Testosterone plays a vital role in shaping and enhancing sexual desire as well as masculine traits in men. There are numerous benefits to increasing your testosterone levels. It makes it easier to build muscle mass, burn body fat, and seriously enhances your sexual performance. It helps us perform at our physical and mental best in many situations. There are also many other reasons to increase this vital hormone.
The best way to boost your testosterone levels naturally and instantly are good balanced diet and food. What you eat has a major impact on testosterone as well as other hormone levels.
I recommend eating a lot of protein, healthy fat and clean carbs. But please, you must pay attention to your long-term calorie intake, while diet should be great balanced. Need lots fruits and vegetables as additional components.
Below are 22 natural foods that can help boost testosterone levels.
Eggs
Eggs are by far one of the best testosterone boosting foods out there. Egg whites are full of necessary amino-acids. Be sure to eat the yolk as that’s what you need. The yolk contains natural cholesterol which is a precursor to the production of testosterone. As you know, there is a reason traditional body builders consume eggs raw. It preserves more cholesterol and vitamins that would have broken down from heat. However, if you want the most protein, you should cook them first. Some people even drink raw yolks, and cook the whites.
Beef
It immensely enhances your testosterone. About a fourth of your daily calories should come from protein. Especially beef if possible. It’s also recommended to get your beef from grass fed cows as they are more nutritionally dense than feedlot cattle which eat mostly GMO soy and corn.
Oysters
Oysters contain zinc which not only helps with testosterone but also muscle growth, physical endurance and sperm production. Other foods loaded with zinc are pumpkin seeds, grass-fed beef, lamb, cashews, yogurt, chicken, and spinach, and oats.
Organic Bacon
Bacon is luckily packed with protein and saturated fats you need to boost testosterone. The caveat of course is that it’s preferential to eat organic bacon. Pork has lots of fat that stores these additives.
Wild Salmon
This fish has a high concentration of omega-3 fatty acids which is also proven to help with production of you know what.
Tuna
Tuna is another great food for virility and testosterone.
Olive Oil
Olive oil is often recommended by many so called health experts. It has many benefits. It also contains mostly monounsaturated fatty acids which have been linked to higher testosterone levels.
Avocados
These delicious vegetables are full of monounsaturated fatty acids, 20 vitamins and minerals, including zinc, magnesium, and copper, and contain oleuropein. All items shown to boost testosterone. Avocados are clearly one of the best foods for boosting testosterone naturally.
Butter
Eat real butter. Especially organic butter as it’s contains more fats and nutrients you need for testosterone production.
Potatoes
They are one of the best sources of carbohydrates. Which are essential to testosterone production. Potatoes are a much better alternative to most grains which potentially lead to inflammation. Especially when overly processed and full of sugars and other additives.
Blue Cheese
This is one of the best tasting cheeses in the world. Luckily it’s great for testosterone production. Studies have shown that probiotics like those found in blue cheese can be very beneficial to the level of Testosterone in your body.
Pomegranates
This fruit is great for blood flow and testosterone. Studies have also shown it inhibits aromatase, the enzyme that converts testosterone to estrogen.
Cabbage
Broccoli, cauliflower and cabbage provide compounds called indoles that lower estrogens, which can help reduce estrogen’s inhibition of testosterone production.
Asparagus
This is a great vegetable full of folic acid, potassium and Vitamin E. These are all helpful helping you increase testosterone naturally.
Garlic
Garlic helps with testosterone by enhancing protein absorption.
Bananas
Bananas are an excellent source of potassium and bromelain which has been shown to boost a man’s libido. Bananas are also rich in B vitamins which are essential for manufacturing testosterone. Another great source of bromelain is pineapple.
Watermelon
Watermelon contains citrulline which produces arginine a molecule that increasesblood flow and helps your body produce, you guessed it, more testosterone!
Citrus Fruits
Oranges, limes, grapefruits, lemons, and kumquats all have plenty of vitamin A and help to minimize estrogen levels.
Grapes
Red grapes, especially their skin have resveratrol, which is another aromatase inhibitor. If you have been paying attention you know that means more testosterone in your body. It’s also very beneficial to sperm production.
Ginseng
Numerous studies have demonstrated that ginseng can directly improve erections. An important study has shown that ginsenosides, which are obviously found in ginseng,stimulate nitric acid and this in turn helps with erectile quality.
Strawberries
Strawberries contain Vitamin C. This potent antioxidant helps lower cortisol levels.As we have seen, cortisol is a stress hormone that reduces testosterone.
Coconuts
Another great source of saturated fats which are required for many bodily functions including testosterone production.
Related: 5 Signs of Low Testosterone in Men (and When to Get Tested)
To increase testosterone levels, it’s also recommended to:
- don’t drink alcohol and stop smoking cigarettes
- more sports activity (gym, run, bike etc)
- have more sex
- take cold showers
- avoid large amounts of processed carbohydrates
- supplement with vitamin D
- supplement with magnesium
- use probiotics and fish oil
It’s your responsibility to make the smart choice and eat foods that help you maintain your masculinity.
Cheers!