Testosterone is a steroid hormone found in both men and women, however men have a much higher amount present (7-8 times greater).
It plays an important role in developing male characteristics including building muscle and body hair.
Testosterone can also help with:
- Increasing energy levels
- Fat loss
- Stronger bones
- Heart health
As we age our testosterone levels will fall, research has found that it drops 1% every year after the age of 30.
This can cause low sex drive, erectile dysfunction, low sperm count, sleep problems, loss of muscle and strength, fat gain, brain fog and depression.
So what can you do to maintain or even boost your testosterone levels? We have a couple of ideas in our natural testosterone boosters article, but for a start you should look at your diet.
Best Natural Testosterone Boosting Foods:
#1: Fava Beans
Fava beans are a good source of protein and fibre. They also contain other minerals such as potassium, phosphorous, calcium and manganese.
L-dopa is another compound found in fava beans, with this helping to synthesise dopamine, which can help boost human growth hormones like testosterone.
#2: Chia Seeds
Chia seeds are full of essential fatty acids that can boost testosterone.
They are also a good source of both protein and good carbs.
Spinach is full of magnesium, which has been shown to increase testosterone production.
Eating spinach can also improve the production of nitric oxide as it contains nitrate that is converted into nitric oxide.
This is beneficial for building muscle as nitric oxide helps increase blood flow during workouts.
When you eat corn you are stimulating the release of luteinizing hormone. This then travels to the leydig cells of your testes, which then stimulates the synthesis of testosterone.
#5: Pine nuts
Not only do pine nuts contains both poly and mono unsaturated fats, they also contain the natural steroid androstendione too.
There are two ways that eating oats can boost your own testosterone levels.
Oats contain steroidal saponins that can help stimulate the production of luteinizing hormone.
Eating them can also reduce the amount of globulin in your blood. This is a sex hormone that when reduced allows more testosterone to be present instead.
Garlic contains diallyl-disulfide that stimulates the luteinizing hormone in your pituitary gland.
Research has also found that garlic can help reduce exercise induced fatigue.
You will find resveratrol present in blueberries that can both boost your natural testosterone levels as well as inhibiting oestrogen production.
Whether consumed raw or with juice, onions have been shown to boost testosterone.
Celery contains androstenone and androstenol, which are both powerful hormones that can cause an increase in testosterone production.
They contain magnesium, boron and arginine that have all been shown to stimulate testosterone production.
Almonds contain vitamin E, potassium and magnesium, which all aid testosterone synthesis.
Bananas contain an enzyme called bromelain that can increase testosterone synthesis. They are also a good source of vitamins and minerals.
This works in two ways.
Firstly Ginseng can help relax your arteries and veins, which can aid blood flow.
It also contains steroidal saponins that can increase both testosterone levels and DHT.
Other health benefits of Ginseng include:
- Energy boost
- Lower blood sugar and cholesterol levels
- Reduced stress
- Promote relaxation
- Treat diabetes
#15: Goji Berries
They can aid sleep, which aids testosterone production. Plus contain various amino acids that are beneficial for your muscles and fat loss.
A source of citrulline that can help vasodilation, which is when your arteries and veins relax resulting in better blood flow.
This can aid testosterone production.
A known libido booster and aphrodisiac, eating oysters can increase your intake of zinc, which will help boost the amount of testosterone produced naturally.
They are also a good source of potassium, iron and calcium, which can increase bone strength too.
#18: Brazil Nuts
They contain selenium, cholesterol, antioxidants and L-Arginine, which are all proven to boost testosterone so make sure you add them to your daily diet. They are ideal for use as a snack food.
#19: Red Meat
It was once thought that red meat should be avoided as it can increase the risk of heart disease, but if you want to boost your own testosterone levels you should add it to your diet.
Red meat is full of protein, phosphorus, potassium, zinc as well as other testosterone boosting minerals.
Red meat can increase the amount of glucagon secreted, which boosts testosterone. Its protein content is also essential for muscle repair and building.
When choosing steak, opt for the grass-fed variety as it contains more of the nutrients required for testosterone production. Such as omega-3 fatty acids for example.
#20: Fatty Fish
Fatty fish like salmon are a good source of omega-3 fatty acids that have been shown to release more luteinizing hormone. It can also reduce SHBG (Sex Hormone-Binding Globulin) too, leaving more room for testosterone.
#21: Red Wine
Thanks to the fact that red wine contains a chemical called quercetin, you will lose less testosterone through urine.
#22: Mucuna Pruriens
This is a climbing herb found in India that contains L-Dopa, a precursor to Dopamine.
Increased levels of Dopamine can lead to more testosterone being produced in your body.
#23: Dark Chocolate
Consuming dark chocolate regularly can boost testosterone as well as improve your libido.
It contains magnesium and L-Arginine, proven testosterone boosters.
When choosing which dark chocolate brand to buy, opt for those with the highest percentage of cacao.
Ginger has been proven to boost testosterone. It can also aid digestion too.
Eggs are loaded with testosterone boosting compounds, such as healthy fats, aspartic acid, calcium and vitamin D.
They are also full of healthy cholesterol too, which we have already stated is good for boosting testosterone.
