19 FOODS THAT BOOST TESTOSTERONE!

Boost Testosterone Naturally with these Foods

What Foods Work & Why?

1 Brazil Nuts

The Brazil nut is a large, hard-shelled fruit that grows in the Amazonian rainforest.

It contains high levels of zinc and selenium which are essential for healthy sperm production in men.

The nuts also contain tryptophan, an amino acid that helps produce serotonin and melatonin.

These nutrients help improve mood and reduce stress by increasing your body’s natural feel-good chemicals.

The two primary minerals found in these nuts also help with boosting testosterone levels, which is why they’re often referred to as “male superfoods.”

2 Clams

These are one of nature’s natural zinc-rich foods, which are important for the production and maintenance of healthy sperm.

Zinc deficiency can cause low sperm count and impotence in men.

Zinc also helps with hormone balance in men.

Clams have been shown to improve libido as well.

They’re low in calories so they can be eaten often without worrying about weight gain or loss- just what you need to fix lagging t levels.

 

3 Avocados

Avocados contain high levels of healthy fats in monounsaturated fats which help increase testosterone levels.

Monounsaturated fats also lower bad cholesterol and triglycerides.

In particular, it contains high levels of oleic acid, which has been shown to increase testosterone levels. This is why avocado toast is such a popular breakfast choice.

The avocado also contains vitamin E, which helps to prevent cell damage from free radicals.

Free radicals are molecules that cause cell damage and can lead to cancer.

Not to mention the fact that oxidation can hurt the testosterone-producing Leydig cells.

They are also a good source of fiber.

Fiber is an important part of a healthy diet as it helps to lower blood cholesterol and blood pressure and help eliminate estrogen, the most well-known of all the female hormones.

4 Amaranth

 

Amaranth is not well known throughout many parts of the world, and that’s understandable considering the fact that it was almost wiped off the face of the planet when Spanish conquistadors invaded Mexico (where the plant was native to).

Luckily, it has made a resurgence and can be found growing in many parts of the world today.

Amaranth is considered a pseudo-nut and more closely related to a lentil. It is highly nutritious and abundant in magnesium.

In addition to this, it may have the potential in helping to reverse reproductive damage, following findings of an investigation conducted on rodents.

If you believe you’re deficient in magnesium, consider having some amaranth- you’ll be glad you did once you find out that it’s also a complete and rich source of protein. 

5 Extra Virgin Olive Oil (EVOO)

Extra virgin olive oil is one of the most nutritious foods you can consume.

It is an unrefined oil that contains high amounts of monounsaturated fatty acids (MUFAs), moderate levels of saturated fat (SFA), and lower polyunsaturated fat content.

MUFA and SFA types of fat are important for testosterone production and make extra virgin olive oil a great inclusion to a diet geared at increasing this hormone.

In addition to this, EVOO is loaded with antioxidants that lend themselves to reducing inflammation, such as that associated with chronic liver disease, high blood pressure, and contains the possible testosterone boosting compound oleuropein.

6 Eggs

Eggs are one of the most popular foods that men love to eat.

They’re also one of the best sources of essential nutrient protein, and they’re easy to prepare.

But did you know that eating eggs could naturally boost your testosterone?

A study published in the Journal of Clinical Endocrinology & Metabolism found that consuming two eggs per day for three weeks increased levels of free testosterone by nearly 50 percent.

The researchers believe this increase may help protect against age-related declines in testosterone.

Eggs are a rich source of dietary cholesterol, saturated fat, vitamin b, vitamin D, and minerals that all contribute to increased energy levels, testosterone production, and muscle growth- just be sure to actually eat the egg yolks!

7 Pumpkin Seeds

The pumpkin seed is one of the most nutritious seeds known to man.

It is a treasure trove of protein, magnesium, zinc, vitamin E, and has a high concentration of omega-3 and 6 fats, which are good for the nervous system.

Zinc is an important mineral for both men and women because it will help the body maintain an adequate level of hormones and enzymes, which are necessary for bodily functions.

For men, zinc is also important because it helps the body maintain optimal production of testosterone, which is necessary for normal development and sexual function.

However, many of the benefits of pumpkin seed consumption are likely to manifest only in older men.

