How To Boost Testosterone Levels Naturally!

Testosterone is the primary sex hormone and anabolic steroid in males. In the male anatomy, testosterone plays a huge role in the development of reproductive tissues such as testes and prostate, as well as encouraging secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.

The quintessential criterion in a young aspiring athlete is to become taller, stronger, and faster. These are all possible to achieve through hard work and a proper diet filled with nutrient dense foods that contain this very important element (testosterone). Now, I know what you may be thinking, "but isn't testosterone something those huge bodybuilders inject into their body?" Well, that's one way to do it...But, I highly advice you to avoid that method and try the natural approach. Yes, you read this correct, there's a way to increase your testosterone levels naturally by consuming these 10 foods I'm about to tell you about!

So, if you are a young adult trying to optimize your physical potential or a person working to increase overall health, try adding these 10 foods into your diet.

10. ALMONDS

Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient. Low zinc prevents the pituitary gland from releasing key hormones for stimulating testosterone production. By eating foods high in zinc, you can avoid a reduction in your testosterone levels.

Almonds are highly nutritious, they contain 37% of the daily recommended intake of vitamin E, 8% of the daily recommended amount of calcium, and 6% of the daily recommended amount of iron. Let’s not forget to mention, their zinc content is exceptionally high providing you with 30% of the daily recommended intake for men and 37% for women (3.3mg).

Alternatives: walnuts, peanuts, and cashews. Most nuts are nutrient dense and can increase your testosterone levels, so don’t be afraid to expand your taste palettes.

Nutritional facts (28grams)

Calories: 164

Fat: 14.2g

Sodium: 0mg

Carbohydrates: 6.1g

Fiber: 3.5g

Sugars: 1.2g

Protein: 6g

9. Bananas

Bananas are an overall great choice for a healthy lifestyle, they ensure that you maintain your energy levels and contains an enzyme called bromelain which is known to help boost testosterone levels. Not only do bananas make you feel good, they can make you look good too! One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen which works to protect the skin, leaving it nice and healthy.

Nutritional facts (100g)

Calories: 89

Water: 75%

Protein: 1.1 grams

Carbs: 22.8 grams

Sugar: 12.2 grams

Fiber: 2.6 grams

Fat: 0.3 grams

8. Oats

Porridge oats are an excellent source of Vitamin B which is key for good testosterone production. There are multiple types of B Vitamins, many of which are found in testosterone boosting foods. Vitamin B6 plays a crucial role in testosterone production which suppresses the production of estrogen, thereby helping testosterone levels to rise! Oats are also loaded with important vitamins minerals, antioxidants and they're high in fiber and proteins compared to other grains.

Nutritional facts (100mg)

Calories: 389

Water: 8%

Protein: 16.9 grams

Carbs: 66.3 grams

Sugar: 0 grams

Fiber: 10.6 grams

Fat: 6.9 grams

7. Lemon

Lemons, along with other citrus fruits, are great testosterone boosting foods! Similar to garlic they help to lower your of cortisol levels which makes it easier for your body to produce testosterone. Not only that but they contain vitamin A, which is essential to testosterone production and can help lower estrogen level. Lemons are very versatile, they can be added in to pretty much anything you cook, just squeeze in the juice to add that extra little kick to your meal!

Nutritional facts (100g)

Calories: 29

Water: 89%

Protein: 1.1 grams

Carbs: 9.3 grams

Sugar: 2.5 grams

Fiber: 2.8 grams

Fat: 0.3 grams

6. Garlic

Garlic contains a compound called allicin this can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, this is where testosterone is produced. Cortisol is produced when your body is under stress and this has an impact on other bodily functions, including the production of testosterone. This is why reducing the amount of cortisol in your system allows testosterone to be produced more effectively by the adrenal gland. Although, garlic itself doesn't act as a testosterone boosting food, due to its ability to reduce cortisol it provides your body with a gateway to produce testosterone.

Nutritional facts (100g)

Calories: 4

Protein: 0.18 grams (g)

Fat: 0.01g

Carbohydrates: 0.93g

Fiber: 0.1g

Natural sugars: 0.03g

Calcium: 5 milligrams (mg)

Iron: 0.05mg (0.03 percent daily value, or DV)

Magnesium: 1mg

Potassium: 11mg

Vitamin C: 0.9mg (0.02 percent DV)

5. Honey

Honey is one of my favorite things in the world. There's so many benefits of consuming honey that I can write a whole blog about it! Honey has tremendous benefits towards skin health and is a natural remedy to many diseases. It can be consumed on its own or used as a natural sweetener in your food. Honey contains boron which is associated with helping to increase testosterone levels and is also useful for developing strong bones and muscles, as well as improving thinking skills and muscle coordination. This a perfect superfood to include in your diet to improve your performance on the pitch or to improve your overall health.

Nutritional facts (100g)

Calories: 64

Fat: 0g

Sodium: 0mg

Carbohydrates: 17g

Fiber: 0g

Sugars: 17g

Protein: 0g

4. egg

There's a reason eggs are in the diet of pretty much every single bodybuilder out there, they are low in calories, very high in proteins, low in carbs, and contain healthy fats essential to our body. It's almost unfair how well rounded eggs are, they literally contain everything you need to optimize muscle growth and functional performance. Eggs are considered to be one of the few foods to be considered a complete high-quality protien source, because they contain all 9 essential amino acids. Not only this but, they also contain cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone.

