I recently created an article about all the foods that cause lower testosterone, so I thought it was only fair that I create another one that lets you know about foods that increase lower testosterone levels. There are two sections. One section lists and describes food you can pretty much eat when you want and as much as you want. The second section is foods you must eat in moderation or they can have negative effects.
And, here it is. Please enjoy and share with all your friends!
Foods That You Can Eat Normally – Focus on These.
This is a group of foods you can eat in normal amounts to help increase your testosterone levels. These also help to optimize all your bodies hormones.
- Oily Types of Fish
We all know that Vitamin D is a very important part of testosterone production and one of the best ways to get enough of this critical vitamin is by getting some sun. But, if you live somewhere where the sun doesn’t shine much, or where you work indoors most of the time, this is probably not an option for you.
You can get a lot of vitamin D from oily types of fish, such as salmon, mackerel, herring, and tuna. You can eat a couple of portions of these types of oily fish per week to increase help testosterone levels naturally.
Oysters have been considered an aphrodisiac for a very long time. The reason this is true, is because they contain very high levels of zinc which is linked to increasing libido and testosterone levels. Studies show that zinc, in pretty much any form, is great for Boosting testosterone.
Eggs contain a bunch of testosterone-boosting ingredients, including vitamin D and protein. But, the most obvious is cholesterol. Eggs many times have a bad reputation in the news, but the reality is, the cholesterol in eggs acts as a predecessor for testosterone. This makes eggs one of the best testosterone boosting foods available.
- Grass-Fed Beef
Beef is a one of my favorite sources of protein and fat or healthy fatty acids. But we should be choosy about which beef we eat to help with our testosterone. It needs to be organically-raised cattle. And, not just any organically-raised cattle, it needs to be grass fed and not grain fed raised cattle.
Conventionally-raised cattle and grain-fed cattle get injected with artificial hormones and the grain can contain or could have been exposed to insecticides, herbicides, fungicides and pesticides. All of these can lower testosterone levels.
Even make sure your beef jerky is from grass-fed for a snack between meals to make your hormones happy.
Okay, so what the heck is Gelatin? I grew up on a farm, so I am very familiar with it. It comes from the gelatinous portions of the cow’s joints
and connective tissues. It’s usually from the knuckles and large joints of any livestock.
Gelatin contains glycine and proline which are two amino acids that are vital to the body to help balance neurotransmitters. This is what leads to improved quality of sleep.
Getting plenty of quality sleep, helps you maintain a normal rhythm of your body, that can lead to significant increases in testosterone production.
It is believed, the nutrients in gelatin could also help lower inflammation, which reduces cells responding to hormones. Inflammation can affect the regulation of hormones, which can lead to lowered testosterone levels. You can find gelatin in the form of collagen supplements, which is just a refined and more water-soluble version that contains the same amino acids.
- Organic Bacon
That’s right, we now have another excuse to eat bacon! You guessed it, it will help you produce more testosterone. Your wife won’t complain about that, surely.
Organic bacon is full of high-quality animal protein and saturated fats that can help stimulate hormone production. It is also a great source of cholesterol, which as we mentioned earlier is an important building block of testosterone.
You must make sure though, that the bacon you get was prepared organically. Just like cattle, conventionally-raised pigs/hogs are treated with synthetic estrogen and growth hormones to make them bigger and fatter in a shorter period. If you eat the estrogen laced fat of the pig, that will absolutely decrease your testosterone. So, eat Organic!
I’m not going to lie, I am not a big fan of liver. I will eat it, but I would rather have a steak! However, organ meats like liver contain a lot of vitamin A. Vitamin A can also help boost your testosterone levels naturally.
Liver is also one of the best meats for building strength and vitality. But, just like the other meats we have covered so far, it needs to be organic.
You should only eat organic poultry or beef liver, because pork liver is often a common site of parasitic infection – roundworm, nodular worm, and whipworm. If you cook your pork liver well though, it kills all the parasites. I would personally stick with poultry and beef livers.
- Olive oil
Extra virgin olive oil is a very big part of the Mediterranean diet. It has been found that men who live in the Mediterranean regions of the world are able to father children even at very advanced ages. The reason for their long-lasting virility is very likely olive oil. Add a tablespoon or two of extra virgin olive oil to your meals to increase natural testosterone production. And, it tastes good too!
- Extra Virgin Coconut Oil
It has been found in many studies, that Coconut oil is a very healthy fat. Packed with the type of triglycerides your body likes to use for energy, coconut oil is also an awesome booster of testosterone levels.
It is believed that using oils from coconut and olives is among the best natural ways to increase testosterone. You can use coconut oil to fry foods because it has a very high smoke point and it basically has no taste that adds to your foods.
- Butter Made-From Grass-Fed Cow’s Milk
As I said before, I grew up on a farm. We did not make our own butter, but my grandparents did. I used to go spend time with them in the summer and we did make butter from fresh grass-fed cow’s milk. Butter contains zinc, saturated fat and many other compounds that are linked to increasing testosterone production. Get rid of the margarine and have some awesome tasting good old grass-fed butter.
