Foods That Boost Testosterone

12 Foods That Increase Testosterone


Testosterone plays a huge role in a man's life. From muscle health to hair growth, it's essential to a healthy lifestyle. However, as an individual begins to age or struggle with illness, his testosterone lowers more and more with each passing year.

Hypogonadism is a condition that is known for its ability to lower testosterone. And while doctors may offer treatment, it's still a good idea to consider adding testosterone boosting foods to your diet. Two of the most natural and effective of these are zinc and vitamin D.

1. Tuna
Not only is tuna rich in proteins and good for your heat, it also contains vitamin D—a mineral that assists with the production of testosterone. And the great thing about it is that it doesn't matter what form it is in-canned, fresh or raw, a single serving will give you the nutrient you need. If you would like a few alternatives, you may also consider sardines or salmon. Just remember that it is best to consume it in moderation as it does contain a significant amount of mercury.

2. Low fat milk with Vitamin D
Milk is known for being rich in both calcium and protein. However, have you ever given any thought to how it affects your testosterone levels? The vitamin D can at least help to keep your levels in check. Choose one that says that is fortified with vitamin D. You should also choose low-fat milk because it contains less fat than skim or whole.

3. Egg Yolk
Sure, egg yolks may contain a lot of cholesterol, but in terms of nutrients, they are packed with them. In fact, egg yolks tend to have more nutrients than the whites. One key nutrient is vitamin D. While you should probably avoid them if you struggle with high cholesterol, they are great for increasing testosterone levels.

4. Fortified Cereal
Are you getting bored with your egg breakfast, but still want to keep down on the cholesterol? Well, consider jumpstarting your morning with cereal. There are several brands on the market that are fortified with vitamin D—a great compound for increasing your testosterone.

5. Beef
Red meat has gotten a bad rep over the years. It sometimes contains a significant amount of fat and has been linked to cancer. However, it does contain certain types of beef, such as chuck roast and ground beef, which contain zinc— a nutrient known to boost testosterone. The healthiest way to consume beef is to choose the leanest cuts. You should also make sure to eat it only in moderation.

6. Shellfish
Crab and lobster are chalk full of zinc. According to the National Institute of Health, you can't get any better than the Alaskan king crab when trying to increase testosterone levels.

7. Beans
The great thing about beans is that they contain Vitamin D and Zinc. This is especially the case when it comes to black beans, kidney beans, and white beans. If you're a fan of baked beans, just remember that you're going to need a few additional sources in your diet. Another great thing about beans is that they are good for the heart because they contain proteins that are plant-based.

8. Cruciferous Vegetables
Cruciferous vegetables refer to those like cabbage, cauliflower, broccoli and Brussel sprouts. These are the foods which release a compound called indole-3 carbinole. They are anti-estrogenic and they work to allow levels of free testosterone by making sure that estrogen is converted into the safest forms. In this way, your free testosterone is able to easily to androgen receptors. And this in turn positively affects you gym performance, fat loss, muscle building and much more.

9. Oysters
Zinc is essential for keeping your hormone level balanced, especially in early adulthood. Another great source of zinc is oysters. If you suffer from a zinc deficiency, then give oysters a try.

10. Garlic
Diallyl-disulfide is a compound which triggers the increase in testosterone levels and garlic is loaded with it. In fact, animal research has shown that garlic is the most effective when combined with a high protein diet.

11. Mushrooms
If you want to increase your testosterone levels, then you should definitely load up on the mushrooms. These little vegetables are great at preventing aromatase production. What is aromatase? Well, it's an enzyme that is responsible for converting androgen into estrogen. This makes it next to impossible for free testosterone to bond to your androgen receptors.

12. Spinach
When it comes to spinach, both athletes and nonathletes can benefit. According to a study conducted by the Biological Trace Element Research, it was found that magnesium, the chief ingredient in spinach, can increase both free and total testosterone. What's so great about magnesium is that it helps to develop the muscles as well as your reproductive function.