Testosterone is one of those hormones which is mainly present in the male body and its levels increase after puberty. It is considered a male sex hormone that controls many secondary sexual characteristics in male bodies. Some of the most common functions that are controlled by testosterone are:
- sex drive
- red blood cell production
- bone mass
- muscle strength
- muscle size
- fat distribution
Apart from these functions testosterone also helps in beard hair growth, deeper voice, more body weight.
Despite being a male sex hormone, testosterone also controls muscle strength, bone mass, and fertility in female bodies. But having high levels of testosterone can affect a female body drastically.
Testosterone levels in a male human body fall gradually over time. As a person ages, testosterone levels naturally drop every year. The drop usually is not more than 1 to 2 percent per year.
This gradual lowering phenomenon is natural but can happen in some men with a lot more pace than others. Some factors for the rapid decrease of levels of testosterone are high medications and the medical conditions of the person.
Although the levels of testosterone can be controlled by different medical therapies and drugs, different foods can boost testosterone levels in the body.
Whether you are trying to increase testosterone naturally or looking for supplements that boost testosterone, these testosterone-rich foods can help you increase your hormone levels safely.
A lot can be changed by altering the type of food you take daily. Especially testosterone-boosting foods that lower estrogen.
Some clinical medicines can raise low testosterone levels, particularly in younger men, however, an individual can likewise urge the body to deliver more by rolling out certain improvements to the eating regimen and way of life.
Several foods can serve as testosterone boosters. In this article, we are listing the 17 best foods that boost testosterone and lower estrogens levels in the body.
Ginger has been used by many people in the past for culinary purposes. For centuries ginger has been used as a herb for curing different diseases. In the past, ginger was used for reducing gas.
It was considered more effective for nausea. In the cells of colorectal cancer, ginger plays an important role in inhibiting cancer cell growth.
Ginger has been used against arthritis. It has many anti-inflammatory properties, so it is helpful in arthritis disease.
Using ginger extract increases the reduction of arthritis. If we use fresh ginger it contains a specific enzyme that is zingibain (a ginger protease). Vitamin C, zinc, iron, phosphorus, and potassium are present in fresh ginger.
These nutrients make it a highly recommended root for increasing testosterone levels in the body.
Ginger also contains fats, carbohydrates, and protein. It can be considered one of the best foods for testosterone. Ginger roots are composed of
- Lipids 3-7% almost
- Carbohydrates 50-70%
- Phenolic compounds
- And terpenes
In the past few years, according to this research using the supplements of ginger daily for almost 3 months may increase the level of testosterone.
If the levels of testosterone are insufficient in males it can cause many disorders, like bone loss, diabetes, and osteoporosis.
The reproductive organs of male testosterone play a very important role in their development. Certain mechanisms enhance the production of testosterone. Some of these are
- Increasing cholesterol level in testes
- Production of LH increases
- Reducing the oxidative stress
- An increasing weight of testicles
- Increasing the flow of blood in Leydig cells
- The peroxidation of lipid in testes
Ginger contains some nutrients that increase the level of testosterone in the body such as manganese which is present in high amounts in ginger roots.
Second, on the list of best foods to boost testosterone is oysters. Oyster is a sea vegetable. It is considered a multi-vitamin which can prove to be a good addition to your testosterone boosting diet.
Oyster contains zinc which is very helpful for curing acne. Zinc can essentially be used to cure any type of skin disease. According to the research carried out in 2019, zinc is necessary for muscle protein synthesis.
This increases muscle mass and consequently increases testosterone levels.
Oyster also contains vitamin B12 along with many other nutrients. Some of these nutrients are
Taking oysters in your diet or 2 to 3 days a week is very helpful because it is almost similar to beef. It is considered as Aphrodisiacs. It contains a lot of multivitamins that serve as cofactors for different enzymes.
Oyster contains a huge amount of zinc, which is good for the production of testosterone and also for sperm maintenance. Oysters can also play important parts in female libido.
