Testosterone: Boost For Men with 45 Natural Foods: testosterone hormone is usually touted as assisting men in maintaining their virility and vitality, but levels of testosterone naturally begin to dip by about 1% a year after the age 30.
Signs and symptoms that your testosterone can be declining rapidly include decreased sex drive, loss of energy, trouble sleeping, and anger or irritation.
Testosterone supplementation and drugs may become somewhat of the controversial cottage industry in many countries. However, there are a lot of tried & true drug-free, plus hormone-free ways for maintaining testosterone level. Hence, why don’t you try these ways to improve your testosterone levels naturally? In this article, I’m going to show you a list of top natural foods for testosterone boost.
45 Natural Foods For Testosterone Boost Men Should Know
Before discovering a wide range of foods for testosterone, it is important for you to perceive what it is and what it does. Actually, people just know that testosterone is the male hormone and they often misunderstood this concept. As you know, it is related to men and masculine behavior. In fact, this typical hormone fills a much more specific role in men’s body. Therefore, it is necessary to understand deeply what testosterone is and what exactly it does. Sometimes, you do not understand this actual concept and you thus do not know what to do if testosterone therapy not working. For such reasons, you are supposed to read this part of the article.
I. What Is Testosterone?
Actually, testosterone is the hormone produced in the women’s ovaries, men’s testes, as well as the adrenal glands in two genders. It is produced to stimulate the development of masculine characteristics. Although it decides the male’s characteristics, it also appears in women but in much lower amounts than that in men. Therefore, you should not be confused if you have some male’s characteristics.
So, what does testosterone do? Men should understand it better than women, shouldn’t men? Actually, this male hormone initiates both external and internal development of a man, including his reproductive organs. That’s why testosterone has the powerful effects on male puberty, hair growth, sparking growth spurts, and genital changes as well. Importantly, it causes both aggressive and sexual behavior.
According to experts, the male hormone signals the male body to make more new blood cells, thus, both bones and muscles stay strong while the puberty occurs and after it finishes. Furthermore, it also plays an essential role in enhancing libido for two genders. An important fact is that testosterone contributes mainly to regulating the secretion of the follicle-stimulating hormone and the luteinizing hormone in both men and women.
II. What Happens When Testosterone Level Is Too High?
On the one hand, too high amount of testosterone is a problem for men. Doctors pointed out men rarely suffer from physical struggles when they have a too high level of testosterone naturally. However, anabolic steroids can be the reason why there is a rise in the level of artificial testosterone, thus, causing a reduction in sex drive along with shrinking of the testes. Moreover, it also affects infertility and breast growth, causes behavior changes, including increased irritability. Besides, either a false growth spurt or early puberty can occur in those boys who have a high concentration of the male hormone in their body.
For women, even though the number of cases that they have such a high level of testosterone is not so high, if it happens, it will trigger not only increased acne but also body and facial hair such as increased muscle bulk together with voice deepening and balding. Girls who have a high level of testosterone are more likely to experience complicated changes in their genitals as well.
One common thing can occur if girls and boys having a high amount of testosterone is precocious puberty or infertility later in their life.
III. What Happens When Testosterone Level Is Low?
On the other hands, too low level of testosterone in men is much more concerning problem that too high level. Initially, for children who start to experience the puberty, low level of this typical sexual hormone can cause different problems. For instance, a failure to grow the pubic hair can happen. In other cases, boys may experience a growth spurt at the same time with puberty. Especially, those boys who have too little male hormone are more likely to notice disproportionate growth, which means arms and legs will grow out of proportion in comparison with the rest of their body but decrease in the strength and endurance, actually. Moreover, if a man reaches adulthood, a low testosterone level may raise the occurrence of hair loss and wrinkle skin. Besides, this issue can result in poor sexual performance along with mood disturbances as well.
As a result, people are so worried about the sexual problem of too little testosterone in their body. That’s why they are stimulated to seek for different methods to solve the problem. As mentioned, looking for testosterone-rich foods is one of the most popular and effective ways to increase the amount of this male hormone. Below is what we would like to recommend you eating, thereby paying your attention if you want to solve the problem.
IV. Foods For Testosterone
1. Foods For Testosterone – Salmon
When it comes to foods for testosterone, think about wild fish immediately! Protein and omega-3 fatty acids both can boost testosterone levels. Salmon has higher levels of these nutrients than other fish. Also, the male reproductive system needs omega-3s and protein for proper function and health. Researchers have found a significant boost in testosterone in men taking omega-3s, vitamin protein supplements compared to men who did not.
