Testosterone is what separates the men from the boys. As a boy goes through puberty, he begins to produce more testosterone. This essential hormone is what leads to the growth of body hair, the production of sperm, and a boost in sexual desire. Just as we came into the world with lower levels of testosterone, decreased levels is how we leave this world too. As men enter the latter stages of their lives, testosterone levels naturally decrease. Some of the reasons are due to cardiac issues, restrictive blood flow, the consumption of estrogen-boosting foods, and the use of plastics. Essentially, low testosterone is a result of a lifetime’s worth of reasons that are beyond our control.
There are many ways to combat low testosterone. One of those is to increase the amount of testosterone-boosting foods into your diet. Just like we are compromised of protein, chemicals, and many other nutrients, so are the foods that we eat. The chemicals that make up our complex bodies react to the unique chemicals inside different foods that we eat. Much like the fact that there are unique strands of DNA that make someone’s eyes blue or their hair blonde, foods are given different characteristics due to their individual chemical makeup.
Not one food is exactly the same as the other. That is why our body reacts differently to each type of food we consume. As we will discuss in this article, some foods contain more testosterone-building ingredients than others. So, if you are looking for a natural way to combat Low T, here are 20 foods that you should start implementing into your diet more often.
Garlic is a very versatile root that can be added to almost anything including sauces, stir-fries, or even on a loaf of whole grain bread. Not only is garlic the perfect accompaniment to any meal, it is also a strong testosterone booster. This study with rats discovered that when garlic is used as a supplement coinciding with protein intake, the garlic increased levels of lutenizing hormone in the plasma, which in turn coaxed the testes into producing more testosterone. Garlic also increases Nitric oxide production which also aids in alleviating inflamed muscle cells caused by strenuous workouts. Along with the increase of muscle mass, the free blood flow allows for areas that get cut off from blood supply more easily, such as the testes, to get more circulation. The testes are where testosterone is produced.
Avocados have become a trendy food choice for the health-conscious, and with good reason. There are many essential vitamins and minerals within an avocado that are crucial to the testosterone production process. These vitamins include: Copper , Magnesium, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C, Vitamin K and Zinc. If that doesn’t sell you on avocados, this will. The main ingredient in guacamole also contain a chemical called oleuropein. This chemical has the ability to block the aromatase enzyme that is responsible for estrogen production. Too much estrogen leads to a testosterone imbalance within the body. This study with rats found that oleuropein was responsible for a 250% increase of testosterone levels in the test subjects.
Mushrooms are a great substitute for those looking to lower their meat intake. They are filling, versatile, and also known to bump up levels of testosterone. In particular, those looking to boost their T count should turn to white button mushrooms, also known as Champignon’s. Much like oleuropein does for avocados, mushrooms too, can inhibit the aromatase enzyme that is the precursor to estrogen production, as proven by this study.
4. Argan oil
Argan oil is a little known cooking oil that should no longer be kept a secret. It is chock full of testosterone boosting qualities. A study conducted in Morocco found that the monounsaturated fats within argan oil caused luteinizing hormones (the hormones responsible for testosterone production in the testes) to increase by 20%.
5. Mixed nuts
Speaking of “good fats,” mixed nuts contain plenty of fats that are critical to optimal heart health. Studies on the body’s reaction to nuts have found that they can reduce oxidative damage that leads to cardiovascular disease. However, not all nuts have positive results for the body. As we mentioned, there are still fats in the nuts. So, you need to choose the ones that full of monounsaturated fats like argan oil and avocados. You need to stay away from the nuts that contain an abundance of polyunsaturated fats. Nuts to consume for high testosterone: • Brazil Nuts , Tiger Nuts, almonods and Macademia Nuts.
Pomegranates are considered a superfood thanks to their high levels of antioxidants. However, kick starting your immune system isn’t all that pomegranates are good for. Pomegranates contain anti-estrogenic compounds which greatly reduced testicular oxidative stress and improved sperm quality. In one study done on humans drinking pomegranate juice over a period of time significantly lowered blood pressure, and increased free testosterone levels by a whopping 24% average .
