Every day there are many Internet users who throw Google about vitamins to aummate testosterone, or, directly, for food for a longer erection, or foods that favor erection. I spread the myth that red meat is the food of the very male, and that vegetables ruin virility because Nieie saw Conan the barbarian community britoli or having a plate of chard. Eduard Baladia, Coordinator of the Area of Scientific Knowledge Management and the Center for Analysis of the Scientific Evidence of the Spanish Academy of Nutrition and Dietetics, analyzes whether there is something true in these suggestive food lists Assession food Assets, Lasatreman Lautatren. Erection and desire.
What is testosterone?
Testosterone is a hormone that is sexual that belongs to the group of androgens. Although it is present in all human beings, men have much higher levels than women. Men produce it in the testicles and women, in the ovaries and supreme glands.
This hormone is crucial for sexual male development. But it also fulfills many other important functions in both sexes.
Testosterone functions
Although colloquial is usually associated with testosterone and virility, the benefits of testosterone go beyond sexual or reproductive function.
Human reproduction
This essential hormone for the Development of male sexual organs, sperm production, libido and ereks.
In women it contributes to sexual desire (libido), to genital sensitivity and excitement. It has also been relapsed with the ovarian function and regularity of the menstrual cycle.
Cabo de composition
Also intervene in both sexes in the Maintenance and gain of muscle and bone mass, As well as in the distribution of body fat.
Other functions
Low testosterone levels They are associated with some apathy, lack of motivation or self -confidence, and difficulty concentrating.
Symptoms of low testosterone levels
Among the most common signs that indicate low levels of this hormone we find the sigones:
- Decreased sexual desire
- fatigue
- Loss of muscular mass
- Body fat intress
- irritability
- Mild depression
- Decrease in bone density
- Difficulty for concentrate
Factors that affect testosterone production
Age and hormonal changes
A starting at 30 years, testosterone levels tend to decrease gradual. «This can be crossed in modifications in the mood, less libido and more difficulty in maintaining muscle mass,» explains the expert.
Chronic stress
You are raised cortisol levels. When this situation remains over time, that is, when we have chronic, these high cortisol levels can inhibit testosterone production.
Lack of sleep
Sleeping little or doing disorderly also reduces your levels.
Little lifestyle
Sedentary lifestyle, consuming excess alcohol and an unhealthy and poor diet in relevant nutrients affect the production of testosterone.
Diet paper in the procuble of testosy
With scientific evidence in hand, Eduard Baladia has bad news for those who expect to find a menu to achieve sexual super powers. «The Diet indirectly influences testosterone production And in sexual male function, but not as they expect. Influence through the end of weight and heart health. Now, there are no foods that enhance erection, or superfoods that trigger its duration, ”he says.
There are also no dietary formulas that are still significantly significant to testosterone in healthy people with normal levels of that hormone. «More than talking about foods that enhance erection, or that ‘increase’ testosterone, the right thing is to talk about nutritional conditions that can favor or enter normal hormonal production,» Baladia clarifies. Erécil function depending largely on vascular, neurological and psychological health. «And this can be compromised by metabolic factors and lifestyle rather than pits certain individual foods.»
Dietary factors related to erect problems
While there is no menu with food to maintain a firm and lasting erection in healthy person, the evidence does support that ciérta improvements in diet and lifestyle have a better sexual health.
Obesity
Especially, visceral gauze seocia with lower levels of testosterone. «This seems to be due to mechanisms such as molecular changes in testosterone in adipose tissue, chronic low -grade infamacy and insulin resistance,» Baladia explains.
Hypocaloric diets
A hypocaloric diet that Prupya eliminating that thorough fat can have positive consequences in erections by improving testosterone levels. This only applies to men with overweight or obesity, not in those with a normal body composition.
Ultraprocess and other unhealthy foods
Maintain a healthy feed pattern, with a predominance of fresh foods and healthy preparations (grilled, oven, air frying …), as well as a low intake of ultra -processed, sugars and altololo, food, help help pretends of preices Feavenezes favor, favors favors dysfunctioned erécil.
Food toum testosterone, a non -existent myth
There is no dietary pattern ‘Booster Testosterone’, or pattern Food that can reduce libido. «Although the relationship between food and sexual desire has been the source of fantasies, legends and erotic games throughout history, There are no solid scientific evidence that catalog foods such as real aphrodisiacs increase libido Oh the sexual function. Substances such as chocolate, oysters, strawberries or cinnamon have gained fame by cultural associations (such as the sexual symbolism of ‘eating clam’), by the similar physical physical, due to the form suggestive of pore -by -por -pord sensacresses aeederas of the pleasures. And up to there, it cannot be inferred that they have aphrodisiac scheduled effect demonstrated, ”says Baladia.
This expert insists that “lor more recommendable is to follow a salible dietRich in fresh foods, with sufficient contribution of healthy and micronutrient fats, and avoid overweight, I specially obese abdominal obesity. That said, the true aphrodisiac is not in Plato, but in the mind, imagination and emotional context. ”
Substances that can reduce testosterone production
In the article Natural Aphrodisiacs: A review of selected sexual potersPublished in the magazine Magazines of Sexual Medicine, it was concluded that there are some natural products, substances or ingredients that accumulate incipient, but not enough evidence to promote their use.
Other more rigorous research and totura point to the dangers of the escape of other substances. «The products that are blown as yohimbina ingredients, Spanish fly (Spanish fly), Crazy honey (Crazy honey), and Buffer toad (Buffotanina) They can be dangerous. Sin to go further, the Spanish Agency for Medicines and Health Products (AEMPS) Announced the withdrawal of the Spanish market of food accessories contained in yohimbina, ”concludes the expert.
The Aldi Council
The best way to preserve good sexual health and, in general, good health is to respect the three pillars of healthy life: good feeding, regular physical activity and quality rest.
Eduard Baladia. Coordinator of the Gestium Area of the Scientific Knowledge and the Center for Analysis of the Scientific Evidence of the Spanish Academy of Nutrition and Dietetics. Evidence-based nutrition network (Red-Nube) and associated professor in the Department of Experimental and Methodological Sciences of the University of Vic. Instagram @Ebaladia. Twitter: @Ebaladia. FB: @EBALADIA