In general, salmon is known as one of the best recommended foods for testosterone in men. Therefore, you should not skip the following recipe that we would like to introduce you right now. It will help you to prepare a healthy salmon dish to boost the level of male hormone. Combining with asparagus, another of foods for testosterone, the recipe will not disappoint you at all.
- Skinless salmon fillets: 4
- Asparagus: 1 lb (tough and trimmed)
- Olive oil: 2.5 tablespoons
- Lemon: 1 (thinly sliced)
- Garlic: 2 cloves (minced)
- Black pepper and salt to taste
- Fresh dill sprigs
- Set the oven to 400F in advance
- Prepare 4 sheets of aluminum foil, first.
- Divide asparagus into four parts. Then place them in the center of each foil.
- Mix olive oil with garlic in a small bowl. Then pour over the asparagus. Remember to add some salt and pepper to taste
- Next, rinse salmon fillets and pat them dry. Then season with salt and black pepper.
- Now, place salmon on the layer of asparagus and drizzle with a teaspoon of the mixture of olive oil and garlic.
- Top each salmon portion with 2 lemon slices and 2 sprigs dill.
- Then, wrap the foil and bake for 25-30 minutes
- Serve it warm
2. Foods For Testosterone – Tuna
Next, to wild fish that’s good for men, this is tuna. It is high in vitamin D, low in calories and good for heart health. No matter what way you choose to eat tuna (fresh or canned), consuming this fish is a natural way to boost testosterone in men. Just a serving of the tuna fish can help fulfill your vitamin D need every day.
If you don’t really like tuna, you can consider other sources of vitamin D, like sardines or salmon. Keep in mind that the moderation is the key. Eating too many vitamin D supplements or omega-3 fatty acids as a fishy source can increase the higher risk for some health problems, even prostate cancer.
Here is a recommended recipe to cook tuna. It would be a great suggestion to boost testosterone level in your body.
- Olive oil: ¼ cup and 2 tablespoons
- Balsamic vinegar: 1/8 cup
- Garlic: 2 cloves (minced)
- Lime juice: ¼ cup
- Chopped cilantro: ¼ cup and 2 tablespoons
- Minced fresh ginger root: 1 tablespoon
- Tuna fillets: 1 pound
- Honey: ¼ cup
- Combine ¼ cup of olive oil, garlic, ginger, lime juice, balsamic vinegar, and ¼ cup of chopped cilantro in a medium bowl
- Then add tuna fillets. Turn to be evenly coated
- Place tuna in the fridge for a few hours
- Next, mix honey, olive oil, and chopped cilantro in a small bowl and set aside
- Start to grill tuna with an outdoor grill. Arrange tuna fillets on the grate. Then close lid and cook for a couple of minutes
- Flip the fillet over and close lid to cook for another couple of minutes
- Continue until barely done. Remember to basting with marinade frequently
- Finally, brush honey mixture over both sides of tuna fillets and transfer to a plate
3. Foods For Testosterone – Egg Yolks
Egg yolks are rich in vitamin D that can support men in increasing their testosterone. While cholesterol gains a bad rap, the egg yolk has more nutrients than the egg white. Moreover, the cholesterol in egg yolks may cause decreased the testosterone hormone. As long as men do not have any pre-existing cholesterol problem, they can eat 1 egg per day safely.
4. Foods For Testosterone – Red Grapes
Red grapes are well-known for their health benefits. When it comes to foods for testosterone, this fruit is very beneficial for the reproductive system in men, too. The red grape skins contain resveratol and this is a great aromatase inhibitor. Scientifically, aromatase is a good enzyme that works to convert testosterone and some other androgens into estrogen. Consuming red grapes and other sources of the resveratol like red wine can improve testosterone levels naturally and effectively.
5. Foods For Testosterone – Oysters
Zinc is an essential mineral for the development of teenagers during their puberty, and the effects of zinc can maintain male hormone in check throughout the adulthood. Oysters are a high source of this mineral that can bolster problems with low testosterone. Benefits of zinc for testosterone needs tend to be higher in men with severe deficiencies of this nutrient.
Oysters are a great source of zinc so that you should not forget its benefits. We would like to show you a simple recipe to cook another of foods for testosterone. Hope you enjoy it!
