Are you looking for foods that increase growth hormones? Fun Fact: Healthy adults produce about 400 micrograms/day of human growth hormones (HGH). This hormone is produced throughout the day when insulin is released during meals. Today more people are taking HGH hormones for purposes like building lean muscle mass.
However, there are also foods that naturally boost growth hormone including raw fish, dark chocolate, and plain yogurt. These are safe and effective ways to boost HGHs without using any synthetic chemicals or other artificial methods. It’s as easy as making some tweaks to your everyday diet in order to boost your body’s production of growth hormones.
HGHs have many functions in the human body. They’re related to various functions involving fluids, muscles, and bones. They also might be linked to other functions like heart health. In recent years more people have been getting HGH injections for functions like muscle growth and anti-aging. However, many health experts warn about this practice since strong synthetic chemicals could cause health problems.
There are natural methods to boost HGH levels including low-sugar, weight loss, and intermittent fasting (IF). These help to boost growth hormones naturally without involving any strong chemicals that can trigger side-effects.
What Are Human Growth Hormones?
People have been looking for the “fountain of youth” since the Spaniard Ponce de Leon landed in Florida in the early 1500s. Today people are using anti-aging methods like superfoods and wrinkle creams. HGH injections are another method that some people are using.
One of the claims by HGH manufacturers/users is they have anti-aging properties. It’s argued that they can help to slow down aging or boost athletic performance. However, there are question marks about these issues and more importantly HGH safety. That’s the most critical issue when increasing HGHs.
Human growth hormones are a small protein that one of the glands makes then sends into a person’s bloodstream. The body’s HGH production is controlled by hormones made in a brain region and other areas like the pancreas.
HGH levels change during different times of the day. They increase during times like exercise, stress, and sleep. The body also produces more GHS at night versus during the day. The constant changes in HGH levels make it difficult to get accurate readings during the day.
Scientists report that HGH levels also change during life stages. They increase during childhood, peak at puberty and start dropping during middle age. HGH works on various kinds of tissues. It’s also involved in the body’s processing of blood sugar, protein, and fat.
HGHs are also available as a prescription drug. It’s used to treat people with a lack of hormones. It’s also used to treat various conditions that involve the HGH-producing gland and brain region. People with HGH deficiencies can get health benefits from HGH injections.
In recent years HGH’s popularity among athletes and bodybuilders has also been spiking. This has happened even though HGHs are banned by various sports organizations including ones linked to football, baseball, and cycling.
Studies show that HGHs can provide various health benefits including muscle gains and fat loss.
Foods that Increase Growth Hormone
2. RAW FISH
This includes options like salmon, mackerel, and tuna. It’s important to go with raw versions like sushi. These fish varieties are high in healthy omega-3 fatty acids, which can provide several health benefits related to skin, hair, heart, etc.
3. GOJI BERRIES
4. HIGH-MELATONIN FOODS
This hormone is related to sleep cycles. Studies show that melatonin-rich foods seem to also boost HGH levels. One example is pineapple, which helps to boost levels of melatonin and the feel-good hormone serotonin. Other good options include:
- Sunflower Seeds
The superfood is high in various nutrients including HGHs. You can also get other nutrients like amino acids, healthy fat, and vitamins/minerals. Eggs are a protein powerhouse that can help people feel fuller throughout the day.
6. GREEK YOGURT
This food is high in a particular amino acid. Regular and Greek yogurt can also help to boost growth hormones. Make sure to go with plain varieties to avoid additives like sugar.
7. RAW CHOCOLATE
This includes options that are at least 80% raw cacao. Raw chocolate is high in various nutrients like HGHs, healthy fats, and antioxidants. It can boost growth hormones by triggering the “pituitary gland.” Raw chocolate can also improve sleep quality and boost HGH levels while you catch Zs.
8. ACAI BERRY
These high-antioxidant berries can help to provide various benefits like skin health. It’s high in plant-based chemical compounds that might help to slow down aging. That’s due to their ability to fight off free radical molecules that attack healthy cells.
Fun Fact: Acai berries have 10x more antioxidants than grapes. Studies also show they can help to boost insulin sensitivity. That benefit can in turn boost skin health and reduce body fat.
Some options include walnuts, almonds, and pistachios. Nuts can provide benefits like protein, healthy fat, and weight loss.
Other Tips to Boost HGHs
DO HIGH-INTENSITY WORKOUTS
You should consider high-intensity interval training (HIIT) workouts to boost your HGH levels. There are other factors related to workouts and growth hormones including the food eaten before/after the workouts. Studies show that high-intensity workouts are the best for boosting HGHs.
DITCH HEAVY NIGHTTIME MEALS/SNACKS
If you want to boost your growth hormones then avoid heavy dinners and double pepperoni pizzas at midnight. Midnight snacks and heavy meals tend to cause blood sugar spikes. That might reduce the release of HGHs at nighttime. If you have a midnight snack attack keep it low-salt/sugar/fat.
GET ENOUGH SLEEP
Make sure you’re getting 7-8 hours of sleep per night for various health benefits. It also helps with growth hormone levels. The biggest boosts are before midnight and early morning. Studies show that lack of sleep is connected to low HGH levels.
Some people even go on no-sugar diet. Another option is to reduce your sugar intake. This can help to boost HGH levels. One study showed healthy people’s HGH levels were up to 4x higher versus diabetes patients. They also experienced benefits like better insulin function.
This diet program has been trending in recent years. It involves fasting/eating cycles like 20/4, 18/6, and 16/8. One study showed that a week-long fast boosted HGHs by a sky-high 1,250%!
Intermittent Fasting (IF) is more practical for most people than options like alternate-day fasting. For example, fasting 16 hours is close to what people do if they don’t eat from dinner to breakfast.
BURN BODY FAT
This is an effective method to help reduce HGHs. Studies show that more belly fat is linked to lower HGH production and a higher risk of various diseases. More body fat can affect growth hormones in both genders but it’s more common among men, unlike foods that increase growth hormone.