Some Of Them May Shock You! Read On To Find Out What They Are Here!
The idea of this article, is to give you an idea of the many foods that you can include in your diet for increased T.
While this list won’t include every food under the sun, it will include the most effective foods and the foods that are most easy to get hold of in the Western world.
The Importance Of Organic Food
One thing I wanted to bring up beforehand is that with all the foods listed is if you can opt for organic you should.
Organic is always best for your testosterone production & your wider health!
This is due to the chemicals and hormones that is sprayed on/ added to non organic food both of these have a negative effect on testosterone & your wider health. So when thinking foods that boost testosterone production, think organic.
Now that we’ve covered the importance of organic food, lets go in to the big list!
High in healthy saturated fats which is one of the major building blocks for testosterone, omega 3 & zinc.
As far as meats go, Steak is the king of foods that boost testosterone production.
The smell of celery alone is rumoured to be enough to boost testosterone production, that being said I still advise you eat it, Celery is high in vitamin K and apigening which increase testosterone naturally.
White button mushrooms like our friend pomegranate also inhibit the aromatase enzyme leading to increased T.
They’re also a good source of Vitamin D, most people in the West are deficient in vitamin D & there are very few foods sources of vitamin D (Sunlight is also a major source).
So if you can, include white button mushrooms in your diet for a natural testosterone booster.
Turkey has high levels of Zinc & l-tryptophan, as we know Zinc is a natural testosterone booster; but where l-tryptophan comes in as stress relief & a sleep aid.
When you’re stressed your body releases cortisol, which as we’ve covered above restricts T production so any stress reduction helps boost testosterone.
Then with regard to sleep, ideally you want 7 – 9 hours per evening for healthy testosterone production. So aiding with sleep helps boost testosterone production as well!
Asparagus has a great nutrition profile for testosterone production it has decent levels of Magnesium, Vitamin K, Vitamin B 6, Vitamin C & D-aspartic acid.
It’s also quite high in antioxidants making it a good addition to your foods that boost testosterone shopping list!
Spinach is on this list due to its high levels of Zinc, Magnesium, & Vitamin B6.
It also reduces inflammation which as we’ve covered lowered inflammation leads to increased T & like Kale Spinach contains indole 3 carbinol which reduces estrogen, increasing the effect of testosterone.
Broccoli provides Vitamin K, Zinc, Selenium & Magnesium & like the other cruciferous vegetables on this list they also contain indole 3 carbinol, so reduces estrogen to make existing testosterone levels more effective.
While a lot of people like to indulge in Brussels at Christmas (personally for me never) they are a rich source of indole 3 carbinol, lowering your estrogen so testosterone levels have a greater impact.
Dried apricots have high amounts of Vitamin C, antioxidants & boron as we know all three increase testosterone naturally.
They are also a nutritional powerhouse as they are high in a number of vitamins.
Lamb is an excellent source of Vitamin B12, it’s a very good source of selenium, it’s also a good source of Zinc & Niacin (Vitamin B 3).
Niacin actually helps boost testosterone & human growth hormone, making it ideal for muscle growth as a whole.
It’s also a reasonable source of saturated fats & magnesium. Although it’s not one always mentioned in lists of foods that boost testosterone production, lamb is a personal favourite of mine & a good occasional alternative to beef.
Beetroot is another great source of our friend boron, as an additional positive it’s also high in nitrate.
Nitrate helps increase muscular endurance, enabling you to lift even more & coupled with boosting testosterone can potentially bring extra muscular gains.
Swiss Chard is a good source of magnesium & vitamin K for a natural testosterone booster
Cacao is extremely high in Magnesium, high in Zinc and high in antioxidants.
It’s also a great source of saturated fats, it’s nutrition profile is great a whole but for me it is without question one of the most effective foods that boost testosterone production.
I personally use organic cacao nibs added to Greek yogurt.
Pumpkin seeds are an excellent source of magnesium, a very good source of zinc, monounsaturated and saturated fats. A little seed that packs a big punch for testosterone.
Avocado is an excellent source of monounsaturated fats, a good source of antioxidants and a reasonable source of magnesium and vitamin B6.
Avocado is also linked to reduced body fat and lowered body fat aids testosterone production even further, so it’s another testosterone boosting powerhouse.
Fenugreek is a herb often found in many curry dishes, in tests it has shown to “normalize” testosterone levels, so a good addition to your spice rack.
Is a great source of saturated fats and increases healthy cholesterol levels.
Coconut oil also acts as an anti inflammatory, while it shouldn’t strictly be included as one of the foods that boost testosterone production, it’s in this list as I recommend coconut oil as a cooking oil for boosting testosterone production.
This is one for people who prep all of their own food (cook from scratch/ non packaged food) making sure you include enough iodine in your diet is important.
Iodine is crucial for your thyroid to function properly.
A properly functioning thyroid is key to producing healthy testosterone levels & maintaining your free testosterone levels.
Coconuts are a great source of saturated fats & antioxidants, they also contain some Magnesium, Vitamin C & Vitamin B6.
Make potatoes a carb of choice to boost testosterone production. As we covered earlier carbs are required for T production.
Just like the sweet variety, they aren’t processed or grains & their nutrition profile differs slightly to sweet potatoes so their are other health benefits to having them as part of your diet as well.
Cabbage like the other cruciferous vegetables in this list contains indole carbinol 3 so removes estrogen from the body.
It is also a good source of vitamin K, C and a reasonable source of vitamin B6.
On top of this cabbage is shown to provide protection against radiation & Cancer, so a great addition to your diet.
Ginger is a very flexible spice, it can be used for both savory & sweet dishes. Ginger contains the chemical compound gingerol, which is a strong anti inflammatory which leads to increased T production.
Studies have shown as much as a 17% rise in testosterone production when supplementing with ginger.
Garlic contains a compound called allicin which reduces inflammation, it’s also a great source of antioxidants. I suggest adding to your spice rack for a natural testosterone booster.
Turmeric is a staple ingredient for many curries, turmeric is very high in the ingredient Curcumin, which is a bit of super ingredient when it comes to testosterone production.
Turmeric blocks estrogen production, it activates vitamin D receptors, reduces inflammation, improves insulin sensitivity & increases cholesterol processing, as we’ve covered throughout this article all of these help increase testosterone naturally.
To find out more about insulin sensitivity & how the effects T, check out this article –Foods that lower testosterone& look at the section about foods high in sugar.
Ingestion of Baking soda increases the activity of something called cAMP. cAMP is a messenger between hormones and cells.
It’s been shown in a number of studies that increased cAMP activity leads to boosting testosterone production.
I advise including in your diet by making it a part of your seasoning for meat or drinking it in water.
Grapes are high in resveratrol, which is found in the skin of grapes. As we’ve covered elsewhere in this article resveratrol has an anti-aromatase effect which stops testosterone converting to estrogen.
Red grapes are thought to have higher concentrations but both types of grapes are a good addition to your diet.
If you have any questions with regard to this article, want to recommend your own foods that boost testosterone production or would like to request a subject for me to cover, just leave me a comment below and I will get back to you!
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