A List Of Foods That Boost Testosterone Levels Naturally

In this article, we are going to give you a list of foods that can boost your testosterone levels and improve your overall health.


Most people know testosterone as the hormone that controls sex drive, hair growth, and muscle development in men. However, testosterone can also have a positive impact on other aspects of our lives, including reducing mood swings and decreasing anxiety and depression. It also enhances brain function, which helps to prevent Alzheimer’s disease, and improves bone density. It aids in the ability to burn fat and in the production of red blood cells in bone marrow to carry oxygen throughout the body. 

 

Maintaining the proper testosterone level can help you avoid a low sex drive, erectile dysfunction, loss of muscle, weight gain, severe exhaustion, bone deterioration, and other harmful effects. Testosterone naturally decreases over time, particularly among men over 40. However, low testosterone, or “Low T”, is becoming increasingly common in younger men as well. Testosterone levels can decrease at any age as a result of lack of exercise, low cholesterol, and other lifestyle factors.

 

When faced with low testosterone concerns, many people turn to prescription medication via injections. However, some people experience harmful side effects when taking synthetic testosterone, such as high blood pressure, shortness of breath, coughing, pain, and redness at the injection site, and rashes or hives. As always, seek medical advice from your doctor if you feel that your testosterone levels are dangerously low or if you experience a side effect of testosterone injections.

 

Healthy eating is the safest, most effective way to see a long-term improvement to testosterone levels. A healthy eating routine, in which you eat healthy foods at regular intervals, can help you avoid fluctuations that disrupt your hormone levels. Additionally, you can choose foods that are most effective at boosting your testosterone levels.

 

Now, without further ado, here are some common foods that can help you in your quest to boost your testosterone levels:

 

 

 

Egg yolks

 

Testosterone is made from cholesterol, and eggs include the “good” cholesterol that your body needs to boost your testosterone and to function properly. Eggs also include vitamin D3, a steroidal hormone that has been linked to testosterone production.

They are high in protein and other nutrients that your body uses to increase your testosterone. Egg yolks have received a bad reputation in recent years for their high cholesterol content, but you can still eat whole eggs on a regular, moderate basis to help you burn fat and gain muscle mass. 

Beef

 

Eating 5 to 6 ounces of lean beef per day can boost your testosterone levels. This red meat has various nutrients, including creatine, which also stores energy in muscles. The zinc in red meat can increase your level of nitric oxide, which is a compound that supports sexual function.

Different cuts of beef can give you different health benefits. For instance, beef liver is high in zinc, while chuck roast and ground beef are higher in vitamin D, both of which can increase your testosterone. Be sure to choose lean cuts of beef to limit the negative impact associated with the overconsumption of red meat.

 

 

 

Beans

 

Beans are high in zinc, vitamin D, magnesium, and proteins, all of which support healthy testosterone levels and promote heart health. You can have baked beans or add beans to your soups and salads. Kidney beans, black beans, and white beans are all good options to increase your testosterone levels.

Beans are considered a healthy alternative to meat, so they are perfect for vegans and those who want to eat less meat in their diets. Replacing foods containing animal protein such as beef with beans can help you lower your cholesterol and improve your cardiovascular health.

 

 

 

Shellfish

 

Eating oysters, clams, lobster, mussels, scallops, shrimp, crawfish, and crab can promote testosterone production in males. They contain zinc, omega-3 fats, magnesium, and vitamin B12, all of which support healthy testosterone levels as well as weight loss, a healthy immune system, brain development, and heart health.

They can be eaten steamed or baked, which are preferable over having them breaded or fried to avoid the additional calories.

 

 

 

Fatty fish

 

The omega-3 found in wild salmon, sardines, mackerel, trout, tuna, and other fatty fish have been found to boost testosterone, reduce body inflammation, lower blood pressure, and improve heart health. Fatty fish are high in vitamin D and zinc, which are also testosterone enhancers.

When you enjoy these fish, opt for the tastier “wild-caught” fish, which is much better for your health than farmed fish. Eating 2 or 3 servings of fatty fish per week can definitely help you maximize your testosterone levels and improve your overall health.

 

 

Spinach

 

Much like other leafy green vegetables, spinach is packed with magnesium, which plays a vital role in reproductive function and muscle development. It is also high in vitamin B6 and iron, both of which increase testosterone levels.

Another benefit of eating spinach is its nitric oxide, which increases blood flow throughout the body and supports testosterone function. Use spinach in your salad instead of lettuce, or eat spinach with your pasta and olive oil for a powerful and tasty testosterone booster.

 

 

 

Ginger

 

Adding ginger to your diet can result in a major increase in your testosterone levels and sexual function. It also improves fertility and helps strengthen your muscles by reducing soreness after a workout. Ginger reduces inflammation, improves digestion, supports cardiovascular health, and reduces blood sugar.

Just add a teaspoon of ginger to your morning coffee, or have a cup of ginger tea in the afternoon for a calming effect. You can also add ginger to salad dressing or in your smoothie. Try these recipes to incorporate ginger into your diet on a regular basis.

 

 

 

Onions

 

Eating onions is about much more than just adding flavor to your food. This antioxidant is perhaps the strongest testosterone booster available and it has a significant impact on sperm production.

Onions can also help support heart function and purify the blood that flows to every part of your body. Add onions to most of your meats and vegetables to increase flavor, boost your testosterone levels, and trim your waistline.

Olive oil

 

Olive oil is often viewed as one of the strongest testosterone boosters available. It can also boost your immune system and reduce signs of aging by stimulating the cells that produce testosterone.

You can incorporate this flavor-enhancing dietary fat into your diet by adding extra virgin olive oil or other healthy fats to your smoothie, salad, pasta, or vegetables to see significant improvements in your testosterone levels. 

 

 

 

Macadamia nuts

 

Macadamia nuts have just the right amount of healthy saturated fats and the right type of monounsaturated fats, which are vital to testosterone production but difficult to find in other foods. They offer the perfect way to lower your risk of heart disease and strengthen your bones.

You can enjoy macadamia nuts in your salad instead of croutons or as a healthy snack instead of chips or cookies (but you should eat them raw, as they lose some of their nutrients when roasted). 

 

 

 

Broccoli

Broccoli contains indoles, which are compounds that break down and flush out the estrogen that inhibits testosterone production. It also contains other compounds that help prevent your body from converting testosterone to estrogen.

Enjoy your broccoli roasted or steamed, and add olive oil for a flavorful boost.

 

Keep in mind that there are also foods that can decrease your testosterone levels. Processed food is perhaps the first thing you can eliminate from your diet to restore a healthy hormone balance and increase your testosterone levels. 

Avoid eating too much dairy and soy, as they may contain synthetic and natural hormones that can be harmful to testosterone production. Heavy drinking can also decrease testosterone, especially if you drink over a long period of time. 

 

Healthy eating is the most effective way to increase your testosterone levels naturally, but there are additional healthy lifestyle choices you can make to help control your levels, including staying physically active, managing your stress levels, taking vitamin supplements, getting enough sleep every night, and choosing to be tobacco-free.

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