You should eat a small handful each day, equivalent to about 20-30 grams.
Beef
Beef is a highly absorbable source of animal zinc. 100 grams of beef contains approximately 4.8 mg of zinc. Those wishing to supplement their zinc intake from beef should prioritize lean cuts and liver.
The reason is that liver contains a lot of zinc and other micronutrients such as iron and vitamin A. These help hormones function better. The lean part helps reduce the amount of fat in the diet.
Another valuable component worth mentioning is protein. The protein in beef provides essential amino acids for hormones and muscles. According to Healthline, beef should be eaten 1-2 times a week, with a serving size of 120-150 grams.
Source: https://thanhnien.vn/4-thuc-pham-giau-kem-giup-tang-sinh-testosterone-tu-nhien-185251115184852196.htm
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