From promoting libido and muscle development to ensuring a healthy reproductive system, testosterone is an important hormone. Unfortunately, it is easy to fall short on this critical hormone, especially if you are not eating healthy. Fortunately, there are plenty of foods that can help in boosting testosterone levels without too much additional effort on your part! Here are nine testosterone booster foods that can naturally increase your testosterone levels.
1. Oatmeal
Why not start your day by having a bowl of oatmeal? Zinc and magnesium found in oats can help in boosting testosterone levels. Don’t forget to add bananas to your bowl of oatmeal since it contains the amino acid arginine, which is converted into nitric oxide (a gas) that causes blood vessels to relax. This leads to more blood flowing throughout the body, including in and around your genitals!
2. Fatty Fish
Fatty fish like tuna, salmon, and mackerel are packed with Vitamin D. Also, fish like trout, salmon, herring, sardines, and Atlantic mackerel are packed with omega-3 fatty acids. According to a 2016 study, foods rich in fish oil can boost the production of semen and serum testosterone in dogs and mice.
3. Avocado
When we think of avocados, the first thing that usually comes to mind is fruity and creamy guacamole. However, avocados are also rich in monounsaturated fats, which can help boost testosterone levels. In addition, avocados are loaded with potassium which helps regulate blood pressure. Plus, they’re an excellent source of fibre.
4. Onions and Garlic
Both onions and garlic are testosterone-boosting foods since they contain several antioxidants and nutrients. Taking garlic supplements has been found to increase testosterone levels and improve fertility in men. Furthermore, onions have been found to boost low testosterone levels because of the antioxidants and nutrients it contains.
5. Eggs
One of the most common food that may help in boosting testosterone is an egg. The egg yolk is rich in choline, which is necessary for increasing testosterone levels. It is also rich in protein, healthy fat, and selenium, a mineral that activates certain pathways to promote the production of testosterone. The other white part of the eggs, called the albumin, contains B vitamins and amino acids that can also contribute to higher testosterone production. A study conducted found that men who ate two eggs a day had 20% more free testosterone than those who didn’t eat eggs at all.
6. Dark, Leafy Greens
Dark and leafy vegetables, including spinach, collard greens, kale, and Swiss chard, have high levels of magnesium, which plays a key role in boosting your testosterone levels. Magnesium lowers oxidative stress, which can lower testosterone levels.
7. Nuts
A recent study by Tufts University in Boston revealed that walnuts could help boost testosterone levels. The increased levels of androgens make men more fertile and could also lead to better sex life. Here are different types of nuts can be beneficial for your reproductive health.
- Almonds: Almonds are loaded with magnesium, which has been found to increase fertility and is important for sperm health.
- Brazil Nuts: Research from the University of Connecticut shows that eating 1/4 cup of brazil nuts per day can increase your testosterone level by 14%.
- Pecans: Pecans contain high levels of zinc, an essential mineral for increasing testosterone.
8. Legumes
Eating high-protein foods is a great way to increase your testosterone levels. The best sources of proteins are, in general, animal sources like eggs, poultry, and red meat. However, legumes contain all the amino acids necessary for testosterone production and can provide you with enough protein to meet the body’s needs. Beans, soybeans, and lentils are especially rich in L-arginine – an amino acid that increases the synthesis of nitric oxide, which is critical for erections.
9. Whole Grains
Eating whole grains is the other way to boost your testosterone levels. A study in the journal Nutrition found that men who ate more high-fibre foods had higher levels of testosterone than those who didn’t. High-fibre foods include whole wheat bread, brown rice, barley, oats, and quinoa.
Thoughts
Certain natural foods are essential for boosting testosterone levels. Natural foods can positively impact your testosterone production, while packaged and processed foods do the opposite. Combine the above natural foods suggested with regular exercise for better results. Also, ensure that you get enough sleep, reduce stress, and lose weight if you are overweight.