Nutritional facts (1 hard boiled egg)

Calories: 77

Carbs: 0.6 grams

Total fat: 5.3 grams

Saturated fat: 1.6 grams

Monounsaturated fat: 2.0 grams

Cholesterol: 212 mg

Protein: 6.3 grams

Vitamin A: 6% of the Recommended Dietary Allowance (RDA)

Vitamin B2 (riboflavin): 15% of the RDA

Vitamin B12 (cobalamin): 9% of the RDA

Vitamin B5 (pantothenic acid): 7% of the RDA

Phosphorus: 86 mg, or 9% of the RDA

Selenium: 15.4 mcg, or 22% of the RDA

3. Spinach

Spinach has long been considered one of the best testosterone boosting foods! It is an absolute powerhouse when it comes to nutrient density, spinach contains high amounts of iron and magnesium, and is abundant in many different nutrients and minerals. These are all excellent sources to increase testosterone levels in a convenient and efficient way.

As an alternative you can also eat kale which is one of, if not the world's most nutrient dense food! Also, almost all dark leafy greens are effective in increasing testosterone levels, so try new things and explore your greens.

Nutritional facts (100g)

7 calories

0.86 grams (g) of protein

30 milligrams (mg) of calcium

0.81 g of iron

24 mg of magnesium

167 mg of potassium

2,813 interational units (IU) of Vitamin A

58 micrograms of folate

2. Fish

Fish is often neglected in many western diets, most people don't realize just how important they are to our health. As a matter of fact, fish is one of the healthiest foods in the world they are loaded with protien, healthy fats, and vitamin d. They have an array of health benefits towards skin health, brain and eye development, and your immune system. Salmon and tuna, are great choices as they are very easy to cook and well known to increase testosterone levels.

Salmon helps lower the levels of the globulin, high levels of these group of proteins makes testosterone non-functional. While on the other hand, according to researchers at Graz Medical University in Austria, tuna can help boost testosterone levels by up to 90%!

Nutritional facts:

1 can of light tuna in water (165g)

Calories: 191

Fat: 1.4g

Sodium: 83mg

Carbohydrates: 0g

Fiber: 0g

Sugar: 0g

Protein: 42g

Wild Atlantic Salman (85g raw)

Calories: 121

Fat: 5.4g

Sodium: 37.4mg

Carbohydrates: 0g

Fiber: 0g

Sugars: 0g

Protein: 17g

1. Oysters

Finally, we are at the number one testosterone increasing food! What makes oysters number one? Well, oysters are commonly known as an aphrodisiac, and they contain extremely high amounts of zinc. As we mentioned earlier zinc is very important towards boosting testosterone's levels, not only this but, oysters are also very well known to increase libido... so start eating those oysters!

• Boosts Immunity
• Supports Heart Health
• Help Lower Risk of Osteoporosis
• Aids Healthy Weight Management
• Prevents Anemia

keep in mind anyone with a compromised immune system should avoid eating raw oysters! Undercooked oysters can cause serious illness for people with the following conditions: diabetes, HIV, liver disease, alcoholism, cancer, hemochromatosis, steroid dependency, and certain stomach or bowel diseases.

Conclusion

That wraps up our list of the top 10 best foods to increase testosterone levels! to simplify everything, in order to increase testosterone or to better your health in general, the best thing you can do is to stick to a diet consisting of whole foods. Avoid consuming junk food and add a variety of different vegetables into your diet. At the end of the day, yes we can have a treat here and there, but results will come through consistency and discipline, and don't forget to get your sleep!

Sources

Barbie Cervoni MS, RD. “The Health Benefits of Almonds.” Verywell Fit, 6 Mar. 2020, www.verywellfit.com/almond-nutrition-facts-calories-and-health-benefits-4108974.

“10 Foods High in Zinc.” 10 Foods High in Zinc - 9Coach, Coach, 19 Nov. 2020, coach.nine.com.au/diet/high-zinc-food-sources/2bc46331-6563-4bbe-93c7-c40826562f15.

“10 Testosterone Boosting Foods.” Marion Gluck, 28 Apr. 2020, www.mariongluckclinic.com/blog/10-testosterone-boosting-foods.html.

“Food Tips.” HealthXchange Home, www.healthxchange.sg/food-nutrition/food-tips/good-reasons-eat-banana-today.

Bjarnadottir, Adda. “Lemons 101: Nutrition Facts and Health Benefits.” Healthline, Healthline Media, 22 Mar. 2019, www.healthline.com/nutrition/foods/lemons.

Cherney, Kristeen, et al. “Garlic Guide: Benefits, Nutrition, How to Cook With It, Top Sellers, More: Everyday Health.” EverydayHealth.com, www.everydayhealth.com/diet-nutrition/diet/garlic-benefits-nutrition-how-cook-with-it-top-sellers-more/.

“Egg Nutrition.” Eggs.ca, www.eggs.ca/nutrition/view/1/egg-nutrition.

“Spinach: Nutrition, Health Benefits, and Diet.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/270609.