Testosterone is a male sex hormone, that has other functions as well other than the sex drive. It is important for the following functions. 

• Hair growth 
• Muscle and bone health 
• Sperm production 

The level of testosterone may decrease with the advancing age or from chronic diseases. Low testosterone, low T, or hypogonadism can be treated to prevent further health issues. It is essential to maintain hormonal levels in the body to manage testosterone levels. You can maintain or boost testosterone levels by eating a well-balanced diet. 

To achieve increased testosterone levels, it is advised to be knowledgeable of the overall consumption of hormone-containing foods or hormone-mimicking nutrients, such as phytoestrogens. Some experiments have shown that these nutrients may affect the balance of hormones overall.

You may consider possible testosterone-boosting ingredients, along with your doctor's advice, as a normal supplement to Low-T treatments. Two nutrients are essential in our diet including zinc and vitamin D, they are precursors for making testosterone¹. 

 

Foods for boosting testosterone levels 

 

Garlic and Onion 

Garlic and onions are important in the kitchen as well as for men's health. They play an essential role in the production of sperm. Both increase the levels of hormones that increase the production of testosterone. Natural chemicals called flavonoids are present in garlic and onion that boost testosterone levels. 

 

Meat 

Increase protein intake in our diet by consuming meat including chicken, lean beef, and fish. Other sources of protein include eggs, nuts, seeds, and tofu. The amount of protein required depends on gender, age, and how active you are. However, you must try to get 5 to 6 ounces of protein per day². 

 

Pomegranates

The pomegranate is well known for its beneficial effects on sexual health and fertility. It has antioxidant properties that reduce stress and supports heart health. A research study conducted in 2012 also shows that testosterone levels increase with pomegranate.  Drinking pomegranate juice also keeps your blood pressure within a normal range and improves your mood. 

Drinking pomegranate juice in the morning boosts your testosterone levels and lowers stress hormone levels such as cortisol. 

 

Extra-virgin olive oil

There are many health benefits of olive oil, including reducing the risk of cancer and heart diseases.  

Olive oil is high in monounsaturated fat, antioxidants, and vitamin E. These factors are responsible for the health benefits of food. Male reproductive health can also benefit from extra-virgin olive oil. The findings of a small-scale study suggest that in healthy adult males, olive oil can increase serum testosterone levels.

An increase in the luteinizing hormone is also experienced by many participants that increase testosterone production from the cells in the testes³.  

 

Honey

Natural mineral boron is present in honey which is present in both food and the environment. It is linked with helping to improve the levels of testosterone and is also good for building solid bones and for building muscles, as well as enhancing abilities and coordination of muscles.

Oysters

 Oysters are famous for their aphrodisiac properties. Naturally, oysters are a rich source of zinc, and zinc is essential for the healthy production of testosterone. Ultimately, testosterone increases our libido and acts as an aphrodisiac. 

 

Salmon

The nutrient contents of salmon include vitamin B, omega-3, and magnesium. All these nutrients increase testosterone levels that's why good quality wild salmon is an excellent source.  Moreover, it is involved in decreasing the levels of the 'Sex Hormone Binding Globulin' which makes testosterone non-functional. Reduction of sex hormone-binding globulin the impact of testosterone increases on the body. 

 

Tuna

Researchers at Graz Medical University, Austria propose that tuna is a good source of Vitamin D that can increase testosterone levels by 90%. Vitamin D is an important sperm count. 

 

Bananas

An enzyme called bromelain is present in bananas, which increases testosterone levels. Bananas have antioxidant properties and important for maintaining energy levels. 

 

Garlic

Allicin is a compound found in garlic that has cortisol lowering properties. Cortisol and testosterone both are produced from the adrenal gland. Cortisol is produced under stress conditions and it affects testosterone production as well.  So, the production of testosterone increases with decreasing levels of cortisol. Garlic work as a cortisol reducer which in turn increases testosterone levels. 

 

Eggs

The nutrient content of eggs includes omega-3s, protein, vitamin D, and cholesterol all these nutrients have testosterone boosting properties.  Many ingredients of eggs boost testosterone and protein provided by eggs assist in muscle building⁴. 

 

Cruciferous vegetables

Cruciferous vegetables are anti-estrogenic foods since they release a compound called indole-3 carbinole, these include (broccoli, cabbage, Brussels sprouts, and cauliflower). This molecule is converted to di-indollyl methane, which turns estrogen into safer forms, causing free testosterone levels to be sufficient. Free testosterone binds to androgen receptors quickly to increase sex drive, build muscle, decrease fat, and boost your gym efficiency.

 

Mushrooms

If you want to boost your testosterone levels, then you must fill your plate with mushrooms. Mushrooms inhibit the production of the enzyme aromatase, which converts androgen to estrogen.  The more you consume mushrooms in your diet, it will prevent free testosterone from binding to androgen receptors⁵. 

 

References

 

1. 8 Testosterone-Boosting Foods. [internet]. [cited 2020 November 29]; Available from  https://www.healthline.com/health/low-testosterone/boosting-food
2. Natural Ways to Boost Testosterone. [internet]. [cited 2020 November 29]; Available from  https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost
3. Best foods for increasing low testosterone. [internet]. [cited 2020 November 29]; Available from  https://www.medicalnewstoday.com/articles/323759#top-8-testosterone-boosting-foods
4. 10 testosterone boosting foods. [internet]. [cited 2020 November 29]; Available from  https://www.mariongluckclinic.com/blog/10-testosterone-boosting-foods.html
5. 6 Testosterone-boosting Foods. [internet]. [cited 2020 November 29]; Available from  https://www.mensjournal.com/food-drink/6-testosterone-boosting-foods/6-mushrooms/

 

 

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