This is due to the presence of a natural compound called beta-sitosterol.

This compound restricts the conversion of testosterone to dihydrotestosterone, and also acts as an estrogen blocker, even though it is technically an estrogen itself (a phytoestrogen).

Younger men do not necessarily need to have their DHT restricted, as it is an integral part of

 8 Grass-Fed Beef

This point actually confuses many people.

“Aren’t all cows fed grass?”, is what you might be asking.

And a justified question it is.

However, the sad truth is that industrial farming does not allow cows wide open spaces to graze.

Rather, they are grown in small confined spaces and fed grain composed of corn and soybean meal. This naturally alters the composition of beef they produce.

Grass-fed beef is a leaner and healthier alternative to conventional beef.

It is also more environmentally friendly and humane than many conventional beef production systems.

Grass-fed beef is leaner because the animals are allowed to roam free and eat only grass and other natural vegetation.

Grass-fed beef is more nutritious than grain-fed beef which has more fat and calories.

Research shows that grass-fed beef has higher levels of conjugated linoleic acid (CLA)which has been linked to an increase in testosterone levels.

CLA is also extremely beneficial for the heart, ensuring that you can use your greater testosterone levels to do manly activities.

This translates to decreased body fat, increased muscle mass, and improved sexual functioning.

Beef is also an excellent source of heme iron, critical for the synthesis of red blood cells.

Don’t like steak?

No worries.

Ground beef tastes different but is equally as nutritious.

And no- lean cuts of red meat will not raise your risk of colon cancer, especially when consumed as part of an overall healthy lifestyle.

9 Hot Chilies

If you’re looking for something to turn up the heat, or literally spice up your love life, eating

If you’re looking for something to turn up the heat, or literally spice up your love life, eating more hot chili peppers may be just the thing you need.

In addition to being a great metabolism booster, the active compound found in chili peppers- capsaicin can actually increase testosterone levels too.

10 Asparagus

 

To be honest, it’s surprising that more people don’t enjoy eating asparagus.

Its bean-like flavor profile makes it easy to incorporate into many recipes and allows you to experience some of its benefits.

Asparagus, apart from being a good source of important minerals and vitamins, contains a unique amino acid called asparagine.

This amino acid is related to aspartic acid, which is an effective testosterone boosting agent and is usually included in many supplements designed to do the same.

Asparagus also belongs to the cruciferous family of vegetables, known to help reduce high estrogen load and favor an optimized testosterone profile.

11 Dark Chocolate

Dark chocolate is already known for its ability to increase dopamine levels, but just what can it do for testosterone levels?

We owe this to the presence of compounds called flavonoids.

Chocolate contains one by the name of epicatechin, which research suggests is responsible for increasing testosterone levels.

The best way to get enough of the stuff is to eat dark chocolate (the higher the cocoa content, the higher the epicatechin content), but if you can’t eat chocolate due to dietary restrictions, you can also get it in other ways.

For example, dark chocolate milk contains epicatechin, while dark chocolate pills (also known as “epicatechin capsules”) can be taken via the mouth.

Research has also found that epicatechin increases testosterone by reducing the amount of sex hormone-binding globulin (SHBG) in blood.

Almost all testosterone found in the body is bound and unable to elicit an effect. It must be free

Catechins also help with better blood flow and can even improve symptoms of erectile dysfunction.

12 Coconut Oil

Coconut oil has received much flak over the years wrongfully, as it is believed that it once contributed to heart disease.

Today, however, the truth is that coconut oil is extremely healthy with multiple benefits for your body.

For instance, it can help to improve brain function, metabolism, thyroid hormone production, along testosterone synthesis.

Coconut oil is a rich source of saturated fatty acids, but also medium-chain triglycerides (MCT) which bypass the liver during the metabolic process and lend themselves to the production of ketone bodies.

This makes coconut oil especially useful on ketogenic and weight loss diets.

13 Ginseng

Ginseng is a plant that has been used for centuries in the East, especially in Chinese medicine, to treat a variety of health conditions.

It can be found in herbal teas, capsules, powders, and even in some foods.

Traditionally, it has been used to improve mental and physical performance, relieve fever and reduce stress.

