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This is a comprehensive list of foods to boost testosterone naturally.
Consuming foods to boost testosterone naturally is the easiest way to increase your testosterone.
Because exercising regular is not possible for every person and taking steroids to boost testosterone is somewhat risky for your health.
Just by eating some foods that can boost testosterone naturally, you can see a significant rise in your testosterone levels.
Here we will discuss those foods that will surely help you to increase your testosterone level.
At the end of the article, we will also generalize those foods in accordance with the vitamins and minerals (needed to boost testosterone) found in them.
So you can just check whether those nutrients are present in whatever food you eat or not.
Table of Contents
1. What is testosterone?
Testosterone belongs to a group of hormones called androgens that are responsible for controlling the development of male features and characteristics.
As its name tells us that it is produced by testicles. Its main role is to develop male sex organs and control the changes in the male body during puberty.
The female body also produces testosterone but in a very small amount.
2. Why is testosterone important?
- Testosterone is responsible for reproduction and creating an urge for sex in men. So men should ensure its enough quantity in their bodies.
- Increases red blood cell production which may boost stamina due to better-oxygenated bloodstream.
- Encourages protein synthesis which results in much more bone density, strength, and muscle building.
- Helps in nitrogen retention within the lean muscle, the more N2 retained by muscles the more protein they can store.
- Helps in glycogen synthesis which provides additional energy for workouts. It results in more stamina and speed.
- Responsible for overall body growth.
Having these and many more other benefits, it becomes very crucial for men to have its optimal level in their bodies.
3. Foods to boost testosterone naturally
As mentioned earlier, food is the best way to boost testosterone naturally. There are various types of foods that will help you boost testosterone naturally.
1) Banana
Bananas contain an enzyme called bromelain which increases libido as well as testosterone level.
They are also high in potassium, folic acids, and B vitamins ( riboflavin) which are essentially used in testosterone boosters.
So they can be useful as a food to boost testosterone naturally.
2) Pineapples
It is also a good source of testosterone booster bromelain, magnesium, and zinc. Bromelain is very useful for our body because it helps our body digest more protein.
You might have observed some professional bodybuilders and athletes eat a slice of pineapple with every meal. So they can maintain their testosterone level and increase their post-workout recovery.
Bromelain also reduces inflammation which makes your joints work better.
3) Chia seeds
The presence of fatty acids (which are essential building blocks for hormones) makes them natural testosterone boosters.
They are high in antioxidants, protein, and fiber.
They also store water in your body. So help us in endurance activities.
They also increase our energy levels.
4) Chocolates
If you are a chocoholic person and getting happy to read this then let me stop you. Here I am talking about raw chocolates and not candies that only contain 5-6% raw chocolate.
Raw chocolates are rich in zinc, magnesium, calcium, tryptophan, etc. These all are testosterone-boosting nutrients.
5) Oils
Oils like olive oil, cod liver oil, and coconut oil are very much useful food to boost testosterone naturally.
Olive oil is the best source of good fat that helps boost testosterone levels in your body. It encourages your Leydig cells to absorb more cholesterol to produce more testosterone.
Cod liver oil is the best source of omega 3 and tends to increase the production of luteinizing hormone which is responsible for the production of testosterone in Leydig cells.
Coconut oil is also a valuable food to boost testosterone naturally because it boosts testosterone levels by increasing the production of enzymes that are involved in testosterone production.
6) Beans
They are also called legumes. They are high in zinc. As you may know that zinc plays a key role in boosting testosterone levels and sperm counts. Kidney beans, black beans are the best foods to boost testosterone naturally.
7) Spinach
It is highly rich in vitamin E, vitamin C, calcium, and magnesium which are necessary nutrients to increase the production of testosterone.
Magnesium and calcium are highly praised to boost testosterone because magnesium increases production and calcium stimulates the testosterone in the body.
Just one cup of spinach cal fulfill your 24% of calcium requirement. It is also low in calories, high in water content, and alkaline in nature.
8) Asparagus
It is a natural aphrodisiac rich in potassium and folic acids. It helps in the production of chemicals that increase testosterone.
It is also rich in vitamin E that stimulates testosterone production in your body.
9) Cabbage
Studies show that cabbage increases testosterone by blocking the secretion of estradiol. Estradiol is the variation of estrogen.
Cabbage also contains phytochemical indole-3-carbinol (I3C). According to studies, consuming 500 mg of I3C for just one week can decrease estrogen by almost 50%.
10) Pomegranate
Recent studies show that daily consumption of pomegranates can increase testosterone by 24%.
It is because pomegranates contain enzymes that prevent the conversion of testosterone into estrogen.
Try to drink a glass of pomegranate juice daily for at least 2-3 weeks.
11) Blue Berries
They contain two important minerals that are important to boost testosterone.
First is calcium D- glucarate which lowers the estrogen and second is resveratrol (one of the antioxidants that increase testosterone and reduce estrogen) which increases testosterone production.
12) Brussels sprouts
Just like cabbages, they also contain phytochemical indole-3-carbinol.
As mentioned earlier, it blocks the secretion of estradiol.