Oyster is very effective for males to enhance their testosterone levels as it can enhance the number of cells that stimulate the production of testosterone.
Males naturally have low hormones and using oyster which is full of minerals can balance their testosterone levels.
Pomegranate is considered a good source of vitamins. It has the properties of antioxidant and anti-tumor. It is the basic source of vitamin A, vitamin C and E. Folic acid is also an important component of pomegranate.
It has antioxidant properties and thus it protects the human body from free radicals. A healthy body thus can stimulate the production of testosterone.
Pomegranate seeds protect the platelets of blood from clotting and coagulation thus leading to a healthy lifestyle.
Due to the presence of antioxidants, it plays the following important roles
- Prevent blood clotting
- Reduce cholesterol
- Fight free radicals
- Improve oxygen level
- Help the blood to flow freely
One cup of pomegranate seeds contains almost around 150 calories, carbohydrates around 25 grams, and proteins around 5 grams.
In addition to that these also contain around 5 grams of fiber. Pomegranates help maintain a healthy immune system and also lower the level of stress.
A healthy mind can help to stimulate the production of testosterone. It can be easily considered as one of the best foods to increase testosterone.
Using pomegranates in your diet helps in circulation to the testes. Continuous eating of pomegranates enhances the level of testosterone in the body.
A study relating pomegranate and rats show that eating pomegranates daily may increase 24% of testosterone in the body. It not only increases the testosterone level but also increases mood and blood pressure.
4. Fortified milk & milk products
Fortified milk contains nutrients and is used in a vast amount in the world nowadays. Fortified milk consists of vitamins and minerals so due to the presence of minerals; it is almost similar to cow milk.
This milk highly contains vitamin D and A. High levels of Vitamin D and Vitamin A are useful in increasing the levels of testosterone. Folic acid, zinc, and iron are also a component of fortified milk and milk products.
2% of fortified milk contains almost 150 calories and around 8 grams of protein. The presence of vitamin D in this will boost up your body’s calcium absorption. It also prevents many nutrition deficiency diseases.
Due to the presence of vitamin D in fortified milk, it increases the level of testosterone in male bodies.
The best source of vitamin D is sunlight but at times lack of exposure can lead to Vitamin D deficiency.
Vitamin D can be taken in through fortified milk. Fortified milk contains zinc, mineral, oats, and iron that help in increasing the levels of testosterone in the body.
A study relates to the low level of testosterone with low levels of Vitamin D. This may cause
- low sperm count
- low energy
- low muscles mass
- fewer sex drives
5. Green leafy vegetables
Green leafy vegetables contain minerals, especially magnesium. They are natural caches of nutrients for humans.it contains other minerals such as phosphorus, calcium, and iron.
Green leafy vegetables contain low calories that are very good for weight management. Using green vegetables prevents our bodies from cancer and cardiovascular diseases.
It contains vitamin K which is the best source of diet.
Green leafy vegetables contain a high amount of minerals which increases the testosterone level.
If you avoid the deficiency of magnesium by taking a healthy diet the level of testosterone automatically increases which reduces your estrogen level.
Green leafy vegetables contain fibers that are good for the digestive system and a good digestive system makes a person healthy.
It has anti-inflammatory properties which help our body to increase the testosterone level.
Testosterone has more effect on the male body as compared to females. Deficiency of testosterone syndromes called Hypogonadism.
Green leafy vegetables can greatly enhance the levels of testosterone if combined with almonds and soya. Spinach for instance is a vegetable that can be added to the list of food for increasing testosterone.
6. Extra-virgin olive oil
A trademark of the Mediterranean diet, olive oil is one of the healthiest components of a testosterone-boosting diet. Oil extracted from fresh olives is rich in nutrients.
The oil is believed to have high amounts of vitamin E. Vitamin E serves as an antioxidant which contributes a lot to the oil’s health benefits. In addition to Vitamin E, olive oil is also rich in monounsaturated fats.