- Butter: 2 tablespoons
- Shallots: 2 (minced)
- Garlic: 1 clove (crushed)
- Whole milk: 1.5 cups
- Dry sherry: half a cup
- Freshly shucked oysters: 24
- Heavy cream: 1.5 cups
- Sea salt to taste
- Chopped flat-leaf parsley: 2 tablespoons
- Sweet paprika: 1 pinch
- Oyster crackers: 1 cup
- Stir crushed garlic and butter in a stockpot over medium heat. Remove garlic and discard if butter begins to brown
- Then stir in shallots and cook for 5-7 minutes
- Next, pour sherry over shallots and bring to boil. Simmer for 3-5 minutes
- Then add reserved oyster liquor, cream, and milk to the stockpot. Reduce the heat and add oysters. Keep cooking for 3 minutes
- Remove from heat and add parsley and sea salt to taste
- Finally, ladle into bowls. Remember to garnish with oyster crackers and paprika
6. Foods For Testosterone – Beef Liver
Next to natural foods for testosterone improvement, consider beef liver and other animal livers like pig’s and poultry’s livers. In fact, there are many health concerns related to the over-consumption of red meat, yet beef liver contains a lot of zinc, so it can help boost testosterone levels in men. Thus, don’t worry to opt for this food. Just keep consuming animal meat and fats in check, just choose lean cuts of animal meat and avoid eating them too often. There will not any health or reproductive problems coming!
7. Foods For Testosterone – Pumpkin Seeds
It’s said that consuming pumpkin seed can help improve the prostate in men. So, what makes this type of seed so beneficial for the prostate? In fact, pumpkin seeds are an excellent source of healthy fats, magnesium and zinc so that they are very good for men to improve their reproductive system as well as boost their testosterone levels naturally.
8. Foods For Testosterone – Beans
Next to healthy foods for testosterone male hormone, beans may give more benefits than we think. White beans, kidney beans and black beans are considered great sources of zinc and vitamin D. Baked beans also have these nutrients, and you will need extra sources in your diet. Furthermore, these beans are packed with healthy plant-based proteins, which can help improve heart health.
9. Foods For Testosterone – Asparagus
Asparagus is known as a natural aphrodisiac, as this vegetable is high in vitamin E, folic acid and potassium, all of which are beneficial for the testosterone production in men. Also, asparagus is touted by fitness gurus to boosting metabolic system. It, however, is believed that these benefits are made by the boost of testosterone levels, which asparagus creates.
10. Foods For Testosterone – Chia Seeds
Next to good foods for testosterone boost, they are chia seeds. Chia seeds have a lot of omega-3 fatty acids and they are also potential to slow down carbohydrates against converting into sugar. The Mayas have used Chia seeds to boost energy for running messengers, and its name means “Indian running food”. Nowadays, this type of seed is used to boost testosterone in some natural herbal remedies.
11. Foods For Testosterone – Figs
Usually considered a natural aphrodisiac, this fruit deserves its reputation. Figs are excellent sources of iron, manganese, magnesium, zinc, potassium and minerals that are necessary for muscular health, hormone production and cardiovascular. Figs also have flavonoids, plus potent antioxidant properties, and they taste good!
12. Foods For Testosterone – Pineapple
Many bodybuilders back in the 40’s or 50’s started to consume pineapple before meals. They follow this as pineapple has an enzyme, called bromelain that acts to boost testosterone levels, and digest protein. Do you love pineapple? So, now I think you have an additional reason to consume this tropical fruit in several ways such as drinking pineapple juice, eating pineapple salad or eating the whole fresh fruit.
13. Foods For Testosterone – Oatmeal
Here comes a great source of L-arginine from oatmeal. This amino acid is effective to treat erectile dysfunction, relax muscles around blood vessels of penis by increasing the blood flow to result in better erections. For this reason, consume oatmeal for breakfast or consume it like an afternoon snack. This is to improve erectile dysfunction in men while improving their sex drive naturally.
14. Foods For Testosterone – Poultry
Like other animal meat, poultry is an excellent source of protein with little fat and boneless. Also, turkey or skinless chicken can keep you lean, keep your muscle bound, and improve your testosterone levels better. Thus, consume poultry products about 2 – 3 times a week to maintain your protein level normal.
15. Foods For Testosterone – Brussel Sprouts
Brussel sprouts have essential vitamins and minerals, which are beneficial in building blocks for the testosterone hormone in men. These mini cabbages are also high in indole-3-carbinol, a chemical to boost the DNA repair in the body’s cells and boost the testosterone production by lowering the activities of the aromatase enzyme. This enzyme is a big testosterone killer inside men’s bodies since it converts the free testosterone into the female estrogen hormone. In some studies, a diet rich in indole-3-carbinol reduced the estrogen levels by about 50% that would absolutely create a big boost in the testosterone levels.
