If low vitamin D and low testosterone, a combined dietary and lifestyle can help improve health. Here are the dietary recommendations along with lifestyle tips : ✅. Vitamin D dietary sources : 1.Vegetarian source : Fortified foods : plant base milk , fortified cereal, Fortified orange juice UV exposed mushrooms Paneer and curd ( fortified if available) 2. Non vegetarian Egg yolk Cod liver oil Beef liver 3. Supplements: For low vitamin D Cholecalciferol supplements are often prescribed ✅. Testosterone Boost foods 1. Zinc rich foods Pumpkin seeds, sesame seeds, chickpea’s, cashew Lentils and eggs , meat and shellfish 2. Healthy fats : Avocados , nuts , seeds , olive oils, whole eggs , fatty fish ✅. Vitamin D rich and other supportive nutrients Vitamin D Magnesium: spinach , black beans , dark chocolate, bananas Vitamin B : whole grains, eggs , dairy, legumes ✅ Lifestyle Tips : Sunlight: 15-30 minutes/ day Exercise: strength training boost testosterone Sleep. : 7-8 hours / night Limit Alcohol and sugar Manage stress : high cortisol reduce testosterone

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