These seeded fruits also have the ability to increase the enzyme system that produces nitric oxide molecules. As we mentioned earlier, nitric oxide’s primary function in the body is to clean out the arteries and allow for strong blood flow. This makes for harder erections and improved circulatory health. Pomegranates is the fruit I recommended the most to learn more why check out this post (6 benefits of pomegranate juice for men).
Oysters have long been known to be an aphrodisiac. Not only will they set the mood for a fun night, but they can also help boost the testosterone necessary to give you the confidence that you need in the bedroom. A study on the amino acids found in oysters saw that this seafood contained two unique amino acids: D-aspartic acid and N-methyl-D-aspasrtate. Scientists discovered that injecting these two particular amino acids into rats led to a chain reaction of hormone production, resulting in elevated levels of testosterone. Oysters also contain a large amount of zinc Zinc basically triggers the body to produce more testosterone, and balance the effects of both testosterone and progesteron (Study).
Ginger has strong antioxidant properties as well as the ability to fight off inflammations within the gut. More importantly, this potent root has the ability to increase testosterone levels. The T-boosting ability of ginger is further enhanced when paired with zinc. A study with rats not only showed increased levels of testosterone, but sperm production as well.
9. Raw Cacao Products
Speaking of something that pairs well with ginger, and also is high in zinc, raw cacao products are a great testosterone booster. What makes raw cacao so effective for the male reproductive system is its ability to calm stress hormones. When we are stressed, our body produces the hormone, cortisol. As cortisol levels increase due to chronic stress, the overabundance of hormones begins to overtake the whole system. As studies have shown, cortisol wreaks havoc on testosterone production. Raw cacao products inhibit the production of cortisol, therefore aiding in the production of testosterone.
Much like pomegranates, blueberries are a well-renowned superfood with a litany of health benefits. One of those is a big bump in testosterone. What makes blueberries such an ideal food for testosterone production is their uncanny ability to curb estrogen growth. A study conducted by the American Institute for Cancer Research found that flavonoids in blueberries, called resveratrol, have the ability to lower an overabundance of estrogen production that has led to breast cancer in women. Not only does higher-than-normal estrogen in women cause cancer, but it also lowers testosterone levels in men.
11. Coconut oil
Another extremely healthy fat makes the list. What separates coconut oil from other fats is that the majority of fatty acids in this oil are medium-chain triglycerides or MCTs. MCTs contain 6 to 12 carbon chains, which allows the liver to metabolize fats for instant energy. As studies have found, due to this increase of energy, the metabolic rate of men significantly increases. You can learn more about coconut oil from this post (Does coconut oil help with increasing testosterone production?).
12. Bee pollen honey
Bee pollen honey is not a food that many consider. However, they should. Bee pollen not only contains an abundance of antioxidants, but they also have unique flavonoids that aids in the processing and absorption of antioxidants. A study that was performed at the University of Wales also found bee pollen honey was a strong supplement for those with prostate problems. In fact, 90% of men had complete relief of their symptoms when they ingested bee pollen honey over a 20 day period. A healthy prostate is pivotal for the system to create testosterone effectively.
The vitamins, minerals and amino acids in bee pollen help to reduce stress, therefore it will also increasing testosterone production and libido. Due to it being pack
ed with antioxidants and zinc it may also help increase sperm count, therefore playing a major role in boosting fertility in men.
Tuna is one of the most popular and easily accessible seafood. What makes it even more convenient for men, is its ability to up your testosterone. Take a whiff of tuna. It’s not the most pleasant smell in the world. However, that fragrance is caused by an essential vitamin, Vitamin D. Vitamin D is not found in many foods, as most people get it either through the sun or fortified milk. Luckily, it is plentiful in tuna. Vitamin D also leads to plentiful testosterone production. A study conducted at the Gratz Medical University in Austria found that Vitamin D lowers levels of Sex Hormone-Binding Globulin, or SHBG. SHBG binds to most of the testosterone in the body, making it essentially useless. By lowering the amount of SHBG in the body, more free testosterone is able to roam, allowing for thicker hair, bigger muscles, and increased libidos.