#26: Olive Oil
When cooking, choose olive oil over other cooking oils.
Its consumption can help your body to absorb more good cholesterol, which is beneficial for testosterone production.
These can also help increase good cholesterol in your body, resulting in higher natural testosterone levels.
#28: Coconut Oil
Again, using coconut oil works in a similar fashion as olive oil.
There are a few reasons to start eating more avocado.
It is full of nutrients such as fibre, potassium and magnesium. It also contains oleic acid that has been shown to reduce bad cholesterol levels.
A rich source of vitamin A that can increase natural testosterone.
This is fermented cabbage, which contains stomach friendly bacteria.
Gut health is important for testosterone production, so it makes sense to eat a food that improves gut health.
Asparagus is a natural aphrodisiac that contains potassium, folic acid and vitamin E. All testosterone boosting minerals.
Parsley contains a flavonoid called apigenin, which has a proven ability to boost testosterone production.
#34: Pumpkin Seeds
Pumpkin seeds contain magnesium, good fats as well as the amino acid leucine that can all boost testosterone.
Beetroot is a good source of nitrates that can be converted into nitric oxide, which can increase testosterone.
The more aromatase enzyme present in your body the more oestrogen present. This leaves less room for testosterone.
Eating mushrooms can inhibit this enzyme, resulting in more testosterone being present.
A study has found that eating pomegranate could increase your salivary testosterone levels by 24%.
#38: Citrus Fruits
Rich in vitamin C that can reduce cortisol.
Cortisol is a stress hormone that causes a reduction in testosterone. Citrus fruits can help.
A good source of zinc and amino acids. Eating figs can help boost low testosterone levels.
Grapes contain resveratrol that can inhibit an enzyme that converts testosterone to oestrogen. This helps keep your testosterone levels high.
They contain vitamin A and potassium that can elevate testosterone levels.
Aids digestion, and due to it containing magnesium and bromelain can help synthesise testosterone too.
Contains both cholesterol and fat, which is essential for testosterone production.
When choosing bacon opt for the organic variety, as they are not pumped full of chemicals and hormones such as oestrogen like those pigs involved in mass production.
#44: Cayenne Pepper
Cayenne pepper contains capsaicin that can reverse low testosterone synthesis.
An active ingredient found in kelp can inhibit the synthesis of oestrogen. This allows more testosterone to be produced.
You will find the plant steroid androstenone present in parsnips as well as vitamins C, E, K, manganese and boron.
Manganese can boost testosterone, while boron can metabolise (break down) oestrogen.
Kale contains an oestrogen blocker called indole-3-carbinol (IC3). As mentioned a few times already, less oestrogen means more testosterone.
Can be used to aid digestion, and to neutralise toxins. This vegetable also contains indole-3-carbinol, so can also reduce oestrogen levels in your body.
Another vegetable that contains indole-3-carbinol.
Cauliflower also contains indole-3-carbinol. Eating this vegetable can also help boost brain and heart health, and is also helpful for detoxification and digestion thanks to it containing numerous phytonutrients and antioxidants.
#51: Brussels Sprouts
They contain phytonutrients that can reduce oestrogen.
Broccoli contains indole-3-carbinol, plus sulforaphane that can reduce inflammation, helping boost testosterone production.
Carbohydrates are essential for healthy testosterone production. Carbs found in grains can increase prolactin production, which can mess up its production.
Potatoes are the better option.
Basil contains apigenin, a flavonoid that has been shown to be an effective method of increasing testosterone.
#55: Real Salt
Avoid basic table salt as many of the nutrients and minerals have been removed and replaced with heavy metals.
Instead choose real salt like crystal or rock salt as it is nutrient rich (over 60 trace minerals). Avoiding heavy metals and other toxins can do wonders for your testosterone levels.
Probiotics and other gut-friendly yoghurts can have a positive impact on testosterone production.
#57: Blue Cheese
Fermented foods like blue cheese are another good source of gut-friendly bacteria.
Honey, which is known as nature’s healer can boost testosterone thanks to it being a good source of boron.
Boron can also help improve your nitric oxide levels, which helps to open your blood vessels.
You can find saponins in abundance in quinoa. It is a plant steroid shown to raise testosterone levels.
Both strawberries and raspberries are a good source of zinc, which aids testosterone production.
Seafood like shrimp are a good source of vitamin D. Research has found that increasing your intake of vitamin D can lead to an increase in testosterone.
Rich in vitamin A. Liver can help to boost low testosterone.
Turmeric is a spice that contains curcumin, a proven testosterone boosting substance.
How many of these foods do you currently eat? If you are not eating many of them and are concerned about your own testosterone levels perhaps it is time to add them to your shopping list.
Below is the above list in graphic form (click image for larger version), please feel free to share it:
<img src=”http://www.skinny2fit.com/wp-content/uploads/2017/09/Testosterone-Boosting-Foods-sm.jpeg” width=”600″>
<p>Testosterone Boosting Foods – An infographic by the team at <a href=”http://www.skinny2fit.com/”>Skinny2Fit</a></p>
Remember your diet is just one aspect you need to look at if you want to boost your own testosterone levels.