These healthy fats give olive oil a higher place when it comes to its testosterone-boosting properties. These healthy properties make olive oil best for
- Heart diseases
- Liver diseases
All the recipes that increase the testosterone levels of the body can have olive oil as the main component.
According to this research, people using olive oil regularly have reported a positive increase in testosterone levels.
People also have experienced an increase in LH (Luteinizing hormone) Luteinizing hormone also known as the interstitial cell-stimulating hormone, serves as an essential hormone for the production of testosterone in testes.
Thus, olive oil can come in handy when it comes to boosting testosterone levels in the body.
Tuna is one of those fish that is very rich in vitamin D. Vitamin D is good for calcium deficiency disease.
Tuna fish in addition to Vitamin D is full of proteins and nutrients. Tuna contains a low level of calories and is rich in proteins which are perfect for a healthy and balanced diet.
Regular use of tuna in the diet will make a man healthy and fit both physically and mentally, therefore, increasing the levels of testosterone naturally.
Tuna contains much vitamin D which fulfills the deficiency of vitamin D from your body and makes the bones strong.
Testosterone is the hormone responsible for tissue growth, muscle bulk. If the level of testosterone reduces it causes serious issues.
To overcome all these diseases, you can use vitamin D supplements thus maintaining and eating a healthy diet.
Adding fish to the diet helps you in boosting and maintaining a healthy amount of testosterone in the body. Fish contain vitamin D which plays an important role in hormone production and increases the testosterone level.
Onions, from supporting CHD patients to regrowing scalp hair, also can serve as an important component of a testosterone-boosting diet.
Onions can help in reducing waste and slimming the body if taken at controlled levels. For centuries, people have used onions as a cure for several diseases.
It is a hub for many nutrients including sulfur, phosphorus, and other inorganic ions.
A small study conducted on humans back in 2012 showed that a daily intake of onion juice for 4 consecutive weeks can serve to increase total serum testosterone levels of the body.
The research paper proves that onion is beneficial for male human bodies, but more research could be done to prove the same for women.
Considering all other similar health benefits to testosterone boosting diets, onions can be given a higher rank in the list of foods that increase testosterone levels.
9. Egg yolks
Egg yolks are full of nutrients. Its basic function is to supply the food for the development of the embryo. It contains minerals, proteins, and vitamins. Egg yolks contain
Egg yolk contains almost more than 90% of calcium, zinc, iron, folate, vitamin B6 and B12. Yolks contain all the essential fatty acids and cover the fat-soluble vitamins.
Eating eggs provide the right balance of fat, proteins, and calories. Yolks can also contain peptide compounds that reduce blood pressure disease.
Eggs contain a high number of proteins that help in muscle building. The yolk is the basic source of proteins, vitamin D, and cholesterol which helps in the production of testosterone.
Combining yolk with fortified milk and other energy-rich materials may prove to be a testosterone booster for males.
This can be a little risky though. Combining egg yolk with other energy-rich nutrients can prove to be a bit overwhelming. Make sure to read the nutrients table before making different recipes.
For the past, many years’ garlic has been used as a food and also for medicinal purposes.
Garlic has antibiotic properties. Due to its antibiotic property, it is used for treating respiratory properties, fatigue, poor digestion, and parasites.
Garlic is used for the prevention of lung cancer, colon cancer, and rectal cancer. Garlic also has the property which helps in losing weight.
By using a garlic extract supplement, we can get rid of the cholesterol problems because the garlic extract reduces the level of cholesterol in the blood.
Garlic plays an important role in enhancing testosterone levels. Taking garlic supplements results in increasing testosterone levels. Garlic is responsible for
- Platelets aggregation
- Regulating glucose level
- Regulation of blood pressure
Garlic has been reported to act as an anti-bacterial, anti-viral and anti-candida agent. Garlic, therefore, can serve as a testosterone-boosting food.
