What to eat every day to keep testosterone stable after age 30?

After the age of 30, testosterone levels in men tend to gradually decrease. Many lifestyle factors such as weight gain, lack of sleep, and increased stress can accelerate this process.

To maintain stable testosterone levels after the age of 30, men need to eat more than just enough nutrients. In addition to eating, sleep, exercise and stress management are also very important. However, a proper diet will create a very good foundation for maintaining testosterone, according to the health website Healthline (USA).

To avoid harming health, men need to prioritize eating healthy fats such as salmon, tuna, herring, mackerel...

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Men over 30 should prioritize eating the following food groups:

Prioritize good fats

Fat is an important component in the body's production of the hormone testosterone. A low-fat diet can reduce testosterone levels.

To avoid harming health, men should prioritize eating healthy fats such as salmon, tuna, herring, mackerel, extra virgin olive oil, avocado, almonds or walnuts.

Ensure adequate zinc intake

Minerals and vitamins play an essential role in the synthesis and maintenance of testosterone. Therefore, the body needs to ensure adequate intake of not only zinc but also magnesium and vitamin D.

The reason is that a long-term lack of zinc will reduce testosterone, negatively affecting men's physiological health. Vitamin D has the function of maintaining testosterone levels, while magnesium has the effect of reducing fatigue, indirectly affecting testosterone.

To supplement these nutrients, men should eat shellfish such as oysters, clams, and mussels several times a month. These are foods rich in zinc.

Green vegetables such as spinach, bok choy, jute and kale are rich in magnesium. If you want to increase vitamin D for the body, in addition to sun exposure, people should eat more fish and eggs. Another solution is to use supplements. However, getting these nutrients through natural foods is considered the priority solution.

Dishes rich in quality protein

To maintain stable testosterone levels, men need to ensure their diet is rich in protein. Protein not only helps build muscle but also participates in the process of creating growth hormones and helps increase testosterone. Foods rich in quality protein include eggs, milk, lean meat, mushrooms, beans and whole grains.

In addition to foods that are beneficial to testosterone, men over 30 should also limit alcohol and foods high in sugar and starch. In particular, alcohol in beer and wine will disrupt the body's testosterone production process, according to Healthline .

Source: https://thanhnien.vn/an-gi-moi-ngay-de-giu-testosterol-on-dinh-sau-tuoi-30-185251027195225628.htm