20 Foods to Boost Testosterone Levels Naturally

testosterone levels

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Here I discuss 8 Foods that Boost Testosterone Levels. Testosterone is one of the male sex hormones. However, the functions of testosterone are quite just boosting your drive. This hormone also increases sperm production, hair growth, as well as bone and muscle health. After 30, it reduces in your body. Low testosterone levels can cause a spread of health problems (1). A diet plays an important role in managing the testosterone levels in your body. Foods with hormones or hormone-mimicking substances, like phytoestrogens, can cause low testosterone levels. vitamin D and zinc-rich foods can boost your libido because these minerals are the precursors for testosterone production.

1. Tuna

Tuna may be a low-calorie, protein-rich food full of vitamin D . one serving of tuna will fulfill your daily vitamin D requirement. Canned and fresh tuna are equally effective in increasing your testosterone levels. Remember, however, that seafood contains mercury, so you ought to not eat quite two or three servings of tuna during a week.

2. vitamin D

Fortified milk isn’t only for children, it’s rich in proteins, calcium, and vitamin D, which may help make men’s bones stronger too. For enhancing your testosterone levels (2) (3), confirm to settle on milk that’s fortified with vitamin D. If you would like to avoid saturated fat, you’ll choose skimmed or milk. There are two types of vitamin D – vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Between these two, vitamin D3 (cholecalciferol) is the most effective.

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3. Egg yolk

It is more nutritious than egg whites and maybe a great source of vitamin D. The cholesterol content of egg yolks has defamed them. However, you’ll safely consume one egg a day if you’ve got a traditional cholesterol level. In fact, the cholesterol content of egg yolks may even help boost your testosterone levels.

4. Fortified cereal

If you’re watching your blood cholesterol levels, fortified cereals are an excellent alternative to eggs as food. Many cereal brands fortify their cereal with essential vitamins and minerals, like vitamin D. These fortified cereals are an excellent choice for kick-starting your day and boosting your testosterone levels.

5. Beans

Beans like chickpeas and lentils are the dark horse of male-hormone health. They’re full of zinc, which boosts testosterone production. What’s more, they will also improve your heart health because they’re rich in fiber and plant-based proteins.

6. Beef

Certain beef cuts contain essential nutrients for testosterone production. These include beef liver, which contains vitamin D, and chuck roast, which is rich in zinc. However, remember to settle on lean cuts and to dine in moderation. meat contains much fat, and its overconsumption can cause cancer.

7. Oysters

Oysters are an excellent source of zinc (4). Zinc is important for the assembly of testosterone in your body, especially during puberty. It also can help boost testosterone production in men with low testosterone levels. This is a pack of micronutrients that is essential to increase testosterone levels. We consider oysters is one of the top foods you must be eating for high testosterone levels.

8. Shellfish

Thanks to their zinc content, shellfish can boost your testosterone levels. In fact, one 3-ounce serving of crab can fulfill 43% of your daily zinc requirement. Consuming adequate amounts of zinc is crucial for normal testosterone production.

9. Garlic

Garlic like ginger another beneficial food. It has been used for ages to improve a variety of ailments. It is anti-bacterial, anti-viral, and anti-candida. So it is a great food source to include in your diet. Raw garlic is the best to improve your general testicular health (5). However, a study found that the same success using garlic powder supplements as apart of a high portion diet. Garlic also increases your immunity power.

READ MORE:- HOW TO INCREASE IMMUNITY POWER NATURALLY

10. Honey

This tasty sweet food has flavonoids, phenolic acids, and antioxidants that work within the body to improve testosterone levels. It not only improve your testosteron level but also

11. Ginseng

Some research said that ginseng can lead to blood testosterone levels. You can eat 5 to 6 slices of roots raw of it. Not only for boosting testosterone but also to improve energy.

12. Whey Protein

It contains D-aspartic acid, an amino acid known to increase testosterone levels. That’s why most bodybuilders prefer it to increase their muscles.

13. pumpkin Seeds

It is high in magnesium and zinc. They also pack a lot of protein to help build and repair muscle. This is high in tryptophan which helps overall hormonal balance in the body. It can also be used as soup and other dishes.

14. Asparagus

It is rich in vitamin B and vitamin E, nutrients crucial for the production of testosterone. This also helps to lead healthy and active life all day long. It also helps to clean the liver and kidneys.

READ MORE:- Top 16 Foods Healthy for the Liver

15. Pomegranate

It is considered a fertility symbol for its many seeds. It has also been known to lower cortisol levels for both men and women which can positively affect testosterone production. This is a pack of micronutrients that is essential to increase libido.

16. Brazil Nut

It is one of the richest sources of selenium, a mineral associated with higher testosterone levels.

17. Onion

It is long been used for medicinal purposes. making two tablespoons of ginger and onion juice can also improve your libido.

18. Ginger

Ginger has been used for centuries as a medicinal herb and plant. It can help you many different diseases but also has a positive effect on testosterone levels. If you happen to be having issues with infertility or sperm count along with T levels, ginger may be something to be consider as remedy. You can add it to your diet. It can help to boost your testosterone levels naturally.

19. Fatty Fish

Fatty fish can help you to boost omega-3 which may help to improve testosterone levels. Fish oil can help to reduce inflammation and lubricate joints and muscles while also reducing the risk of arthritis. You can get more benefits by eating fish two or three times weekly than supplementing with fish oil.

20. Green leafy vegetables

Spinach and swiss chard are high in magnesium. This mineral is crucial for healthy testosterone levels specially as we age. Magnesium directly affects insulin-growth factor 1 and testosterone secretion, making it a vital part of your daily diet. Daily requirment of magnesium for men is 420 mg while women should get at least 320 mg.

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Bottom line

That concludes our list of foods that will boost your testosterone levels. Remember that eating a healthy diet won’t only boost your testosterone levels, but it’ll also improve your overall health. Along with these foods, you can practice exercise for the best result.

Abhijit Ghosh

Hi, I'm Abhijit Ghosh, an aspiring blogger , have completed master degree as well as nutrition and two years yoga courses. This blog is dedicated for helping people learn about healthy food and yoga to keep fit, active and healthy all the day long .