Ginseng is an adaptogen, which has been shown to help the body’s resistance to stress and disease.

Herbalists and physicians believe that increasing resistance to stress can help improve and maintain hormone balance and immune system functioning.

For men, ginseng may help increase testosterone levels.

Much of this benefit of testosterone is believed to be due to the presence of compounds known as ginsenosides, which bind to and activate the androgen receptor.

Ginseng also inhibits the activity of SHBG, which is attached to testosterone, and makes it unavailable for use.

14 Grass-Fed Butter

50 years ago butter was seen as the major culprit in causing cardiovascular disease.

As a result, people slowly transitioned to artificial butter-like substitutes, such as margarine, for example.

However, this fallacy has since been debunked, with many experts now agreeing that high-quality butter is good for you and can help boost your testosterone levels significantly.

The presence of saturated fatty acids and vitamins such as vitamin D, vitamin K2, vitamin E and A, all play roles in testosterone synthesis.

If you find it difficult to add butter to your meals, whip up some coffee with added butter for a real powerful morning booster.

  

15 Raisins

Raisins are chock-full of nutrients in the same way that grapes are, but are lower in sugar and much more convenient to carry since they are dried.

Raisins also possess the potent anti-inflammatory compound resveratrol which shows anti-estrogen and testosterone boosting effects.

Then, there is the underestimated mineral boron, which has the potential for really increasing testosterone production.

Combine it with other testosterone-friendly nuts to make a high-protein, nutrient-rich snack while traveling or on the go. 

16 Pomegranates

When last did you have a pomegranate?

Chances are, not recently.

Pomegranates are a true superfood, having some of the highest levels of antioxidants on the planet. But there’s more.

Regular pomegranate or pomegranate juice consumption can have significant benefits on your vascular health; meaning better blood pressure control and even stronger erections.

· Not enough reason?

· How about the fact that pomegranate juice consumption is associated with an average increase in salivary testosterone levels by over 20%, and after just 2 weeks of consumption?

• increase in salivary testosterone levels by over 20%, and after just 2 weeks of consumption?

They may also contain natural anti-estrogenic compounds since estrogen levels are reduced following regular consumption (according to in vitro lab studies).

17 Organic Bacon

Did someone say bacon?

Bacon is a favorite across the world, but unfortunately is not one of the healthiest choices you can make.

However, what if we told you that you can actually have more bacon, given that you choose the right kind?

We don’t think you need any more convincing to do so.

Like grass-fed beef, organic bacon is obtained from pigs that have been grown without the need for synthetic chemicals, steroids, or other growth-enhancing compounds.

Instead, you get high-quality protein and pure unadulterated saturated fat which contribute to testosterone synthesis.

It must be emphasized, however, that you need to ensure the bacon is organic in nature.

Otherwise, you would just be introducing loads of xenoestrogens which are sequestered in the fat of the pigs.

Xenoestrogens are synthetic estrogen-like compounds that wreak havoc on men’s endocrine systems.

Manifestations of chronic exposure include the development of gynecomastia, or breast

enlargement in men, and even infertility.

Combine organic bacon with eggs for a powerful breakfast meal.

18 Ginger

A powerful anti-inflammatory food that can help with boosting testosterone levels naturally as well.

Try to use more in foods, make into teas or even use in supplements to support hormonal health.

 

19 Garlic

Did you know that garlic and vitamin C taken in conjunction is an excellent remedy for erectile dysfunction?  😲

Together, they potentiate the production and effects of nitric oxide.

In addition, the quercetin and a compound called allicin found in garlic could help raise testosterone and reduce cortisol levels, making it an absolute essential food item when shopping.

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I actually eat a lot of this food on a consistent basis, and I do believe it to be true that it boosts testosterone. I keep leaner easier, my metabolism seems faster and aside from the fact they are also healthy my T-levels do not dip like they used to when I wasn't so health conscious.  Also, if science finds it to be true by measuring the compounds found in each food that's enough to give me a reason to eat a variety of the foods listed above, if you try it out let me how it works for you! 

Do me a favor drop a comment, it helps to know someone out there is reading this stuff!! 

Thanks - Dan the Testosterone Man

(And I'd thank the wellness warrior for his article which inspired me to write this)