4 zinc-rich foods that help increase natural testosterone production

Testosterone is important for men because it affects muscle mass, bone density, sex drive, and overall energy. One of the important nutrients that helps the body make testosterone is the mineral zinc.

Zinc deficiency will cause low testosterone levels and poor health in men. Therefore, supplementing zinc-rich foods combined with improving lifestyle will help maintain this hormone naturally, according to the health website Healthline (USA).

Lean beef and liver are quality animal sources of zinc for the body.

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Zinc-rich foods that men should include in their weekly diet include:

Oysters

Oysters are one of the most concentrated sources of zinc in foods. 100 grams of oysters contain 35-90 mg of zinc depending on the type and preparation. Meanwhile, the zinc requirement of adult men is about 11 mg, for athletes it is 15-25 mg.

One thing to note is that it should be combined with a balanced diet, taking zinc from many food sources, limiting dependence on oysters.

Pumpkin seeds

Pumpkin seeds are a good plant-based source of zinc. 100 grams of pumpkin seeds contain about 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 in oysters. However, they are still essential for a varied diet.

Cashew

Cashews are also considered a good source of zinc, magnesium and good quality fats. These are all nutrients that are essential for the production of testosterone in the male body.

Specifically, zinc participates in testosterone synthesis. Magnesium helps improve sleep quality and balance hormones. These are all factors that also affect testosterone. When eating cashews, choose the unsalted type. Eat a small handful every day, equivalent to about 20-30 grams.

Beef

Beef is a highly absorbable source of animal zinc. 100 grams of beef contains about 4.8 mg of zinc. People who want to supplement zinc from beef should prioritize eating lean meat and liver.

The reason is that the liver contains a lot of zinc and other micronutrients such as iron and vitamin A. They help hormones function better. Lean meat helps reduce the amount of fat in the diet.

Another valuable ingredient to consider is protein. Protein in beef provides essential amino acids for hormones and muscles. Beef should be eaten 1-2 times a week, with the amount of meat being 120-150 grams/time, according to Healthline.

Source: https://thanhnien.vn/4-thuc-pham-giau-kem-giup-tang-sinh-testosterone-tu-nhien-185251115184852196.htm