Best Foods Recommended During Andropause 2026

During andropause, Testosterone levels progressively decline and naturally in most cases. Although the only way to treat it, if it exists, is hypogonadism, is through hormone replacement therapy, there are some measures that can be taken to help our body alleviate its symptoms. In addition to leading a healthy life and exercising, there are a number of Recommended foods during andropause.

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La andropause It is a natural process by which a man's sexual abilities decrease, as do other functions as a result of low levels of testosterone in the body, or due to the malfunctioning of testosterone receptors. This condition usually occurs in men aged 37-40 years or older.

During the andropause or also known as "menopause in men"Most men have common symptoms that can range from relatively harmless, such as muscle weakness, lack of libido or irritability, to the most serious ones: bone deterioration and cardiovascular problems.

Nutrition during this stage takes on special importance as it is a powerful weapon for combat these annoying symptoms and prevent major problems for men going through this stage.

Foods high in zinc

Zinc is a mineral present in the human body and essential for the formation of all tissues as well as to replace old cells with new ones. Zinc is also involved in the production of testosterone and helps to keep the skin, not stay hairless and have healthy nails.

The following are some of the foods with the highest zinc content:

• Dark chocolate
• Cereals, especially brown rice
• Tubers
• Legumes
• almonds and peanuts
• Pumpkin seeds
• Oysters
• Red meat
• Chicken
• Crab
• Lobster
• Cheese
• Yogurt
• Spinach

High calcium content

Calcium is the most abundant mineral in the human body, and it makes up nearly 99% of the structure of bones and teeth. Ensuring an adequate daily calcium intake is essential. essential to prevent osteoporosis during andropause.

These foods will help you do it:

• Soybean and derivatives
• Nuts
• Fruits such as oranges, kiwis, strawberries or papayas
• Fatty fish such as salmon and mackerel
• Avocados
• Chia seeds
• Oatmeal
• Eggs
• Lentils
• Quinoa
• Broccoli
• Kale
• Mushrooms
• Green leafy vegetables such as spinach or lettuce
   

Foods rich in Omega 3

Help to regulate and maintain heart function, so it is necessary to include them in our diet to maintain a strong heart and reduce cardiac risk.

• Nuts
• Avocado
• Broccoli
• Seeds (sesame, flax, poppy, etc.)
• Fish
• Fortified foods such as some cereals or margarines
• Asparagus
• Whole grains (oats, quinoa, brown rice)
• Berries (blueberries, raspberries)
• Tofu and other soy products
• Lean meat (chicken, turkey)
• Extra virgin olive oil
• Low-fat dairy products

Antioxidant foods

Although cellular aging occurs due to a number of causes, years and years of scientific research have shown that free radical They are one of the main reasons why we age..

The only way our body has to fight against these radicals is, precisely, the AntioxidantsThese are present in many foods but in greater volume in:

• Fruits
• Vegetables
• Seeds and nuts
• Pure cocoa
• Cinnamon and pepper
• Olive oil
• Fatty fish (salmon, mackerel)
• Woman
• Asparagus
• Lentils
• Quinoa
• almonds and peanuts
• Eggs
• Red meat
• Oysters
• Greek yogurt
• Cheese
• Spinach
• Brown Rice
• Beer yeast
•  

Other products to consume during andropause

Water

To stay hydrated and preserve the proper functioning of your kidneys, It is essential to drink 2L of water a day.

Cat

Maca is a herbaceous plant native to the Andes (Peru) known for its important medicinal properties. Among the most notable:

• Stimulates libidoMaca is widely recognized for its ability to increase sexual desire in both men and women. Studies have shown that regular consumption of maca can significantly improve libido and sexual performance.
• improves fertilityMaca has been traditionally used to improve fertility. In men, it can increase sperm production and improve sperm motility. In women, it can regulate menstrual cycles and balance hormones, thus facilitating conception.
• Promotes mental and physical resistanceMaca is known for its adaptogenic properties, meaning it helps the body adapt to stress and improves physical and mental endurance. It can increase energy levels, improve mood, and reduce symptoms of fatigue.

In addition to maca, there are other foods and plants with similar properties that can help improve sexual and general health:

• Ginseng: This root is famous for its energizing and aphrodisiac properties. It helps reduce stress, improve sexual function and increase vitality.
• Tribulus Terrestris: A plant used to improve libido and fertility in men and women. It can help increase testosterone levels and improve physical performance.
• Ashwagandha: An adaptogenic herb that helps reduce stress, improve energy, and increase libido. It may also improve semen quality in men.
• Fenugreek: This plant is known for its ability to increase testosterone levels and improve sexual strength and function.
• Damiana: An herb traditionally used as an aphrodisiac and general tonic to improve sexual and mental health.
• Ginkgo BilobaKnown to improve blood circulation, Ginkgo Biloba can help improve erectile function and increase libido.
• Horny Goat Weed: A plant used in traditional Chinese medicine to treat erectile dysfunction and enhance sexual desire.

These foods and plants can be incorporated into your daily diet in a variety of ways, such as in the form of supplements, teas, or added to meals and smoothies. Integrating these elements into your daily routine can provide significant benefits for sexual health and overall well-being.

If you want to know more, we recommend you read foods that increase testosterone y foods that destroy testosterone.

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