Testosterone is a hormone linked to male virility, is during the growth of the male when this hormone is at its peak, is what enhances hair growth, changes the tone of his voice and leads to sexual maturity also it is also in this period that he has the maximum strength.
For your muscle mass to grow your testosterone levels must be at their optimal limits and these are some tips that can help you achieve it testosterone boosters.
Avoid stress
Stress produces cortisol and according to studies this causes the enzymes in the testes to be overloaded, preventing them from producing the correct amount of testosterone. There are a thousand ways to combat stress, but nothing works better than changing the way you see things by adopting a positive attitude towards life.
Consume 1000 to 1500mg of vitamin C per day
Vitamin C is associated with the decrease of your stress levels and, therefore, of cortisol that is related to the loss of testosterone, on the other hand, when your consumption of vitamin C increases decreases an enzyme called aromatase that is responsible for converting your testosterone in estrogen.
Increase your zinc consumption
This is the most important mineral for the production of testosterone since when you do not consume the correct amount you can see a decrease in the levels of this hormone between 65 and 90%. Zinc converts estrogen to testosterone and improves sperm production also making the sperm count the highest.
To maintain optimal levels, be sure to consume between 15 and 25 mg of zinc daily in a good supplement or consume foods rich in this mineral such as oysters, nuts, seeds, liver and poultry.
Eat more healthy fats
Fats of vegetable origin and fatty acids such as Omega 3 increases testosterone levels, you should have a diet rich in fatty fish, olive oil, avocado and peanut butter. This does not mean that you should only consume fats, just make sure that between 20 and 30% of your daily calories are from sources of healthy fats.
Eliminates excess estrogen
Estrogen makes you weaker and favors overweight so you should try to eliminate it to acceptable levels. This increases your consumption of cruciferous vegetables such as cauliflower, broccoli and cabbage that are the source of a chemical known as diindolylmethane that removes excess estrogen.
Fiber also eliminates toxins naturally from your body, the same ones that could cause your problems with estrogen, for these foods such as carrots, nuts and beans are the most recommended.
Advantages of having high levels of testosterone
- Improves performance against physical activity.
- The bones are strengthened.
- Improve sexual relations.
- You have more resistance and strength.
- The blood vessels are uncovered.
- Favors the good mood of the person.
- You manage to pay better attention to the events or tasks of your life.
- You have more energy, desire to move and exercise.