There’s a reason why parents made us eat our broccoli. It is important in the growth of testosterone for boys going through puberty. What gives this unpopular green such testosterone inducing properties is the fact that it contains a compound called indoles. As studies have found, indoles curbs the overproduction of estrogen within the body. Like we’ve pointed out earlier, high estrogen levels leads to lower testosterone levels in men.
Spinach is packed with testosterone boosting properties. What makes spinach such a game changer is that this green has high levels of magnesium. Studies have found that this chemical has a big effect on the SHBG levels in the body. As mentioned earlier, SHBG practically sucks the life out of testosterosne. For maximum testosterone boosting, magnesium is much more effective when paired with zinc. So chomping on a spinach and blueberry salad to compliment a plate of oysters would be a great T-boosting meal.
Much like garlic, onions are a member of the allium family that contains a ton of testosterone building qualities. One test in Iran found that when Wister rats were administered onion juice over a 20 day period, their testosterone levels increased by a staggering 300%. Most notably, it upped the amount of Luteinizing Hormones in the body. These are the hormones necessary to regulate testosterone production. Further studies also found that onion juice stimulated an increase in sperm production in the rats as well. Although Its obvious men wont experiences the same 300% boots of T levels but with this result driven research I am sure I’ll be eating more onions from now on.
Raisins are a very unique fruit due to the fact that they contain more of the chemical boron than any other known food. Studies have found that this essential micronutrient may increase free testosterone levels by 28%. Free testosterone is the testosterone not bogged down by SHBG. Only 2% of body’s testosterone is free. What makes free testosterone so important for male reproduction is that these hormones are responsible for better sex drives, long-lasting erections, and stronger bones and muscles.
18. Olive oil
The third and final oil on this list is an old favorite, olive oil. In its purest form, olive oil is one of the healthiest ways to cook your foods. As long as you are not buying partially hydrogenised olive oil, this popular cooking oil is chock full of nutrients that are healthy for the whole body, but in particular, the testes. 60 men between the ages of 23 and 40 were administered olive oil. Results found across the board that olive oil sparked more testosterone production in the bodies of the subjects.
Parsley is great because it can accentuate almost any and every dish. What makes this herb even better is the fact that it helps cut cholesterol and produces testosterone. Testosterone is created in the Leydig cells within the testes. These pivotal testosterone incubators have receptors called thromboxane A2. Compounds in parsley activate these receptors, which then stimulates the protein molecule, DAX-1. DAX-1 finishes the chain of events by activating the steroidogenic acute regulatory, or StAR protein. Studies in rats have found that this particular protein converts cholesterol to testosterone.
Last and certainly not least, sauerkraut is an ideal food for testosterone production. What makes sauerkraut so unique is the fact that it is fermented. Cabbage is sealed in brine and placed on a dark shelf. It is there that live cultures begin to feast on the sugars. This is called probiotics. Probiotics are a natural way to detoxify your gut, as well as boost testosterone. One study published the publication, PLoS One found that when rats consumed the purified lactic acid derived from probiotic milk, their levels of testosterone skyrocketed. On top of this positive outcome, the quality of sperm produced by the rats also improved. To leanrn more about gut health and its relation to testosterone check out this article (Testosterone production and Probiotics -Best probiotics for men).
Making a Testosterone-Boosting Plate
Low testosterone is inevitable, but it is not the be-all-end-all for your life. There are many ways to go about increasing testosterone levels, but the best practice is to start with what you are eating.Food is medicine. When you are eating the right foods, they have the power to up your testosterone levels. In turn, you will have a stronger sex drive, longer-lasting erections, fuller hair, increased endurance, and more muscle mass. Incorporating these 20 foods into your everyday life is your first step to reclaiming your testosterone levels.