Falling testosterone levels are common in men and women once they reach a certain age.
In men, this happens after the age of 30, and its leading cause is the reduced function of the Leydig cells present in the testes. Similarly, in women, the testosterone levels fall after menopause, which may be around the age of 40 to 45, when the functioning of the ovaries is reduced.
While this problem can be combated through supplements, these may not be suitable for everyone and, in some cases, may even pose health risks.
That is why the safest and most effective method of increasing testosterone is to alter your diet, incorporating foods that can naturally boost the hormone levels in the body. And this is where this guide can come in handy.
Here, we’ve mentioned some foods you can use to improve your testosterone levels naturally. Check them out now!
The Most Effective Testosterone Boosting Foods
1. Fava Beans
Aside from providing a good quantity of fiber and protein, Fava beans contain calcium, potassium, manganese, and other minerals required by the body. They also contain L-dopa, which can help increase dopamine and HGH levels, resulting in higher testosterone levels.
The benefits of spinach from a health perspective are widely known, as it is rich in minerals like iron and magnesium. These can help in weight loss and reduction in blood sugar, but few people know that this green leafy vegetable also improves testosterone production.
3. Chia Seeds
Fatty acids are present in a large quantity in chia seeds and are associated with higher testosterone levels. And these seeds offer the added benefit of providing your body with carbohydrates and protein, which are required for maintaining adequate strength.
Testes have Leydig cells, which are responsible for testosterone production in response to the pituitary gland producing the luteinizing hormone (LH). Eating corn leads to an increase in the luteinizing hormone and can therefore help in improving testosterone levels.
Like spinach, oats offer multiple health benefits, such as lowering blood sugar and controlling weight. This grain helps boost testosterone in two ways. The first is by increasing the number of steroidal saponins that increase the production of the luteinizing hormone, which plays a crucial role in maintaining healthy testosterone levels.
And the second is by reducing the sex hormone globulin in the blood, which is then replaced by testosterone.
6. Pine Nuts
Both polyunsaturated and monounsaturated fats are good for increasing testosterone levels in the body and are abundant in pine nuts. And these nuts are rich in androstenedione, which also serves this function and is often used in medications.
Another natural food that can stimulate the production of the luteinizing hormone in the pituitary gland is garlic. This is possible because it is rich in diallyl-disulfide, which has anti-inflammatory and antioxidant properties and can effectively boost testosterone.
Onions contain quercetin, which can activate protein kinases responsible for cell growth and development. It also plays a significant role in various signaling mechanisms, one of which controls testosterone production. Thus, consuming enough onions can help in improving testosterone levels.
Blueberries are one of the most effective foods that serve as a natural testosterone booster. They contain resveratrol, which enhances the performance of the overall male reproductive system by increasing testosterone levels and enhancing sperm count and motility.
While by itself, the hormone androsterone may not have a substantial effect on the body, it helps in the manufacture of testosterone and estrogen. Celery is a natural food that contains a good quantity of this hormone and can be taken to increase testosterone naturally.
Almonds contain various minerals like potassium, vitamin E, and magnesium which can aid in testosterone production. They are also exceptionally rich in zinc, which can help boost testosterone levels in people who do not have adequate zinc in their bodies.
The antioxidant resveratrol, associated with higher testosterone levels, is found in a large quantity in raisins. Also, raisins contain boron, magnesium, and arginine, which are known to increase this male sex hormone.
Bromelain is an enzyme that can raise testosterone levels effectively and is present in bananas. Additionally, this fruit contains several antioxidants and plenty of minerals, making it excellent for promoting overall health.
14. Goji Berries
Goji berries have a large amount of potassium and are rich in amino acids, responsible for protein synthesis, which can promote testosterone production. These berries also promote muscle growth, help burn fat, and even regulate aging.
Ginseng plays a crucial role in increasing nitric oxide levels in the body, helping promote better blood flow. Additionally, it is rich in steroidal saponins, which can increase DHT and testosterone levels. This edible root also offers other health benefits, such as lowering stress levels, regulating blood sugar, etc.
Watermelon is a natural food rich in the amino acid citrulline, which promotes the widening of the veins and arteries in the body through a process called vasodilation. This helps improve blood flow while lowering blood pressure and is linked to higher testosterone levels.
17. Brazil Nuts
Brazil nuts contain many beneficial compounds, including antioxidants, selenium, cholesterol, and more. The high amount of selenium is primarily responsible for maintaining healthy testosterone levels, which is why this is a much-recommended option on our list.
Oysters are rich in many nutrients that promote better sexual health, such as omega-3 fatty acids, iron, potassium, calcium, and zinc. Zinc is essential for maintaining healthy dopamine levels and, thus, is among the most effective testosterone boosters.
19. Fatty Fish
Fatty fish such as tuna, salmon, and mackerel contain omega-3 fatty acids and vitamin D. These acids can produce more of the luteinizing hormone while reducing globulin, which can be replaced with testosterone. Similarly, vitamin D can naturally boost testosterone levels.
20. Red Meat
Overconsumption of red meat can pose certain health risks, but opting for lean meat can help increase testosterone in the body by improving glucagon secretion. Also, red meat is rich in minerals like potassium, zinc, and phosphorus and contains a lot of protein.
