HGH or growth hormone is a hormone found in the human body. It is secreted by the pituitary glands present in the brain.
HGH is responsible for the growth of an individual. The secretion of the hormone begins since birth and keeps varying in different stages of life. The HGH levels are at its peak when we are in our early 20s and starts decreasing as we cross 30s.
There are several functions that the HGH performs in the body. This includes maintaining body composition, regulating body fluids, sugar and fat metabolism (regulates blood sugar levels) and helps in proper functioning of the heart.
HGH is also found to play a vital role in cell regeneration and growth. Thus, it becomes a very essential factor in increasing muscle mass and enhancing bone strength. (1)
As the body releases HGH, it counteracts against the effects of insulin by decreasing the blood sugar levels. It breaks down the stored up glycogen in the body and converts it into energy. HGH focuses mainly on the fats and breaks it to generate the needed fuel for the body, instead of looking for free glucose. It also helps to burn fats while we are sleeping.
The increase in the fat burning capacity and muscle building process that HGH offers, makes it a very essential hormone for the human body. (2) However, it is found that the HGH secretion starts decreasing as we grow old, which further leads to loss in muscle mass and increases fats as well.
Therefore, it becomes important to look for ways to maintain the HGH levels, even as we grow old. Even though, people might prefer taking supplements, it is advised to look for natural ways to boost the HGH levels.
Exercises are essential, when you want to increase essential hormones like HGH or testosterone. But the hormone levels are majorly affected by what we consume.
There are different categories of food recommended to be added to the diet-
Foods with low Glycemic Index
Foods that have low glycemic index effectively help in increasing the HGH production. Studies show,increase in the sugar levels in the body decreases the production of HGH. (3) But, when we focus on eating food with low glycemic index (it denotes the sugar levels in various foods), it assists in the secretion of the human growth hormone. Food with low GI such as banana, apples, mangoes, carrots, etc. can be added to the diet.
Research shows that increasing the blood sugar levels increases the insulin levels; this further decreases the HGH production.(4) Thus, foods with low glycemic index are considered to be beneficial.
Foods high in protein, containing low carbs
Research shows that foods with high protein and low carb content help to increase the HGH production. (5) Considering this, it is also found that increase in weight (eating excess carbs) reduces the HGH production in the body.
When you eat foods high in protein, the levels of amino acids in the body increase, which further increases the workout performance. This directly helps by increasing the HGH secretion in the body. Foods like Chicken, Lean meat, eggs, Greek yogurt can be a good protein source.
Foods that are rich in GABA
Gamma-aminobutyric acids or GABA are a neurotransmitter that regulates the Pituitary gland. Increasing the GABA content in the body stimulates the gland to produce more HGH. (6) As you add Food with high-GABA content to your diet, it not only increases the HGH levels but also slows down the aging process.
Moreover, this amino acid also helps to induce the calming effect in the body. Seeds, soybeans and nuts can be a good source for GABA supplementation, which can boost your HGH levels.
Foods with High L-Arginine
L-Arginine are very essential amino acids that help to boost the levels of Human Growth Hormone in the body. (7) It stimulates the production of more HGH in the body and reduces the fat (burns the fats) content. Eggs, beef, milk, soybean are the preferred sources of L-Arginine.
Other food categories include
Melatonin- It is found, consuming foods rich in melatonin can increase the HGH secretion by 157%.
L-Dopa- This is a chemical compound found in the body that assist in sleeping. Fava beans are a good source to increase L-Dopa content and help in boosting the HGH levels.
Here are the 10 best Foods that you must add to your diet, to boost the HGH secretion in the body
Research shows that eating pineapple before going to bed helps to boost the HGH levels in the body.
Pineapple contains special nutritional substances that release melatonin and serotonin. These are neurotransmitters that help to stimulate the production of HGH in the body. (8)
Pineapple is especially recommended to be consumed before going to bed, to boost HGH levels. Additionally, it improves the digestive process and also helps in increasing the testosterone secretion as well.
