Testosterone is a hormone that helps men maintain muscle mass, bone density, and promotes male physiological health. According to nutritionist Trinh Ha Nhat Quyen from the Department of Nutrition and Dietetics at Tam Anh General Hospital TP HCM, zinc and testosterone are interconnected. Zinc plays a role in the synthesis of male sex hormones, supports the immune system, and aids in sperm production. Men deficient in this nutrient often experience low testosterone levels, leading to reduced sperm quality and count.

Below are some natural zinc-rich foods that men should include in their daily diet.

Oysters are a significant source of zinc. 100 grams of oysters contain approximately 35-90 mg of zinc, depending on the type and preparation method. The daily zinc requirement for adult men is about 11 mg, which may slightly increase for those with high physical activity, but should not exceed 40 mg per day. While raw oysters retain their nutrients, consuming them carries a risk of bacterial infection. Families should prepare oysters simply to ensure food safety and preserve nutritional content. It is advisable to combine a balanced diet, obtaining zinc from various food sources.

Pumpkin seeds are rich in zinc and magnesium, supporting metabolism and endocrine function. Including these seeds in your diet benefits prostate health and promotes male hormone development. This food also contains protein and potassium, which help maintain muscle and prevent cramps.

Zinc is an important nutrient for testosterone production, supporting male physiological health. *Image created by AI*

Cashews, similar to pumpkin seeds, are rich in zinc, magnesium, and healthy fats beneficial for cardiovascular health and metabolism. Zinc contributes to testosterone synthesis, while magnesium helps improve sleep quality and hormonal balance. Men consuming about 20-30 grams of cashews (roughly a small handful) daily can maintain healthy cells, reduce inflammation, and support endocrine health.

Beef is an excellent source of quality protein and abundant in zinc. Individuals seeking to supplement zinc from food can prioritize lean cuts and beef liver. The zinc in beef aids in protein synthesis, promotes testosterone production, muscle development, and boosts immune health.

Salmon contains zinc and is rich in omega-3 fatty acids and DHA. This food is recommended for men to improve cardiovascular health and sperm quality. Consuming salmon also helps men effectively remove bad cholesterol from their bodies.

Supplementing zinc from natural foods is a safe way to prevent micronutrient deficiencies and help maintain testosterone levels in men. However, for sustainable improvement in physiological function, a balanced diet must be accompanied by a healthy lifestyle. Nutritionist Nhat Quyen advises men to limit alcohol and tobacco, maintain a healthy weight, and exercise regularly. If experiencing physiological issues, individuals should consult a medical facility for diagnosis and appropriate treatment.

Quoc An