Testosterone is a steroid hormone found in various vertebrate beings, including human.
This hormone is very vital to the overall functioning of males’ reproductive organs and development of salient male characteristics like muscle mass and body hair.
However, the importance of testosterone in men can never be overemphasized as it has to do with your energy levels, muscles, weight, bones, heart, and more importantly your sexual health!
That being said, having a low testosterone level have a lot of disadvantages, which include low energy, bad sexual health, anxiety, depression, higher risk of cardiovascular and Alzheimer’s disease – which shows how important this hormone is!
So, how can you improve your testosterone levels without any surgery???
Don’t worry, this article will reveal to you 15 best foods to boost your testosterone levels naturally, so read through…!
15 BEST FOODS TO BOOST YOUR TESTOSTERONE LEVELS NATURALLY
#1 -Egg Yolks
Multiple studies reveal that regular consumption of egg yolks can help boost your testosterone levels as it is very rich in some potent properties that stimulate the latter.
Additionally, Egg yolks is considered more nutritious than egg whites as it contains a relatively high amount of good cholesterol and doesn’t spark or increase the levels of bad cholesterol in the blood.
Apart from the fact that egg yolks help in boosting testosterone and good cholesterol levels, it is also linked with healthy heart function and lowers the risk of numerous cardiovascular diseases.
#2 – Oysters
Oysters are excellent sources of Zinc, a vital nutrient during puberty. This mineral plays a significant role in a man’s life as it enhances sperm health and reproductive function.
Men with zinc deficiency are likely to experience sexual conditions, including impotence, delayed sexual maturation, and may even develop hypogonadism, a situation in which the body is not able to produce enough testosterone.
However, one of the best ways to prevent/combat the aforementioned conditions is by eating foods rich in zinc [such as Oysters]as they exhibit aphrodisiac effects due to their amino acid content that enhances sex hormone production.
Oysters are also linked with health benefits like improved blood circulation, reduced body weight, and improved overall health.
Perhaps you don’t like taking Oysters, some other zinc-rich foods you can opt for include: nuts, red meat, strawberries, pumpkin seeds, poultry, beans, etc.
#3 – Leafy Green Vegetables
Leafy green vegetables are renowned for their amazing health benefits, one of which includes improved testosterone levels.
These vegetables are super rich in magnesium, an important mineral that plays a vital role in boosting the level of testosterone levels.
Spinach, Swiss chard, and kale are typical examples of vegetables that may help improve your testosterone levels.
Other foods with high magnesium content include: beans, lentils, nuts and seeds, whole grains, etc.
#4 – Onions
Onions are yet another nutritious food with a wide variety of benefits, ranging from supporting the cardiovascular health, slimming the waistline, strengthening the immune system, and even boosting the testosterone levels in the body.
That being said, consuming onions regularly will not only enhance your sexual health, but also boost your overall health.
The excellent amount of nutrients and antioxidants in onions helps in keeping the blood sugar levels in check, reducing inflammation, not forgetting that they also prevent cancer.
#5 – Broccoli
Broccoli is a typical food you should always opt for if you’d love to boost your testosterone levels naturally.
The reason is because it contains indole-3-carbinol content, which helps in increasing testosterone levels simply by lowering the levels of estrogen in the body.
Other benefits attached to regular consumption of Broccoli includes: reduced cholesterol, reduced risk of cancer, improved bone health, to mention but a few.
#6 – Avocados
Avocados are renowned for their high-nutritious nature and are also linked with a wide variety of health benefits.
They contain excellent amount of fiber, potassium, monounsaturated fats and other important properties.
However, one of the amazing benefits you will enjoy when you increase your avocados intake is that your testosterone levels might be increased, and this is made possible through its monounsaturated fats content.
The fiber in avocado also helps in reducing the amount of bad cholesterol while promoting that of the good cholesterols to keep your cardiovascular and overall health functional.
#7 – Pumpkin Seeds
Pumpkin seeds are also go-to area when it comes to food that can actually boost your testosterone levels.
This is because they contain a significant amount of magnesium and zinc – both of which are great testosterone level boosters.
Other benefits you will derive from eating pumpkin seeds include: stronger immune system, improved prostate health, excellent cardiovascular and liver health, among others.
#8 – Ginger
Ginger is a very versatile spice and it is being used since time immemorial for both medicinal and culinary purposes.
However, one of the health benefits of consuming this magical food is that it may help boost your testosterone levels naturally and improve your fertility as a man.
Ginger is also considered a great food as it helps in reducing post-workout muscle soreness, reducing blood sugar levels, keeping cholesterol levels in check, to mention but a few benefits.
#9 – Fortified Plant Milks
Fortified plant milks, such as those made from almonds, soy, hemp, and flax are good sources of Vitamin D, a vital nutritional component that is linked with improved testosterone levels and other health benefits.
Therefore, you’d be doing your sexual health a great thing if you can add more fortified plant milks to your diet.
#10 – Garlic
Garlic is made up of several potent substances, including allicin, which helps in lowering cortisol levels in the body and thus increasing the levels of testosterone.
You can combine garlic with some other related foods to further boost your testosterone levels and overall sexual health.
#11 – Almonds
Almonds contain a significant amount of mineral zinc which is considered to exhibit testosterone-boosting effects in people with zinc deficiency.
If the level of zinc in your body is lower than required it could discontinue your pituitary gland from releasing some of the vital hormones for stimulating testosterone production.
However, one of the best ways you can mitigate this is by consuming foods that are rich in zinc, such as almonds.
#12 – Spinach
Spinach is often rated as one of the best testosterone boosting foods we have presently. This is because spinach is a natural source of magnesium which has been proven severally to have a significant impact in boosting the testosterone levels in men.
This cruciferous vegetable also contains vitamin B6 and Iron – both of which are considered great testosterone boosters.
#13 – Lemons
Lemons, just like many other citrus fruits are very effective in boosting testosterone levels due to their rich nutrient content.
Lemons improve the level of testosterone in the body simply by lowering your levels of cortisol so as to spur the growth of the former.
That being said, lemons also contain vitamin A, one of the key minerals the body need producing testosterone. The vitamin A in lemons helps in reducing estrogen levels, which translate into a more effective testosterone.
#14 – Oats
Oats and other whole grains contain excellent amount of magnesium, a mineral that enhances testosterone and other anabolic hormones in the human body.
Similarly, multiple studies reveal that moderate consumption of dietary fiber-rich foods like oats could result in healthy testosterone levels.
#15 – Walnut Oil
Walnut oil is very beneficial to the male’s sexual health as it contains high content of Alpha-Linolenic Acid (ALA) and omega-3s, which many studies opine to exhibit stimulating effects on the male reproductive system and that it could also boost plasma testosterone.
BONUS: TIPS FOR BOOSTING YOUR TESTOSTERONE LEVELS NATURALLY
- Avoid taking alcohol
- Avoid consuming fake fats e.g. soybean oil, corn oil, vegetable oil, and canola oil
- Reduce your sugar and processed carb intake
- Reduce your stimulants consumption
- Eat foods high in saturated fats and omega-3 fatty acids e.g. Chicken thighs, Eggs, Fattier beef, Almonds, Walnuts
- Eat a low sugar diet
- Consume healthy fats and proteins
- Increase your cruciferous vegetable consumption
- Eat an adequate amount of protein
- Increase your healthy fat intake
- Perform high-intensity interval training
- Get some sunlight
- Get enough sleep
- Improve your posture