Loaded with healthy fats, folic acid, potassium and vitamin B6, avocados contain a lot of nutrients essential for increasing testosterone levels naturally.
I like to smash up a ripe avocado, add a little lemon juice and some cayenne pepper, for a simple but tasty testosterone boosting dip.
Juicy pomegranate has been shown to improve erectile function, improve blood flow, and boost testosterone. They are also loaded with anti-oxidants which make this great tasting fruit even better for your overall health.
It’s best to buy your own pomegranates and make your own juice or eat the kernels in some yogurt. The store-bought juices have been processed and you don’t get the same great ingredients.
Like grapes, raisins are full of antioxidants since they are basically dried grapes. Dried grapes or raisins are linked to reduced estrogen levels and increased testosterone. Raisins also have anti-inflammatory effects that help in achieving hormonal balance.
Raisins also contain a lot of boron. This is a lesser known mineral that supports testosterone levels by lowering what is called Sex hormone-binding globulin (SHBG). Studies conducted on boron found that this mineral significantly helps in achieving higher testosterone levels.
- Dark Colored Berries
It is well-known that berries are among the most nutritious fruits and are healthier because of their lower sugar content. The darker-colored berries contain the highest amounts of antioxidants, phytochemicals, minerals, and vitamins.
Antioxidants are known to improve blood flow to the testes. This obviously will benefit your erections.
Dark berries also contain calcium-D-glucarate, which has shown potential in getting rid of excess estrogen in the body. As men, we need to get rid of the estrogen in our bodies to have higher testosterone, so these dark berries are great for us.
Some dark berries are acai berries, which are expensive, blackberries, blueberries and cherries. If you can’t afford them, you could always grow your own.
Bananas contain some Bromelain which is also found in much more significant amounts in pineapples.
Bromelain is a what’s called a proteolytic enzyme. It is found in the highest amounts in the stem of the pineapple but eating the fruit itself or drinking its juice should still give you plenty of Bromelain.
Bromelain helps us maintain high testosterone levels even during strenuous activities or endurance training.
Two powerful plant sterols called Androstenone and Androstanol, are found in celery. There is some research that suggests even the smell of celery will boost testosterone production by a lot. But, you are better off eating it.
Celery also contains luteolin, a recognized anti-estrogen, and apigenin, that has been shown to boost testosterone naturally. I like to just eat celery raw, so I don’t cook out any of the awesome ingredients.
- Cruciferous aka Cabbage Family Vegetables
Cruciferous vegetable include cabbage, brussels sprouts, broccoli, cauliflower, garden cress, bok choy and other similar green leafy vegetables that can all help naturally increase your testosterone by lowering estrogen levels.
The favorite food of Popeye, contains compounds that act as natural steroids in the body.
Beside the plant steroids, spinach has an abundance of natural nitrates. These nitrates help increase nitric oxide levels, which improves blood flow by relaxing the blood vessels.
Spinach is also loaded with many micronutrients needed for testosterone production.
Onions are full of antioxidants and phytochemicals. Some of these may help boost testosterone levels.
One particular study done on rodents, showed a 300% average increase in testosterone levels after they consumed onion juice.
Nobody knows for sure why this occurs, but the study suggests it is due to the bulb’s potassium content. Potassium regulates testosterone concentrations.
- Kelp and Seaweeds
A study done at UC Berkeley, found that sea kelp effects the body’s hormonal balance. This study found that, if we eat more kelp, our cells tend to produce less estradiol (estrogen).
Having lower estrogen levels in men, allows testosterone production to progress at a normal rate which results in higher testosterone levels.
Seaweeds and kelp are also rich in iodine. Iodine is critical to the production of thyroid hormones. When thyroid hormones are produced and are functioning at normal rates, testosterone production gets better.
- Kimchi & Sauerkraut
Fermented vegetables such as Kimchi and sauerkraut are very popular in many parts of the world. Both veggies contain good quantities of vitamin K2 which we already know is effective in raising testosterone levels.
- Brazil Nuts
Brazil Nuts are one of the richest sources of Selenium, which is a powerful natural testosterone booster. Studies have shown that the regular consumption of selenium increases serum testosterone levels and could also be a treatment for infertility.
- Macadamia Nuts
You can’t assume that dietary fats can effectively boost testosterone levels. What we need are saturated and monounsaturated fatty acids. According to my research, these two are linked to increased testosterone production.
Most nuts are high in Poly Unsaturated fats. Lucky for us, Macadamias are not.
A 100-gram serving of macadamia nuts contains about 75 grams of dietary fats, and fewer than 2 grams are PUFAs.
That means 73 grams of the good fats we need to help increase our testosterone levels.
Almonds are high in the essential mineral magnesium, a well-established testosterone booster. Eating an ounce or two of almonds a day will not only help increase testosterone levels but can also help you sleep. We already know that a good night’s sleep is important to keeping your testosterone levels up.
Kombucha is another fermented source of probiotics. This drink is full of important enzymes, amino acids, and B vitamins.