16. Foods For Testosterone – Raw Chocolate
As one of the most respected superfoods and aphrodisiacs, raw chocolate has some great components that men need for their testosterone production such as mangesium, zinc, calsium, manganese, arginine, catechins and tryptophan. It’s also indicated that raw chocolate can help increase the blood flow as well as clear up the arteries. However, be aware that dark and white chocolate is far away from real chocolate. So, opt for raw chocolate and eat it as one of the best foods for your testosterone production.
17. Foods For Testosterone – Olive Oil
Researches and studies show that olive oil can help leydig cells absorb more amounts of cholesterol that then converts into the free testosterone. As a good house worker, you should opt for healthy oils like olive oil that can help boost testosterone levels in men naturally while improving your heart health and overall health everyday.
18. Foods For Testosterone – Coconut Oil
Next to good oil for reproductive functioning in men, consider using coconut oil. This has testosterone boosting agents were tested in several studies. The researchers indicated that coconut oil can help increase testosterone levels better than olive oil does, but both coconut oil and olive oil work in the same mechanism. Coconut oil can offer the testosterone boosting effects that are caused by high amounts of complex fats and saturated fat (about 92%) that act wonders inside the men’s bodies. So, consume this oil regularly for your maximal hormonal production.
19. Foods For Testosterone – Celery
When it comes to foods for testosterone, try some vegetables like celery. This contains 2 very powerful androgens, including androstenol and androstenone. It has been shown that the natural smell of celery can help accelerate the testosterone production. Moreover, celery has flavonoid, called luteolin. This is a flavonoid and an anti-oestrogen, called apigening, which has been indicated to increase the testosterone levels naturally. Hence, if you love the natural smell of celery, add this vegetable to your daily diet to improve your testosterone hormone significantly.
20. Foods For Testosterone – Red Meat
Red meat is loaded with zinc, cholesterol and saturated fat. Those 3 are vital keys for higher testosterone levels, so consuming red meat twice or three times a week and your body can reward you with a healthy dose of your natural testosterone improvement.
21. Foods For Testosterone – Cod Liver Oil
This oil is packed with testosterone friendly omegas-3 fatty acids, and this has been found to boost the testosterone production naturally and significantly. So, don’t hesitate to start supplementing with this oil or consume some fatty fish sources like wild salmon and tuna to get extra omega-3 fatty acids in your diet.
22. Foods For Testosterone – Blueberries
Blueberries are rich in Calsium-D-Glucarate that is a good substance for reducing estrogen levels and boosting testosterone level for better sex in men. Blueberries are also loaded with reservatrol. This compound is proven to increase testosterone levels in some recent studies.
23. Foods For Testosterone – Avocado
This fruit has some building blocks for extra testosterone productions, including vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, vitamin K, omega-3 fatty acids, folic acid, cholesterol and potassium. There nutrients make avocado one of the most natural and powerful foods for testosterone boost.
24. Foods For Testosterone – Brazil Nuts
Brazil nuts are rich in selenium and zinc, both are important minerals for the testosterone production. These Brazil nuts is believed to contain so much mounts of zinc that just 2 of them are enough for filling the daily requirement. When you purchase Brazil nuts, be sure that you choose unpeeled ones, as their skin has most of these beneficial minerals above.
25. Foods For Testosterone – Banana
Like pineapples, bananas have an enzyme, called bromelain. This compound is well-know for its testosterone boosting benefits. So, consume one to two bananas per day to boost your testosterone levels for improving your sexual health.
26. Foods For Testosterone – Garlic
Garlic can help lower cortisol levels that work by elevating testosterone levels effectively. This spice has been studied recently with their high protein so that it can help increase testosterone levels. Simply, add one or more than that of garlic cloves to your daily meal, or consume garlic oil. This is a simple yet effective way to boost your immunity and boost your testosterone production naturally.
27. Foods For Testosterone – Broccoli
Broccoli vegetable is the next vegetable on the list of foods for testosterone boost. Just like cauliflower and brussel spr
28. Foods For Testosterone – Onion
A study made in animal in Iran found out that animals fed with the onion juice tripled their testosterone. They also shown that the luteinizing hormone, sperm quality and follicle stimulating hormone, all increased. For this reason, pay attention to this food and consume it more often for your better sexual health and better sex drive.
29. Foods For Testosterone – Ginger
In a study made by Iranian researchers, they saw a significant improvement in the testosterone levels in men consuming ginger. There was also an animal study indicated that testosterone levels in rats doubled when they were fed with ginger juice.
30. Foods For Testosterone – Pomegranate
In a Turkish study, researchers found that pomegranate fruit can help improve motility, volume and sperm quality in rats. Another study suggests that this fruit can help boost testosterone levels by 22%.
