Testosterone, the magic ingredient that makes you the man you want to be. It’s what builds your muscles, gives you fuel, powers your pump. The art of manliness is in that single hormone: testosterone. So wouldn’t you want a list of testosterone boosting foods to supercharge those t-levels?
If your answer is yes, then this short article is for you. Read on and you’ll find out what testosterone boosting foods are, which are the best ones, and how to easily add these superfoods to your diet.
What are testosterone boosting foods?
We’ll get to that handy list of 10 t boosting foods further down below. But let’s first quickly look at the science behind it and how food can affect your hormones.
Let’s start with a question: can you actually eat your way to higher T? The answer: yes. If you eat the right food, you CAN increase your testosterone levels. So how does that work exactly?
The male hormone
You probably know testosterone as the male sex hormone, but did you know it has loads of different functions?
Testosterone affects your sex drive, sperm production, hair growth, and even the health of your bones and muscles. It’s the primary male ingredient, so to speak. It makes you the man you are!
As you get older, your t levels will slowly decrease. This is a natural process that happens to all men, whether we like it or not.
Suggested read: Average testosterone levels by race and age
Aside from naturally decreasing testosterone, some men suffer from something called hypogonadism, also referred to as low testosterone, which is a medical condition that will often require medical treatment.
Aside from medical treatment there are many different ways to boost your t, one of which is food.
You are what you eat
What you eat directly affects the hormonal balance inside your body. This means that if you eat the right foods, you can effectively increase your testosterone levels.
For example, there are foods out there that may contain specific hormones or they might replicate the effects of hormones. An example is phytoestrogens, which are plant-derived compounds found in food like soybeans.
Eating too much might disrupt your hormonal balance and potentially decrease your testosterone (although research is still inconclusive on the exact effect).
Making sure you follow a healthy diet is always important, but if you want to boost your testosterone just healthy isn’t always good enough. And that’s where our list of 10 of the best testosterone boosting foods comes in…
10 testosterone boosting foods
OK, without further ado, let’s get to that list of t-boosting foods! Some you might know already, some might come as a shock, but if you’re looking to increase your testosterone this is your go-to list.
Oh, and after these 10 foods we’ll show you some extra ways and top tips to naturally boost your testosterone. But first, it’s time for the list!
1 – Cruciferous vegetables
Not only do cruciferous vegetables have high amounts of vitamin C, fiber, and antioxidants, but they also help with your testosterone levels. Here’s where the fun begins.
Kale, collards, cabbage, cauliflower, broccoli, and Brussels sprouts are all cruciferous, and they contain compounds that lower estrogen levels in the body.
The minute this happens, your testosterone levels thrive and get elevated. The end result is a happy sex life, greater muscle gains, and better brain function.
Steam them, sauté them, roast them, and whip them up in a stir-fry. Just try to go organic as much as possible, because organic vegetables are less ridden with chemicals and pesticides, which can have an adverse effect on your system.
2 – Red palm oil
The fancy little fruit known as the red palm fruit packs a wallop in the world of functional foods. Not only is it high in vitamins A and E, but it also contains a good amount of medium-chain triglycerides.
These healthy fats help boost metabolism and also aid the body’s production of hormones, including testosterone and human growth hormone (HGH).
Additionally, the rich content of vitamin A and E reduces the risk of heart disease and inflammation. You then have a threefold benefit that cannot be overlooked.
Use this oil to cook with, as you would any other oil. Plus, you can blend it into smoothies, melt it over steamed vegetables, make dips out of it, or take it like a man by the spoonful. One to three tablespoons a day will get you in the sweet spot.
3 – Pumpkin seeds
Have you ever heard of zinc? This power-packed nutrient is known to boost immunity, but there is also a link between Zinc and testosterone.
Pumpkin seeds are tasty little crunchies that contain a good amount of zinc, and they can easily be integrated into your diet by themselves or with other dishes like salads, oatmeal, and stir-fries.
You can also find pumpkin seed butter in health food stores. This concentrated form is even higher in zinc than the loose seeds.
A single ounce of pumpkin seeds contains 15% of your daily allowance of zinc. Use them as supplements by adding small amounts to your diet throughout the day. Every little bit adds up over time.
Oh, and by the way, pumpkin seeds aren’t the only things high in Zinc. If you are looking for sources for Zinc you should try eating oysters. We all know them as an aphrodisiac, and part of that’s mostly due to the amount of Zinc in them!
4 – Eggs
The once-evil egg is actually one of the best foods you can add to your diet for boosting T-levels. Not only is it a complete protein, but it also contains lutein, which is good for the eyes, and cholesterol, which is good for testosterone.
Yes, that is correct…
Cholesterol is actually very important for boosting your test levels. By itself, cholesterol does not raise cholesterol levels in the body. That occurs when you have an abundance of saturated fat and simple carbs paired together over time.
