15 Best Testosterone Boosting Foods In The WorldWant harder erections, better stamina, stronger muscles? I know that sounds like a late-night infomercial, but don’t worry, these testosterone boosting foods will give you legit results. Why sell you something your body already makes; that “wonder-drug” inside you is called testosterone.
It’s no surprise the National Institute of Health calls testosterone “the most important male hormone.”
Testosterone is responsible for:
- Maintaining your sex drive.
- Making you feel lively and energetic.
- Stimulating your blood flow.
- Producing your red blood cells.
- Giving you a healthy sperm count.
- Increasing your muscle size and strength.
- Giving you a high level of concentration.
While there are many testosterone supplements available, you can help your body create testosterone through eating some of the best natural sources found in your fridge. Here’s a list of 15 best foods that will boost your testosterone levels:
1. Extra virgin olive oil
Adding extra virgin olive oil into your diet can increase your testosterone levels by 19.9% in three weeks. A study found this after switching a group of men from butter to olive oil.
Extra virgin olive oil has great fat ratios for testosterone production: 73% Monounsaturated fatty acids (MUFAs), 14% Saturated fatty acids (SFAs), 13% Polyunsaturated fatty acids (PUFAs). Oleuropein is another important compound found in olive oil, increasing your urinary noradrenaline and testosterone levels.
Add a few splashes of extra virgin olive oil to your salad, or add some balsamic vinegar for a great bread dip.
2. Macadamia Nuts
Macadamia nuts are low in polyunsaturated fatty acids and high in testosterone boosting fats. From 100 grams of macadamia nuts, you will get about 75 grams of dietary fat, out of which 60 grams are MUFAs, 13 grams are SFAs, and less than 2 grams are PUFAs
Start snacking on macadamia nuts to get all the right fats to boost your testosterone.
Grab yourself a dozen fresh oysters and some lemon. Oysters are packed with zinc, and zinc is required to produce testosterone. Men who are zinc deficient suffer from low libido, erectile dysfunction, low sperm count, and fatigue.
In just one serving of oysters (about five average sized oysters) you are getting 74.0mg of zinc; a whopping 493% of the recommended dietary intake. No wonder they’re considered the most potent aphrodisiac.
There’s a reason why old-school bodybuilders drank raw eggs—they’re great for increasing your testosterone levels. And don’t toss the yolks, the cholesterol content is important for the production of testosterone. On the concerns of high cholesterol, researchers found those who ate more than 4 eggs per week had lower cholesterol levels than those who avoided egg consumption.
Egg yolks are also rich in vitamin D, which helps produce higher testosterone levels.
If you’re going to have them raw, organic eggs are recommended. Otherwise, start cracking!
Broccoli is high in indole-3-carbinol, a food compound that can help cut estrogen levels in half in men. It also contains a significant amount of DIM (Di-Indoly Methane) a phytonutrient that helps reduce the amount of estrogen your body metabolizes and thus increases your levels of testosterone.
Raw broccoli goes well with a salad, or with your favorite dip. Otherwise, boil some up and have it with your steak or salmon.
Avocados are packed with all the right nutrients and precursors for testosterone production: monounsaturated fatty acids; vitamins: A, K2, C, B2, B5, B6; and minerals: zinc, magnesium, and copper. In addition, avocados contain oleuropein, the same testosterone boosting compound found in olive oil.
Add some to you sandwiches or salad. Or whip up some guacamole.
7. Dark chocolate
Eating dark chocolate will increase your nitric oxide serum levels, which helps your body’s blood flow, giving you better erections. The inner lining of your blood vessels uses nitric oxide to signal the surrounding smooth muscle to relax, thus increasing your blood flow. Low nitric oxide levels have been linked to low testosterone.
Look for chocolate with at lease 70% cocoa. Cocoa beans contain Arginine, which helps to improve Nitric Oxide production.
Honey contains the mineral boron, linked to high testosterone. Honey is also rich in nitric oxide, which opens up the blood vessels to create stronger erections. Avicenna, a Persian physician of the 11th century, prescribed honey mixed with ginger and pepper as a sexual stimulant.
Honey is rich in B vitamins, needed for testosterone production In addition to Boron, honey is a rich source of a chemical called chrysin which blocks the conversion of testosterone into estrogen.
Honey is a great alternative to sugar; add a teaspoon to your tea or coffee.
Cabbage is another vegetable potent with Indole-3-carbinol, which flushes your blood of the girly hormone estrogen. In a Rockefeller University study, healthy men took 500mg daily for a week and their estrogen levels halved, making testosterone more effective.
Throw some cabbage into your stir-fry, or get some sauerkraut to go as a side with your meat.
Salmon contains high levels of magnesium, vitamin B and omega-3s for healthy testosterone production. Wild salmon lowers the levels of the sex hormone binding globulin (SHBG) which renders testosterone useless.
There’s a lot of controversy surrounding farmed salmon and the reported high levels of toxins. Always opt for wild-caught salmon. Alaskan salmon is not permitted to be farmed, and Sockeye salmon cannot be farmed.
Remember Popeye would always have a can of spinach to bulk up. Spinach contains high levels of magnesium, Vitamin C, and E, all essential testosterone building blocks.
Spinach is always great in salads or sautéed for a side. Chop some up and add it to your morning omelet.
A study found that drinking pomegranate juice daily will give you a ‘viagra effect.’ Researchers noted a 16%-30% increase in testosterone among the subjects after two weeks. Pomegranate promotes testosterone through a reduction in your systolic and diastolic blood pressure and inhibiting cortisone activity.
13. Red meat
Eating red meat provides you with saturated fats, cholesterol, and zinc – three components that help raise testosterone levels. Studies have shown that people on meatless diets have reduced testosterone. Lean, high protein meat stimulates the secretion of the hormone glucagon, which increases testosterone.
But don’t overdo it! Studies have found excessively high protein diets with limited carbs can lower testosterone levels. Furthermore, too much protein places stress on your kidneys, and it may lead to gout, as well as high cholesterol.
The amount of protein you need in your diet depends on your weight, age and health. Check with your doctor or nutritionist. The recommended dietary intake 56 grams per day for the men.
The skin of grapes contains resveratrol, which inhibits estrogen synthesis, and increases testosterone production. Grapes are known for improving the health of the prostate gland and increasing sperm count. Red wine also has high concentrations of resveratrol.
15. Pumpkin Seeds
Pumpkin seeds are a great for your prostate and sex drive. It contains a high amount of zinc, which plays an important role in modulating healthy testosterone levels. Just one ounce provides you with 19% of the recommended daily intake of zinc. In addition, pumpkin seeds are packed with vitamins E, C, D, K, and B, and minerals: calcium, potassium, copper, niacin, phosphorus, and manganese.
Look for trail-mixes that have plenty of pumpkin seeds, or add some to your salad.