If the goal is to improve testosterone levels, steak from cattle fed on grass is recommended.
21. Red Wine
Red wine contains quercetin, a compound that can block the enzyme which signals the kidneys to excrete testosterone from the body. Thus, it prevents testosterone from leaving the body through urine, helping the body accumulate more of the hormone.
22. Dark Chocolate
Cocoa products like chocolate are incredibly rich in antioxidants like L-Arginine and magnesium and minerals like zinc. Dark chocolate, in particular, is rich in flavonoids, which are important for reducing oxidative stress on various body organs, including the testes.
Thus, eating dark chocolate regularly can maintain the proper functioning of these organs, leading to higher testosterone levels.
23. Mucuna Pruriens
Mucuna pruriens, or velvet bean, as it is also known, is a legume natively grown in Africa and Asia. It is rich in L-Dopa, which can increase your dopamine levels and lead to greater testosterone production.
Ginger is another natural food that has been proven to increase testosterone production. This is because it is highly effective in combating oxidative stress, which can affect organs like the testes, where testosterone is produced.
25. Olive Oil
Offering multiple health benefits, olive oil is another option you can consider for increasing your testosterone levels naturally. Besides boosting serum testosterone directly, olive oil is known to increase the levels of the luteinizing hormone, which stimulates the testes leading to more testosterone production.
Additionally, this oil can help the body absorb good cholesterol more effectively, which also aids in testosterone release.
Consuming eggs provides your body with many important nutrients, including vitamin D, aspartic acid, protein, and omega-3 fatty acids. All of these are needed by the body for producing testosterone and for building muscles and strength quickly.
Cranberries, as a fruit or in juice or extract form, offer several benefits, with one being an increase in the level of good cholesterol in the body. Good or HDL cholesterol is associated with higher levels of testosterone and can ensure its optimal balance.
Avocado contains various nutrients like magnesium, boron, and potassium and is also fiber-rich. Boron can positively affect the hormone levels in the body and may even protect against the degradation of this sex hormone. Also present in this fruit is oleic acid, which is known to lower bad cholesterol and also benefits testosterone production.
29. Coconut Oil
Like olive oil, coconut oil can help improve male reproductive health by helping the body produce testosterone more effectively. It can also improve your metabolism, thereby boosting energy levels and ensuring a proper balance of hormones in the body.
Carrots contain vitamin A and some special fibers that cannot be digested. These fibers help reduce estrogen in the body, which naturally increases with age, helping regulate testosterone levels and the overall metabolism of the body.
Asparagus supplies the body with important minerals and nutrients, including vitamin E, folic acid, and potassium. All these can help increase testosterone in the body and effectively combat testosterone deficiency.
Cabbage that lactic acid bacteria have fermented is known as sauerkraut and is rich in Vitamin K2. Vitamin K2 can affect testosterone levels positively, while these bacteria are good for gut health, which is crucial for improved testosterone production.
Apigenin, a flavonoid which increases testosterone effectively, is present in large quantities in dried parsley. Parsley is also among those leafy greens rich in vitamins C and K and can promote better health when taken regularly.
Beetroot is rich in nitrates which can be converted into nitric oxide to help increase testosterone by opening the blood vessels and may also help prevent problems like erectile dysfunction. It also has boron, which is known to increase the amount of free testosterone in the body.
35. Pumpkin Seeds
Besides being rich in antioxidants, pumpkin seeds contain healthy fats, magnesium, and leucine, an amino acid. All these can help combat low testosterone by boosting the production of this hormone in the body.
Different varieties of mushrooms have been associated with an increase in sex hormone levels since they can lower the production of the enzyme aromatase. Lower levels of aromatase lead to a reduced amount of estrogen in the body, helping the body accumulate more testosterone.
37. Citrus Fruits
Like garlic, citrus fruits effectively lower cortisol levels, the stress hormone responsible for decreased testosterone levels. Thus, fruits like oranges and lemons can help maintain optimal testosterone levels while providing other benefits like lower blood pressure.
Pomegranate is often associated with fertility and improved sexual performance since it can enhance the antioxidant activity in the body. It also contains many estrogen-reducing substances, helping maintain healthy testosterone levels.
Grape skin contains resveratrol which helps improve sperm health and prevents testosterone from converting into estrogen. So, frequently consuming a good amount of grapes can ensure that your body has adequate testosterone.
Figs contain zinc, an essential nutrient needed for testosterone production, and several amino acids required for protein synthesis. Protein required for producing testosterone is also found here, and is another reason we recommend this fruit.
Another fruit that can help increase testosterone is cantaloupe, a variety of melon rich in Vitamin A. This vitamin is required for testosterone production, and its deficiency can adversely affect the amount of this sex hormone in the body. Cantaloupe also contains potassium which serves the same purpose.
While there are several testosterone-boosting supplements on the market, these may have side effects, such as increasing the risk of heart disease and causing prostate enlargement, among others. That is why relying on natural foods is a much better and safer option.
Natural foods also offer multiple health benefits in addition to improving testosterone levels in your body. What’s more, they are not as expensive as testosterone supplements tend to be, and multiple foods can be taken together.
So, go out and find the option most suitable for your needs, and we’ll see you in the next one. Goodbye!