In other words, cholesterol isn’t always as bad for your health as many people are led to believe.
The only time you should be aware of the cholesterol content of eggs is if you’ve been diagnosed with high cholesterol and your doctor gave you specific orders to limit your intake.
Otherwise, make some omelettes, hard-boil a dozen eggs for the week ahead, and fry some over-easy, using red palm oil in the skillet. Or, if you’re not a fan of egg on its own, why not have it with some smashed avocado?
5 – Tuna
This popular little fish is super rich in vitamin D, which – as we all know – is incredibly important for your health. Did you know, however, how important vitamin D is for your testosterone production?
You can just buy canned tuna or get it fresh. Either way, eat it on its own or mix it in a tasty salad and this food will give your body that necessary testosterone boost.
6 – Pork rinds
You might be thinking: Ew, gross! But this food deserves an honorable mention. Remember, fat and cholesterol both contribute to healthy T-levels.
Although it’s a bit of a slippery slope, you would do yourself a favor by integrating these greasy, crunchy, lardy chunks of deliciousness into your diet.
You can find the best ones at Mexican markets where they are made fresh onsite. Or you can just go to a supermarket for your fix. As with eggs, you don’t need to go “hog wild,” but you can use them in moderation to give your test a passing boost.
7 – Maca
Maca is a turnip-shaped root that has been a staple food in Peruvian villages for centuries. It can be found in powder form and added to foods and smoothies, or blended with water or juice by itself.
It is best known for its ability to boost hormonal function and balance the endocrine system. This is where it can have a positive effect on T-levels.
Additionally, it can improve mood, sex drive, and workout performance, as well as helping your recovery.
Look for it in health food stores and remember to take it as directed. It pretty much tastes like a root, so it may take a minute for you to get used to it.
8 – Ginger
This is definitely one of our favorites. You can find ginger in basically every supermarket, you can use it in many different types of dishes, and best of all it’s super tasty!
It’s one of the top testosterone boosting foods out there, and it can really give your body a big boost.
Most tests have been done on animals, but the general consensus seems to be a direct correlation between the two.
9 – Pomegranate
This tasty fruit isn’t just delicious, it’s also great for lowering your levels of stress hormones (like cortisol). In turn, this will help increase the levels of other hormones, including our friend testosterone.
Buy a pack of pomegranate juice, just the seeds, or a whole pomegranate; whichever way you prefer your body will be thankful!
10 – Onion and garlic
Last but not least, onion and garlic. We’ve put them together because these foods tend to go hand in hand. They don’t raise your t levels directly, but they increase a hormone that in turn will trigger testosterone production in your body.
Aside from that, they contain a lot of flavonoids, which help maintain the quality of your semen. And the best thing about them? You can add them to almost EVERY dish. It’s definitely one of the easiest foods to add to your diet.
So there you have it: our list of top testosterone boosting foods! But, it doesn’t end there…
In the next bit, we’ll shortly show you other ways to naturally increase your testosterone levels. Let’s boost that T!
More ways to increase testosterone
Adding these 10 foods to your diet is really easy, and it will give you that kick your body craves.
However, it doesn’t have to stop there. There are many other ways to boost testosterone. We’ll list some of them below, and you can follow the links for more information if you’re interested.
This is specifically for people who are overweight. You will find that losing weight will rapidly increase your testosterone levels. Aside from that, it’s just healthy for you in general!
Just like losing weight, exercise isn’t just healthy for you, it also actively increases your testosterone levels.
Regular exercise will keep your cardiovascular system healthy – it will literally keep your blood pumping – which means more blood to the testes and more production of T.
Suggested read: How does exercise increase testosterone levels?
If you combine your workouts with the right supplements you can tremendously increase your energy, stamina AND your t levels.
One such supplement is TestoGen, a 100% natural testosterone booster that’s packed with some of the best t-boosting ingredients out there. Combine TestoGen with regular exercise and you’ll feel those t-levels skyrocket in no time!
We all know about the 8-hour rule. We’ve heard it so many times: you need to sleep 8 hours per night to stay healthy.
Well, did you know it’s also necessary to maintain healthy testosterone levels? Getting enough, quality sleep each night is of vital importance to health, probably just as much as the foods you eat or the workouts you do.
Suggested read: The link between low testosterone and sleep deprivation
Food has a lot more to offer than meets the eye. When you really dig deep, you can more or less find a remedy, or at least partial remedy, for every health problem.
You just need to find information that leads you in the right direction. Use the above information to your fullest advantage and see how your body reacts. You could end up pleasantly surprised and bursting with energy!
To get even better testosterone boosting effects you should focus not only on what you eat but also how often you eat. This is another factor that can influence your T-levels.
For more tips and information on how to keep those t levels high just have a look through our blog or drop us a message and we’ll get back to you as soon as possible!