31. Foods For Testosterone – Parsley
Next to green foods for testosterone improvement, try parsley. This contains a type of flavonoid, called apigening. This flavonoid has been proven to increase testosterone levels naturally. About 100 grams of this vegetable contain about 300 milligrams of the flavonoid apigening. This dose is good enough to boost testosterone levels in men significantly.
32. Foods For Testosterone – Cayenne Pepper
This spice is high in capsaicin for burning excessive fat. Moreover, it also creates a great boost in testosterone improvement. There were some animal studies in Turkey shown similar effects. If you love spice foods, consider adding cayenne pepper into your foods for your better testosterone boost.
33. Foods For Testosterone – Sauerkraut
Sauerkraut is loaded with healthy gut bacteria and vitamin K2 as natural and friendly testosterone boosters. Learn to cook sauerkraut recipes and enjoy this delicious dish. Then, it will benefit you for your better sexual health and overall health improvement.
34. Foods For Testosterone – Kefir
Have you tried kefir? This fermented food has a high dose of vitamin K2 that was proven to increase testosterone production. So, consider consuming more kefir like yogurt for your improved testosterone levels and your strengthened immune system.
35. Foods For Testosterone – Mangosteen
Mangosteen is cool and sweet. This fruit contains compounds with very high anti-oestrogenic effects. These components not only make your body harder and dryer, but they also boost your testosterone at the same time. This is the reason why you should consume more this fruit for boosting your testosterone production naturally.
36. Foods For Testosterone – Kelp
Scientific evidence suggests that kelp can delay the estrogen production in the body. Hence, it’s great for men to consume this sea vegetable more often. Obviously, the lowered levels of estrogen and its activity can help boost testosterone levels. Men should not hesitate to enjoy this vegetable if it is available in their living places.
37. Foods For Testosterone – Watermelon
This water-based fruit has a healthy compound, called citrulline. It is proven that watermelon can help increase the blood flow and improve the erection frequency in men. Erection, on the other hand can help increase testosterone, and thanks to the better blood flow, more nutrients can be delivered to androgen receptors. Also, seeds of watermelon are considered highly androgenic. Thus, enjoy this red fruit for a great boost in nitric oxide and testosterone.
38. Foods For Testosterone – Spinach
The captain Popeye really knew benefits of spinach before you.
Scientifically, this vegetable is considered an anti-estrogenic. Moreover, it contains essential vitamins & minerals for the testosterone production, including huge amounts of vitamin C, vitamin A and magnesium.
39. Foods For Testosterone – Cabbage
Cabbage is in the family of crusiferous vegetables that are high in indole-3-carbinol compound. Cabbage is also high vitamin C that is known to reduce the cortisol levels in men while improving your testosterone levels for better sex drive.
40. Foods For Testosterone – Animal Heart
It is proven that heart from animals, like cow and lamb contains thiamine, phosphorus, folate, zinc, vitamin B complex and selenium. Those nutrients make animal hearts beneficial foods to boost testosterone for sure.
41. Foods For Testosterone – Nettle Roots
Next to powerful foods for testosterone, try nettle roots. They are great help in the removal of estrogen that in turn cause an increase of testosterone. It’s been found that the nettle root can block sex hormone binding globulin (SHBG), and huge levels of this SHBG are connected with the lower testosterone. The Nettle roots also have the indole-3-carbinol compound, as some other foods mentioned above.
42. Foods For Testosterone – Honey
Honey has large amounts of healthy enzymes. Archeogolists have found this food remained edible in the tombs of Faraon. Also, honey is very rich in bromelain, which is mentioned above for its benefits for better sexual health.
43. Foods For Testosterone – Raisins
Raisins are a good source of potassium, vitamin B and magnesium. Yet the main thing making raisins the top ingredient for boosting testosterone is mineral, called boron. This mineral has been found to boost testosterone level naturally and significantly.
44. Foods For Testosterone – Almonds
Almonds can help boost the nitric oxide production that can lead to better blood flow and more frequent erections in men. In addition, almonds are rich in vitamin E that is linked to an increase in testosterone levels.
45. High Quality Salt Or Himalayan Crystal Salt
We are not discussing about the processed table salt because this contains just 2 minerals that are worthless to human’s body. Instead, men should consume Himalayan crystal salt or high quality sea salt as they aren’t processed one in any way and they contain over 50 minerals that are good for sexual health as well as overall health.
I’ve shown you top 45 natural foods for testosterone boost for men. Hope that men can make use of all these healthy foods to increase their testosterone levels for their better sexual health and overall health. Comment on this article, share it or give us a thump up below!