If you drink kombucha, you will get many benefits, such as improving digestion, detoxifying the body, and boosting energy. It helps to improve overall health and restores the body’s natural state of balance, which ultimately leads to higher testosterone levels.
There is a special compound found in parsley, called apigenin. It has been shown to raise the amount of free testosterone available in the blood.
- Dark chocolate
It turns out that foods that increase nitric oxide levels in your body, also naturally increase testosterone levels. Happily, one of the foods that can do this is dark chocolate.
Dark chocolate is also loaded with antioxidants which help reduce free radical damage which could lower testosterone levels.
With other testosterone boosting ingredients like magnesium, calcium, zinc, manganese, tryptophan, arginine, and catechins, it’s now clear to me why dark chocolate is considered an aphrodisiac.
We don’t usually find a food that increases testosterone levels almost instantly, but garlic appears to do just that. Japanese studies revealed that lab rats fed with a mixture containing garlic powder experienced a huge increase in serum testosterone levels.
It was also observed that there were Increases in sperm volume, quality, and mobility. These are positive indicators of increased testosterone and fertility.
Turmeric contains Curcumin, that is a proven testosterone booster. Turmeric is also available in supplement form. You can also just add the powder form to your meals to gain the testosterone boosting effects.
Ginger and ginger extract are often associated with an increase in libido, which is accompanied by an increase in sperm count and mobility as well as testosterone levels in infertile men. If it worked for them, it should work for us!
- Ceylon Cinnamon
A study done in Egypt determined the effect of daily consumption of cinnamon, along with ginger. The results indicated that daily consumption may help in increasing testicular weight, and enhanced amount and quality of semen production.
The study also showed there was a decrease in blood sugar levels and higher insulin levels. Daily intake resulted in drastically raised levels of testosterone.
- Real Salt – Not Processed Table Salt!
Real Salt is not the same as table salt. Unprocessed natural clumpy salt has more than 60 different trace minerals.
These minerals support cells that aid in the process of testosterone production, as well as in the development of healthier and more robust sperm cells.
Refined table salt has most of the minerals removed during the processing. It only contains sodium and chloride, along with added anti-caking agents that we don’t want in our diet.
You should make sure your preferred type of salt, whether it is rock salt, sea salt or Himalayan pink salt, does not come with caking agents. Just check the label.
Foods You Can Eat in Moderation – Don’t Have These all the Time.
This group of foods should be eaten in moderation. I will try to describe what that means within each food.
I love my coffee in the morning. And I am here to tell you that studies reveal that a couple of cups of coffee a day can help naturally boost testosterone.
But, don’t drink too much coffee or it can inhibit muscle growth.
- Fava Beans
Fava beans are mainly known for their ability to raise the levels of dopamine and human growth hormone. Higher levels of these compounds can help raise testosterone as well as increase muscle growth.
By eating fava beans, you get increased growth hormone levels and this hormone will also influence the testes, and this produces more testosterone.
- Yogurt and Kefir
In one 2014 study, bacteria like the ones found in Yogurt and Kefir drinks, raised testosterone levels. One specific bacteria strain, also induced increased weight and size of the testicles and inhibited age-related shrinkage. I am going to start eating much more yogurt!!
The best way to get the benefits of these bacteria, is by eating fermented foods. That sounds bad, but it is found in yogurt and kefir.
Now, what is Kefir? I didn’t know either until I did my research.
Kefir is a traditional fermented drink that originated in the north Caucasus Mountains. This drink is very tart but refreshing and is a great source of vitamin K2 and zinc. We have already learned these nutrients help raise levels of testosterone.
- Blue Cheese
Blue cheese is full of saturated fats that support higher testosterone levels. There are also plenty of testosterone-boosting fat-soluble vitamins such as vitamin K2.
- Wild Oats
Wild oats are another great source of saponins, which are known for helping boost the amounts of both testosterone and some other hormones in the body.
You can get the most benefit if you eat organic wild oats. And, it is recommended that you don’t wash them before eating, because the nutrients you want are typically found on the cover of the grains.
There is also an extract available, that comes from the straws of the wild oats, called “Avena sativa”. This extract has been scientifically proven to be a good testosterone booster.
- Red Grapes
Red grapes contain a substance called Resveratrol which is an anti-oxidant which many believe increases testosterone production. I did mention in my article on foods not to eat, that red wine is the ideal choice for men because of the grape content, in moderation.
I know it isn’t easy but building your diet around foods to boost testosterone and lower estrogen will not only affect how you feel but how
you look too. Men with higher testosterone tend to be leaner and more muscular than men with low testosterone.
Here is a cookbook I highly recommend that has tons of recipes to boost testosterone:
If you really can’t modify your diet to increase your testosterone, at least read my article on the foods not to eat, that will lower testosterone.
There are also natural testosterone boosting supplements available. If you want to live life to its fullest and always look your best, please learn how to boost your testosterone naturally. Feel free to check out my other articles which show you many ways to increase Low-T Naturally.
If you have any questions or comments, please leave them below. And, don’t forget to share this with all you friends!