It can be added to several recipes and can be consumed in combination with different food products. Research held back in 2012 proves that Garlic can be very fruitful for boosting testosterone in the body.
It can surprisingly increase the sperm count and help increase fertility.
11. Shellfish as a zinc booster
Shellfish lives in the sea and aquatic invertebrates. Shellfish contains an appropriate amount of zinc.
Shellfish usually can be found in saltwater. Shellfish contains a specific amount of minerals, vitamins, fatty acids, and carotenoids.
Shellfish contain a higher level of protein. The fish increases the level of testosterone by raising the levels of LH and ICSH in the body. These hormones stimulate the production of testosterone.
It is also used as an aphrodisiac. As discussed, zinc has all the properties that can make your body and mind active. The presence of zinc in shellfish boosts the level of testosterone.
Calcium chloride can also be found in varying amounts in shellfish. These nutrients can help strengthen your bones and prevent bones from fracturing.
12. The pre-workout snack – Bananas
Consuming a banana in your diet reduces the risk of cancer and blood pressure.
Banana contains potassium which helps in managing blood pressure and reduces the strain on the cardiovascular system.
Due to the antioxidant nature of the banana, it prevents children from asthma. Bananas contain proteins that prevent the human body from leukemia.
Due to the antioxidant property of bananas, it helps our body to remove the molecules (free radicals). Banana contains a huge amount of vitamin C. Banana also contains.
Adding bananas to your diet prevents you from heart disease due to the presence of fiber, folate, and potassium.
It also plays an important role in maintaining your digestive health. As we know bananas are full of minerals especially potassium which is why consuming bananas maintain the fluid level in your body.
It also removes the waste from the cells. Potassium also helps in regulating your heartbeat. It also contracts the muscles and also nerve cells to respond.
The enzyme Bromelain is present in bananas which is the best booster of testosterone. And also it increases your energy level.
13. Almonds for your mind and body
Almonds are counted in the world’s most delicious foods. You can add almonds to your diet in many different ways. Roasting almonds as a snack is one of the most widely used methods around the globe.
Almonds can also be taken in the form of almond milk. Almonds are full of minerals, nutrients, proteins, fibers, and vitamins.
Centuries ago, people used to cultivate almond trees just for medicinal purposes. Almond trees are considered one of the earliest cultivations done by human beings.
Almonds contain high amounts of fats but it is unsaturated. It increases the level of vitamin E in the human body. Using almonds regularly increases cholesterol levels. Consuming good cholesterol decreases the cause of cancer.
Almonds increase the antioxidant level in blood streaming and reduce blood pressure. Oxidative damage is prevented by vitamin E which is present in almonds.
Less oxidative damage might help you increase the sexual well-being of your body. Consequently, increasing more testosterone as a fitter body releases more LH. LH stimulates the production of testosterone.
Sugar levels can also be controlled by adding almonds to your diet.
The nutrients that are present in the almonds help in the production of Sertoli cells. These cells keep the interstitial cells healthy thus resulting in higher levels of testosterone.
Almonds contain a specific number of vitamins and minerals that can also help in the increased production of testosterone and also in the production of other sex hormones in males.
14. The stone fruit – Avocado
Avocados are often regarded as stone fruit. They have a creamy texture and grow in warm climates.
They have numerous health benefits which include protection against cancer, improving digestion, decreasing the risk of depression, increasing the level of testosterone, and many more.
Food nutritionists and healthcare advisors often recommend using bare avocados and avocado oil for their potential health benefits.
Avocado contains around 20 vitamins and minerals and is considered a nutrient-dense food. It is rich in folic acid and helps in increasing production, along with healthy fats.
It improves the sense of well-being and improves the mood. It also can stimulate the adrenal gland to release cortisones for gaining muscle mass.
Avocados are one of the best sources for the production of testosterone and increasing its level in the body.