2. Fava Beans
One of the best natural foods to increase the HGH levels in the body. (9) The Fava beans are found to be high on L-Dopa amino acid, which increases the Dopamine content in the body. This is a neurotransmitter that induces a calming effect to the body. It also helps to increase the levels of testosterone too.
Additionally, it contains minerals like Zinc, Magnesium, selenium, phosphorous and vitamins like Vitamin B6, thiamine, Vitamin K, etc. It is also considered as one of the best source of protein as well.
3. Coconut Oil
Coconut oil is a nutritious oil that provides several benefits to our body. Research shows that increasing the coconut oil consumption enhances the production of growth hormone as well. (10)
The coconut oil effectively stimulates the fat burning process in the body. Moreover, the positive effects of HGH secretion can be seen within 30-90 minutes after it is consumed.
4. Greek Yogurt
Greek yogurt is an organic and a healthy protein source too.
It is recommended to eat yogurt after dinner. The research also suggests consuming 2gms of food containing glutamine can be a great way of increasing the HGH levels naturally.
5. Goji Berries
Goji berries are likely the best natural food source that can help you to increase the growth hormone secretion in the body.
It is a mineral-rich food source and contains around 22 minerals, whereas it consists of around 18 varieties of amino acids. Goji berries are also rich in various vitamins and contain essential fatty acids as well. This makes it a very essential food to be added to your diet, if you want to increase the HGH levels.
The berries are also rich in L-Glutamine and L-arginine, which directly impacts the growth hormone secretion in the body.
Eating watermelon regularly has a direct impact on the HGH levels in the body.
It contains high amount of L-Citruline (an amino acid), which breaks down to form Arginine in the body.
Arginine, as discussed before is very important for increasing the HGH secretion in the body naturally.
Nuts are available in different varieties; you can add all kinds of nuts to your diet to boost the HGH levels in your body.
Nuts such as peanuts, walnuts, etc. are found to be rich in L-Arginine. This helps the body to stimulate the production of HGH. Moreover, the boost in HGH caused due to L-arginine also helps to lower the fat content in the body.
Additionally, it is found that a majority of the HGH supplements also contain nuts as their main ingredient. Thus, raw nuts should be added to your diet.
There are different types of dry fruits that help to boost the HGH levels in the body. However, Raisins made up to the list, as they contain high-amounts of L-Arginine.
Raisins are also rich in Boron content, which makes it effective to boost the testosterone levels as well.
9. Organic Chicken
Chicken is one of the best protein source, it contains high amounts of specific amino acid i.e. Glycine.
Studies show that amino acid glycine has a huge impact on increasing the Growth hormone secretion in the body. (11) Earlier, glycine was known to assist specifically in increasing muscle strength, but it was later found that muscle strength increased because, glycine directly impacts the HGH levels (by increasing it).
Chicken should be a regular part of your diet; we will recommend you to add it to your lunch.
10. Raw Fish
Of course eating raw foods is not something that every person is acquainted with. However, eating raw fish offers a lot of health benefits to your body.
Eating fish such as Sashimi, Tempura or Sushi help you to fill your body with the essential omega-3 fatty acids. These fatty acids, along with increasing the HGH levels in the body, also help to regulate the blood circulation. It also prevents the risks of various heart diseases.
Essentially, raw fish are known to contain a lot of vitamins and minerals, this includes RDA and Vitamin D. Increasing the Vitamin D content in the body helps you to deal with your growth hormone deficiency. (12)
One serving of 100gms of Salmon Sashimi contains around 271% of daily Vitamin D requirement.
Apart from the mentioned food sources, water also is an essential source to boost growth hormone levels. Water plays a major role in the detoxification process in the body. It becomes the perfect ingredient to balance your hormonal system and ensure they function efficiently. It helps to stimulate the production of both HGH and testosterones as well.
Apart from the mentioned food sources, water also is an essential source to boost growth hormone levels. Water plays a major role in the detoxification process in the body. It becomes the perfect ingredient to balance your hormonal system and ensure they function efficiently. It helps to stimulate the production of both HGH and testosterone as well.