Testosterone is a hormone produced in both men and women in varying amount. In general,it is referred as the androgenic sex hormone. Testosterone is very often associated with a man’s sex drive, but it assists in additional functions as well. Other functions include, increasing bone strength, enhancing muscle growth, increasing sperm production and hair growth.
The testosterone production is higher in men as compared to women. As men age the testosterone levels in the body, start decreasing.(1) The condition of having low T-levels is known as Hypogonadism.
Low T-levels are often caused due to aging, but people are found to deal with this condition due to serious health problems too. There are medical treatments recommended for individuals that have low testosterone levels. (2)
Apart from this, you can also opt for natural methods of increasing testosterone levels in the body. Consuming foods that help you to boost your testosterone levels is one of the effective natural ways of doing it. Foods rich in Vitamin D and Zinc are especially recommended to be added to your diet.
Here are the 12 Best Foods that can help you to boost your T-levels naturally-
This is the first ingredient in our list. Being rich in various minerals, honey becomes one of the best foods to boost testosterone naturally. It is a great source of magnesium, which is very essential for testosterone production. (3)Honey also contains boron, which is again associated with enhancing testosterone production. (4)
Honey also contains nitric oxide, which helps in opening up the blood vessels. This increases the blood follow in the abdominal region.
Additionally, honey helps you to build bone strength, gain muscles and increase muscle coordination.
Tip: Honey can be added to your morning green tea. This shall work both ways, decrease body fats and increase testosterone simultaneously.
Oatmeal is a great source of many important vitamins; it contains different varieties of Vitamin B, which is essential to increase testosterone production. You can also find other foods, which provide you with multiple B vitamins.
Vitamin B6 is one of the most essential B vitamin that assists in increasing the testosterone secretion (it reduces the estrogen production). (4)
Oatmeal also becomes a great breakfast meal that supplies you with energy throughout the day. This plays a great role in muscle building.
Tip: Add 1 small bowl of oatmeal to your breakfast daily to see the benefits from it. You can add raisins to make it taste better.
Watermelon is the second most recommended fruit that you must add to your diet to boost testosterone levels.
About 92% of watermelon is water, but it also contains Citrulline. It is an amino acid that gets converted into Arginine; this helps to increase the blood flow in the abdominal vessels. It is often recommended for the treatment of ED or erectile dysfunction, caused due to low T-levels. (5)
Additionally, citrulline present in watermelon helps to increase the performance of exercise in individuals.
Tip: Prepare watermelon juice for your breakfast or you can cut slices of watermelon and combine them with other nutritious fruits to prepare a fruit salad.
Pomegranate is the most preferred fruit to increase the testosterone levels in the body. This fruit resembles FERTILITY, as it improves sexual function and sex drive.
Pomegranate also has potential health benefits, it helps to fight impotency. Research shows, consuming one glass of pomegranate juices daily helped 47% of impotent men to improve their conditions.(6) Its antioxidant, anti-inflammatory and apoptotic properties assist in increasing the testosterone levels effectively. (7)
Tip: You can begin your morning with one glass of pomegranate juice, to help boost your testosterone levels.
Banana is a fruit that contains a lot of fiber and is recommended as a bodybuilding food.
Banana, has an enzyme called Bromelain, this is found to play an important role in boosting the testosterone levels. (8) It works effectively in maintaining the energy levels and helps in the detoxification (get rid of estrogen) processes as well. This makes, banana the perfect food to boost testosterone levels and for enhancing performance of the exercise.
Tip: Eat 2-3 medium-sized bananas with a glass of milk in the morning to feel energized throughout the day.
Cruciferous vegetable such as cabbage are recommended for boosting testosterone. Cabbage helps the body to reduce or get rid of the estrogen in the body, this makes testosterone secretion more effective.
Cabbage contains a chemical compound called indole-3-cabinol, which helps in the reduction of the estrogen (female hormones).(9) An extensive research on this, suggest that consuming cruciferous vegetables can reduce the estrogen content by 50%. Thus, it indirectly helps in boosting testosterone levels.
There are other cruciferous vegetables similar to cabbage that you can add to your diet, including cauliflower, broccoli, etc.
Tip: Cabbage can be cooked for a meal or simply eaten raw by adding it in your salad.
Spinach is another great leafy vegetable that helps you to boost your T-levels.
Spinach is a great food source to improve physical strength. It is one of the best natural food sources for magnesium. Considering the association of magnesium with increasing testosterone levels, spinach becomes a recommended addition to your meal. (10)
Additionally, spinach consists of essential vitamins and minerals like Vitamin B6 and folate, which support in boosting the testosterone levels.
Tip: Spinach can be eaten by adding them to salad or you can cook spinach with olive oil for a light dinner.
Eggs, preferably egg yolk are considerably a great source of Vitamin D. (11) Eggs are also a very rich source of protein and contain omega-3 fatty acids as well. These nutrients help boost testosterone levels effectively.
Although, consuming eggs are recommended for boosting testosterone, you have to keep a check on your cholesterol levels as well. People with high cholesterol levels, dealing with low testosterones are advised to look for other alternatives, such as fish.
Eggs not only help you to increase your testosterone levels, they form a great muscle building food. Body builders crave for eggs, as it is one of the best protein sources.
Tip: Keeping a check on your cholesterol levels, you can consume one egg (yolk) a day. It works effectively.
Tuna is one of my favourite foods, of course it has several nutrients but I crave for its taste.
Tuna is rich in Vitamin D content. According to a research, testosterone levels can be increased by consuming tuna.(12) The Vitamin D rich content helps to increase the testosterone levels by 90%.
Protein present in Tuna helps in building muscles, which adds to the benefits.
Tip: You can look for canned tuna; it provides 100% of your daily nutrient requirement. Or you can cook it for lunch exclusively.
Oyster and other foods rich in Zinc are considered helpful for boosting the testosterone levels.
Zinc is one of the most important nutrients required during puberty. Oysters are highly rich in the mineral, Zinc. Being precise, zinc helps to increase the testosterone levels (which increases libido) and oysters help you to get the mineral.
Men dealing with low levels testosterone can improve their T-levels by increasing Zinc consumption, if it is caused due to zinc deficit. (13)
Tip: You can add oyster fries to your diet or choose the grilled oyster Rockefeller recipe to add taste to your meal.
Allicin is a compound that is associated with lower cortisol levels. Garlic contains plenty of allicin.
Cortisol levels directly influence the levels of testosterone in the body. Studies suggest that increased cortisol levels, lead to stress, which further decreases the production of testosterone.(14) Thus, when you reduce the cortisol levels in the body, testosterone production increases effectively.
Additionally, garlic contains diallydisulphide, a sulphur-containing compound. This helps in increasing the secretion of Luteinizing hormone, which regulates the production of testosterone in the testes. (15) (16)
Tip: Add roasted garlic to your meals, you can use them for garnishing; it does add to the taste and also helps boost testosterone.
There are exclusive herbs that act as natural testosterone boosters, i.e. Ashwagandha and Ginger.
Research shows, Ashwagandha intake for around 90 days, increased the testosterone secretion by 17%. (17)It also helped to increase the sperm count by 167%. Additionally, it reduces the cortisol levels in the body, which assists in boosting the testosterone levels.
Ginger, on the other hand shows positive impact on several hormones, one of this is improving the T-levels.
Tip: Herbs or Spices can be added to dishes to add taste and increase testosterones levels simultaneously.