The muscular shape of the body in males is due to the presence of testosterone in the body and avocados can be used effectively to increase the level of testosterone.
In addition to it, the sex drive in males is chiefly regulated by the level of testosterone in the body. Consuming avocado oil in food items can help males increase their sex drive and potency.
Avocados are extremely high in fats. Around 70% of the avocado fruit is primarily made up of monounsaturated fats. Monounsaturated fats are very helpful for the human body and can significantly affect the production and synthesis of testosterone.
15. Roasted Cashews
Cashews are again a good source of fats, fibers and proteins. Consuming cashew regularly helps in weight management and bone health.
Cashews also contain minerals, energy, calcium, and sugar. Cashew contains calories, carbs, and selenium It is also the source of
- Vitamin B6
- Vitamin K
Cashews contain a lot of monounsaturated and polyunsaturated fats. These fats vastly increase the health benefits of Cashews like boosting the cardiovascular system, treating epilepsy.
Cashews as mentioned are of great help when it comes to weight loss. Cashews are also the best source of mineral copper. It also has the property of antioxidants to lower the oxidative cell damage level.
Hence, Increased testosterone levels of the body. Naturally, cashews are a rich source of zinc. Zinc contains many properties which are beneficial for hormones.
Cashews contain magnesium which helps in the synthesis of estrogen and testosterone. Magnesium can be a key factor for leading a very healthy sex life.
16. The healthy rabbit food – Carrots
One of the first fields of carrot trees was cultivated way back thousands of years ago in Afghanistan.
Carrots are the best source of antioxidants and are also rich in fibers, potassium, minerals, and vitamins. Most plant-based food is composed of antioxidants.
Carrots contain vitamin A. Vitamin A deficiency causes eye disease such as blindness etc. Many researchers in the past found that the nutrients in carrot juice kills leukemia cells and slow their production.
Carrot juice is very helpful for smokers because it protects the lungs from cancer. A medium-sized carrot contains 5 -7.6% protein, 25 calories, and 1.7 grams of fiber.
Fibers present in carrots can help in the management of blood pressure. Another type of Antioxidants that carrots provide is vitamin C.
Carrot contains phosphorus, vitamin K and a small amount of calcium that prevent osteoporosis and keep the bone healthy.
All these health benefits make carrots a perfect match for this list. Consuming carrots in the diet improves man’s fertility.
Sperm quality is improved by Carotenoids that are present in carrots. Carrots contain certain minerals which increase the testosterone level.
17. Sweet Potatoes
Sweet potatoes can be used effectively to maintain the level of testosterone and even increase its synthesis within the body.
Certain studies have revealed Vitamin A and Vitamin C augments the human body in the production of testosterone. Sweet potato has almost 283 times more Vitamin A as compared to the normal potato.
For many years scientific researchers have also proven that calcium increases testosterone in the body, sweet potatoes have a high level of calcium that helps the body to maintain a level of hormone in the body.
Magnesium and potassium are considered as one the chief components of testosterone, sweet potatoes have 6 times more magnesium as compared to white potatoes.
One of the best practices to increase testosterone in the body is to eat eight ounces of sweet potatoes with peppers and onions cooked in coconut oil. This will help the males to maintain an optimal level of testosterone.
Testosterone is one of the most significant male hormones. It plays a vital role in the male body for creating its sex drive, bone mass, muscle mass & strength, fat distribution, and the production of sperms and red blood cells.
These were some of the most important foods, that help increase the levels of testosterone in the body. Whether it be onions, vegetables, or any other food when it comes to boosting testosterone, a healthy and balanced diet never performs below the hope.
These foods will help you increase your testosterone and decrease estrogen levels at the same time.
Keep in mind to consult your healthcare advisor for correct quantities of nutrients and for any unknown allergies you might have developed to any of the above-mentioned food.
Last but not the least, do try to keep your diet a balanced one. Any anomalies in the quantities of the above-mentioned food can lead to drastic effects.