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🥚 1. Eggs (Anda)
• Nutrients: Protein, cholesterol, vitamin D, B vitamins.
• Why: Essential for testosterone synthesis and muscle support.
🧈 2. Ghee (Clarified Butter)
• Nutrients: Saturated fats, vitamins A, D, E, and K.
• Why: Healthy fats support hormone production and balance.
🧄 3. Garlic (Lahsun)
• Nutrients: Allicin and antioxidants.
• Why: Reduces cortisol, which indirectly supports testosterone.
🌰 4. Almonds (Badam)
• Nutrients: Zinc, vitamin E, healthy fats.
• Why: Zinc is crucial for testosterone; almonds also reduce oxidative stress.
🍃 5. Fenugreek Seeds (Methi)
• Nutrients: Saponins, zinc, magnesium.
• Why: Studies show fenugreek can boost free testosterone levels.
🥬 6. Spinach (Palak)
• Nutrients: Magnesium, iron, vitamin B6.
• Why: Magnesium has been linked with increased testosterone levels.
🥜 7. Peanuts (Moongfali)
• Nutrients: Healthy fats, zinc, arginine.
• Why: Good for hormone support and circulation (important for male health).
🌶️ 8. Ashwagandha (Indian Ginseng)
• Nutrients: Withanolides (bioactive compounds).
• Why: Proven in several studies to increase testosterone and lower cortisol.
🧄 9. Onions (Pyaaz)
• Nutrients: Flavonoids, antioxidants.
• Why: Boosts luteinizing hormone and testosterone production.
🥛 10. Paneer or Full-Fat Curd (Dahi)
• Nutrients: Protein, saturated fats, calcium, vitamin D (in fortified versions).
• Why: Supports hormonal health and muscle repair.
✅ Bonus Tip:
Include zinc-rich foods (like lentils, rajma, and kala chana), and use cold-pressed oils like mustard or sesame oil for cooking to avoid hormone-disrupting refined oils.
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