Estradiol is very much similar to estrogen and lowers the production of testosterone. So brussels sprout is considered a good food to boost testosterone naturally.
13) Avocados
Researches show that men who consume a high amount of monosaturated fats tend to have a high level of testosterone.
Avocados are full of essential monosaturated fats. Hence it can be consumed to increase testosterone levels.
14) Red grapes
They are extremely rich in resveratrol. Just 5-10 gm of red grapes have 500 mg of resveratrol within their skins. It is enough to increase testosterone level and sperm count.
Now please don’t think to drink vine made from red grapes because excess consumption of alcohol always reduces testosterone levels.
15) Citrus fruits
Citrus fruits like lemons, oranges, kiwi, etc are high sources of vitamin C that help decrease the stress level in the body.
We know that when our body is under stress, it produces cortisol which is a testosterone killer. So citrus fruits help decrease that testosterone killer.
Citrus fruits also contain a compound called limonene which prevents the conversion of testosterone into estrogen.
16) Raisins
You should also include raisins as a part of your high testosterone diet. They have anti-inflammatory potential and consist of resveratrol.
We know that resveratrol is one of the anti-oxidants that reduce estrogen and boost testosterone. 100 gms of raisins have 3 mg of boron.
Boron is one of the nutrients that is said to amplify testosterone.
17) Oysters
Oysters are a good source of zinc. They also help to improve your muscle growth, endurance to physical strain, and even sperm counts.
18) Garlic
Garlic contains diallyl disulfide which stimulates the special hormones that can increase testosterone levels in your body.
It also increases the body’s ability to produce testosterone naturally.
19) Eggs
They ensure the ideal amount of sperm counts in your body.
20) Sweet potatoes
They can prevent you from suffering from erectile dysfunction. They are also rich in potassium which controls your blood pressure.
You can also consume pumpkin seeds as they are rich in vitamin K, magnesium, and zinc. So it can support the production of testosterone.
Also Read: Testosterone Killing Foods
4. Generalizing Foods by vitamins and minerals
Though the 20 foods to boost testosterone naturally mentioned here are available in the local market, it is possible that they are not available.
In that situation which food you will eat to boost testosterone naturally…is a big question.
So I have tried here to mention essential vitamins and minerals that you must intake to boost testosterone levels. So that you can choose your food in accordance with them.
1) Vitamin D
It is the most important vitamin to increase your testosterone levels. Though sunlight is the best source, you can consume cod liver oil, fish, caviar, mushrooms, eggs, etc.
2) Vitamin A
Studies have shown that testosterone level starts to drop when there is not enough vitamin A in your body. So try to consume carrots, sweet potatoes, tuna, eggs, and dark leafy greens.
3) Vitamin E
According to some studies, vitamin E stimulates the production of testosterone.
Best sources –
- Nuts and seed (Almonds and sunflower seed especially)
- Spinach
- Broccoli
- Avocados
4) Vitamin K2
It is the most underrated vitamin hardly talked about anywhere. But it is great for boosting testosterone because it helps our body absorb more vitamin D. You should eat cheese, eggs, butter, and chicken, etc. to ensure its optimal level in the body.
5) Magnesium
Magnesium is one of the most abundant minerals in our human body.
From regulating blood sugar to helping with your nerve and muscle function to maintaining fluid balance magnesium does them all.
Several studies also show that daily consumption of 750 mg of magnesium around 4 weeks increases testosterone to 26%.
To ensure its optimal level you should eat Dark leafy greens, seafood, Nuts.
6) Boron
Same as magnesium, boron is also important food to boost testosterone naturally.
source – Boron is found from the earth’s soil so it is generally found in plant-based foods like,
Potatoes, onions,carrots,beans,broccoli,soinach,kale,bananas,red apples and grapes,raisins,nuts and avacados, etc
Studies show that consumption of 10 mg of boron per day is enough to double the ratio of testosterone to estrogen.
7) Selenium
Selenium is required to produce some enzymes which are important in the production of testosterone.
In 2012 one study was done to know the selenium level in fertile and infertile men.
Scientists found that selenium level was much lower in infertile men as compared to fertile men.
Source – Brazil nuts are high in selenium but consume just two or three per day. it is because they can affect negatively too.
8) Copper
The last nutrient we are going to discuss is copper. Copper enhances the signal sent from the brain’s hypothalamus to testicles which helps increase testosterone production.
Its regular consumption can increase the luteinizing hormone by 68%.
As mentioned earlier, the luteinizing hormone controls the level of testosterone produced by testicles.
Source – Seasame seeds, sunflower seed, cashews, lentils, walnuts, and lima beans.
Conclusion
Here we have discussed 20 foods to boost testosterone naturally. It is not possible to consume all of them but you should include 7-8 of them in your regular diet.
You should also avoid testosterone-killing foods because they lower testosterone levels as well as they also lower the body’s ability to produce more testosterone naturally.
Let me add one disclaimer here if you are thinking to boost testosterone much more then you have to do exercise regularly.
Just taking food to boost testosterone will not increase it much more than exercise will do.