Do you spend hours at the gym but without significant muscle gain? Well, your testosterone levels could be the reason.
A low level of testosterone is detrimental to muscle building. So, you may be working out very hard at the gym, but the results will be dismal. That’s why you need to work on your testosterone levels. Testosterone helps increase lean muscle mass in the body and improves strength and energy. While there are many ways to increase testosterone levels in the body, eating foods that boost the production of testosterone is arguably the best.
When you eat testosterone-boosting food items, the body produces more of the hormone naturally.This eliminates the risk of side effects due to the consumption of supplements and medicines. However, there is no magic formula, and you will have to follow your diet diligently to improve your hormone levels and boost lean muscle mass.
10 Must-Have Healthiest Vegetables For Muscle Growth
By incorporating certain vegetables into your diet, you can easily improve testosterone levels and thus, aid muscle growth. Let’s take a look at some healthiest vegetables that we can easily find in our kitchen and add to our daily diet to enhance muscle growth:
An excellent way to boost testosterone in your body is to add spinach to your daily diet. You may not like it all that much, but even if you are eating like Ronnie Coleman, this leafy vegetable can be your secret to success. Spinach is loaded with magnesium which plays an important role in the production of the male hormone. So, if low testosterone levels are the reason for poor muscle gain, spinach can change it forever.
Members of the cole family – cabbage, broccoli, collards, cauliflower, kale, etc. are a common occurrence in our kitchens. But did you know that they can boost testosterone levels in the body and help build muscle? These vegetables contain a chemical indole-3-carbinol that inhibits the production of excess estrogen. This prevents the conversion of testosterone into estrogen and thus, regulates hormonal levels in men. As such, testosterone levels remain normal if everything else is normal. This is useful for bodybuilding enthusiasts as all efforts come successful.
Including beets in your daily diet can be useful in many ways, working as a testosterone booster being one. Beets are a rich source of boron, a compound that is not only essential for testosterone production but also to enhance the amount of free T present in the blood. Sufficient intake (approximately 10 gm) of boron for a week can significantly increase testosterone levels in the body. So, if you are looking to build lean muscle, beets must be on your grocery list.
Onions may be a common vegetable that we consume almost daily, but they sure can make a difference if you are keen on muscle growth. Onion is a well-known testosterone booster and can work wonders if you suffer from a deficiency of the hormone. Studies have shown that regular consumption of onions improves T levels in the body and are, thus, much favored by bodybuilding enthusiasts. When taken regularly, onions trigger the production of antioxidants that neutralize free radicals in the body and the testes. It also regulates insulin resistance, promotes the production of nitric oxide, and alters the functioning of AMPK. These, along with improved production of luteinizing hormone, play an important role in increased testosterone production.
Ginger works quite similar to onions when it comes to boosting testosterone production and helping muscle building. Ginger contains several antioxidants like gingerols, zingiberene, zingerone, flavonoids, etc. These antioxidants help reduce the oxidative stress in the testes. Ginger also improves LH production that aids in increased production of testosterone. So, if you are looking to build muscle, ginger can be as effective as onions in your daily diet, or you can consume both for better results.
Studies have shown that the consumption of garlic can help boost testosterone levels. Lab rats exhibited significantly higher levels of the T hormone and lower levels of corticosterone when given garlic powder for 28 days. Also, diallyl disulfide present in garlic increases plasma luteinizing hormone that directly regulates testosterone production. Together, these compounds improve T hormone production that, in turn, aid muscle gain.
A deficiency of zinc and Vitamin D can result in reduced production of the male T hormone, which can make muscle building difficult. To eliminate this problem, you can add beans to your regular diet. Kidney beans, white beans, and black beans contain a good amount of both zinc and Vitamin D. As such, they supply the necessary nutrients to the body and trigger the production of testosterone. Availability of free T hormone in the body is highly beneficial for any strength athlete willing to improve muscles. You can use dry or canned beans as available as both are equally beneficial. You can also treat your taste buds with a serving of baked beans.
Turnips and radishes
Radishes and turnips may not be your favorites, but they do help to increase testosterone. This is because both these vegetables reduce estrogen dominance. By doing so, they increase the level of testosterone in the body. This is extremely important for male health and also for those into bodybuilding.
Parsley contains apigenin, a compound that can trigger the biosynthesis of testosterone. Low levels of T hormone caused due to deficiency of StAR protein can inhibit testosterone production. Apigenin aids in steroidogenesis and the expression of StAR protein. This helps ward off the ill effects of low T levels and helps easy muscle growth.
Celery isn’t a savior just for the ill; it can be equally useful to a strength athlete. Celery is a source of androsterone, the steroid hormone, which sends signals to the pituitary gland and the hypothalamus to release more testosterone into the bloodstream.
So, whether you are a strength athlete or a fitness enthusiast, you must take care of your T levels. Increased production of the hormone will trigger body processes that help build muscle and help you gain the perfect manly shape that you so desire.