Testosterone is the main male sex hormone, mainly produced in testicles. Women also produce testosterone in modest amounts, we would all look distinctly prepubescent if it was not for testosterone. While testosterone is mainly responsible for all things to get us through puberty, it also increases the potential for muscle growth. Low testosterone levels can make you feel depressed for a large part of the day or lose sexual interest.
Testosterone peaks during adolescence and begins to drop off after the age 30 resulting in:
- Increased body fat.
- Hair loss.
- Decreased bone mass.
- Low sex drive.
- Weaker heart.
To mitigate some of the effects of lower testosterone levels, it is important to live an active lifestyle and include testosterone booster foods into your diet. Many foods that have been shown to increase testosterone levels, including those high in protein, healthy fats, and certain micronutrients such as zinc and vitamin D.
Table of content
What Are the Foods That Boost Testosterone Levels Naturally?
Let’s start with the vegetarian options:
1. Spinach
Spinach is rich in magnesium, a mineral that is involved in muscle development and required for reproductive function in men of all ages. This can lower the body’s levels of sex hormone binding globulin, a protein that binds to free testosterone and makes it inactive. Imperatively if magnesium levels as maintained adequately, it helps maintaining higher testosterone.
2. Garlic
Garlic is known to enhance testosterone production in several ways. Garlic contains diallyl disulfide, a hormone that stimulates the testes to produce testosterone. Garlic contains allicin, a compound that may reduce cortisol.
Cortisol has a negative effect on circulating testosterone and hence lowering it helps in maintaining testosterone levels. Therefore, increased garlic intake may boost testosterone levels and reduce the negative effects of excess cortisol (stress hormone).
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3. Onions
Onions have many beneficial compounds – like quercetin, kaempferol, and sulfur compounds (diallyl disulfide)– that may affect human health. According to research, onions can boost testosterone levels through various mechanisms.
These include increasing the luteinizing hormone production, strengthening antioxidant defenses, combating harmful free radicals present in the testes, and improving insulin sensitivity.
Onions also increase nitric oxide production, which increases blood flow into the penis and testes, promoting testosterone production and lowering the risk of erectile dysfunction.
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4. Cruciferous vegetables
Broccoli, cauliflower, brussel sprouts, kale, turnips, and cabbage—help with testosterone levels by lowering estrogen levels. These vegetables are a powerhouse of indole-3 carbinol converted into a safer form of estrogen for the male body. This transformation allows the body to regulate testosterone levels more easily.
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5. Pumpkin seeds
Pumpkin seeds are a good supply of zinc, that is involved in many enzymatic activities. Pumpkin seeds are a source of antioxidants, vitamins, minerals, and healthy fats. These nutrients are not only great for your heart and immune system and reduce inflammation but also boost testosterone.
6. Fortified Cereals
Fortified cereals are a great source of vitamin D and other important nutrients. The cereals contain other healthy nutrients as well that help jump-start your day.
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7. Beans
Beans are high in protein, vitamin D and zinc. Including beans in your diet boosts testosterone (kidney beans, black beans, pinto beans, chickpeas, or lentils).
8. Pomegranates
Pomegranates contain antioxidants which could help in testosterone production by combating oxidative stress. They may also influence enzymes involved in steroidogenesis, the process by which testosterone is synthesized.
9. Brazil Nuts
Brazil nuts are one of the richest sources of selenium, a mineral associated with higher testosterone levels may improve subpar sperm motility caused by low testosterone. These nuts are also a good source of antioxidants.
10. Bananas
Bananas contain the bromelain enzyme, B vitamins, and potassium that may help boost your testosterone levels. They are also good sources of antioxidants and help maintain energy levels.
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11. Avocados
Avocados are high in vitamin B6 and folic acid and are thought to be testosterone-boosting. Avocados provide healthy fat, which is important for hormonal health. Plus, avocados contain magnesium and a mineral called boron. Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation.
Now let’s find some non- vegetarian options.
12. Eggs
The yolk in eggs is high in cholesterol, one of the building blocks of testosterone. Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, but the protein in them also helps with muscle building too!
13. Fatty fish
Fatty fish and fish oils are sources of ‘good’ fats, known as omega-3 fatty acids. These compounds not only support heart and joint health but also have shown to boost testosterone levels. Eating fatty fish or taking fish oils in moderation can help increase a person’s total dietary fat intake in a healthy way.
Examples of fish that are rich in omega-3 fatty acids include:
- mackerel
- Tuna
- salmon
- sardines
- trout
14. Oysters
Oysters are high in zinc, a mineral that not only increases testosterone but also increasing growth factor hormone, both of which improve muscle growth and physical performance.
15. Red meat
Red meat has shown promise to improve increasing testosterone levels. Red meat is high in zinc, an important mineral for testosterone production. Additionally, it contains a good amount of healthy fats, which also help boost testosterone levels.
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16. Whey Protein
Whey protein contains D-aspartic acid, an amino acid known to increase testosterone levels aiding to build and improve your muscles while facilitating better recovery between sessions.
Conclusion
Testosterone levels start declining after ages 30 and above. Certain foods encourage your body to produce more testosterone or help in pathways leading to testosterone production. Examples of foods improving testosterone include red meat, beans, eggs, onion, garlic oysters, leafy greens, fatty fish, and olive oil. Foods that contain antioxidants, zinc, vitamin D, and magnesium may be key. A person can ensure they receive the right nutrients by following a balanced diet.
