18 Foods That Boost Testosterone [And What To Avoid]

Diet isn’t the only way to boost your testosterone. There are other ways such as herbs to boost testosterone. But in this article we want to lay out exactly what to eat to boost your testosterone levels!

Lets be honest, these foods are effective!

Which is exactly why the supplement industry hates on them! They are in the business to make money and these foods prevent them in making money.

We will let you in on a big secret, foods are always better than supplements. Thats the opposite of what the companies want you to think.

We want to tell you what not to eat or consume that lower your testosterone levels.

Having health diet aligned with a workout regiment can give you astounding results.  There was a reason why testosterone is declining in our society every year. The amount of things we put in our bodies as opposed to what the cavemen put in their bodies has a tremendous impact on our hormone levels.  Before an organic vegetable was just called a normal vegetable. Now we load our food with chemicals.  We shouldn’t need a high testosterone food list, but it seems like in this day of age, we need all the help we can get. Your diet can have a huge impact on your testosterone levels.

How about we make a different and and increase testosterone levels.

Depending upon what you eat, you could be ruining your testosterone or not consuming enough of something for testosterone to properly flourish. We want to give you a list of foods to consume and a list of foods rich in testosterone.

Foods That Boost Testosterone

Certain foods are good at increasing your natural testosterone levels.  You always want to maximize your natural production by eating all the necessary foods your body needs to start produce.

The following foods all contain certain vitamins that your body needs to effectively produce testosterone.
If you are deficient in any vitamins your body may fail to provide you your testosterone at the highest range it’s able to produce. We recommend you eat the following high testosterone foods list.

18 Foods to Boost Your Testosterone Naturally

Containing all the right nutrients, these 18 delicious foods can help you take your testosterone levels to a whole new level.

  1. Brazil Nuts

Known as the No 1 source of selenium on this planet, Brazil nuts are the perfect way to boost your testosterone in a matter of bites. But, selenium isn’t the only testosterone-boosting nutrient hiding in those exotic nuts. Brazil nuts are also rich in boron, healthy fats, arginine and antioxidants, making it an all too potent (and delicious, may we add) testosterone booster. Also, keep in mind that so much as a handful of Brazil nuts is enough to do the trick considering their high levels of selenium and fat.

  1. Eggs

Often referred to as the “perfect protein,” eggs contain all the right nutrients for supporting testosterone synthesis, whether that stems from amino acids and vitamins or fatty acids. More specifically, eggs are packed with vitamin D and a perfect ratio of fatty acids which can’t help but enhance your T count. And while most people feel intimidated by the cholesterol found in egg yolk, research suggests that there’s no need to worry since regular egg consumption is not linked to increased cardiovascular disease.

  1. Oysters

By now you’ve probably heard all about the aphrodisiac effects of oysters, especially on men. But, have you ever wondered what makes this seafood such a sought-after libido booster? Oysters are loaded with a variety of testosterone-boosting nutrients including magnesium, selenium, vitamin D and much more. What’s really interesting, though, is that they contain a hefty dose of D-aspartic acid which (according to research) skyrockets testosterone production. So, there you have it!

  1. Pumpkin Seeds

It may come as a surprise to you, but these tiny seeds have exactly what it takes to boost your T levels like crazy. Pumpkin seeds are an excellent source of zinc, magnesium and healthy fats, all of which contribute to increased testosterone synthesis. These delicious seeds are also jam-packed with leucine, an amino acid which also triggers T synthesis.

  1. Tuna

Containing a massive amount of vitamin D, tuna is also a delicious way to give your testosterone production a boost. However, opting for high-quality tuna is crucial. You don’t want to end up with a tuna salad which is loaded with heavy metals, PCBs, or even mercury. These substances not only kill T synthesis but can also negatively affect your health in various other ways.

  1. Garlic

Who said that you need to pay an awful lot of money for supplements to boost your testosterone? Certainly not nature. In fact, if you are looking for a cost-effective way to skyrocket your T levels, garlic is the way to go. According to research, this often misunderstood food has the power to enhance nitric oxide production, making it a surprisingly potent pre-workout booster. But, that’s not all. Garlic also reduces cortisol levels, allowing testosterone to grow in numbers.

  1. Extra Virgin Olive Oil

Did you know that besides making our meals taste great, olive oil features an incredibly balanced fat ratio which can readily optimize your T production? This Mediterranean diet staple consists of 73% monounsaturated fats, 14% saturated fats and 13% polyunsaturated fats. Plus, it is super-rich in antioxidants, allowing your gonads to produce more of the male hormone. To talk numbers, experts conclude that consuming extra virgin olive oil for three consecutive weeks can increase your T by almost 17%.

  1. Raisins

Raisins are probably one of the most unexpected foods to boost your testosterone. These bite-sized treats contain a hefty dose of resveratrol, a polyphenol which serves as an excellent aromatase inhibitor. As a result, your body converts less testosterone into estrogen, keeping them as high as possible. Raisins are also packed with boron which is already known for massively increasing T levels in men.

  1. Avocados

Trivia question: What do magnesium, fatty acids, and boron have in common? Avocados, of course! These delicious superfoods are packed with various nutrients which can readily skyrocket your T levels. In fact, so much as 100 grams of avocado contain 2 mg of boron (65% of the DV), 29 mg of magnesium (7% DV) and 14.7 grams of fatty acids (23% DV). So, when combined, these nutritional sum makes for an explosive burst of testosterone. However, make sure you don’t consume much of the fruit as it may put you to a caloric surplus due to all the fat.

  1. Potatoes

Fried, baked, steamed, in a salad. Let’s be honest, who doesn’t like potatoes? This versatile food tastes amazing no matter what but often gets a bad rap due to its high carb content. Despite that, potatoes managed to turn their greatest “flaw” into an advantage, which comes especially handy for us, men. According to research, carbs -like the ones found in potatoes- are a great natural way to boost your testosterone. So, whether you’re a fan of regular, sweet, red potatoes or yams, stock your pantry with the carb-rich vegetable and promote T production in the tastiest way possible.

  1. Grass-Fed Butter

If you can’t leave without butter and want to boost testosterone levels, then you’re lucky. Grass-fed butter contains all the right nutrients, from saturated fats to vitamin D. Steering clear of the testosterone-busting effects of polyunsaturated fats, grass-fed butter is an excellent way to reach your high T goals. Remember, though, that margarine and soft spreads that mimic the flavor and texture of butter just don’t cut it. Opt only for the real deal, and you’ll notice the effects down the line.

  1. Mushrooms

Mushrooms have a “love it or hate it” vibe going on. The truth is, though, that this food has a rich texture which when paired with the right ingredients can take your meals (and testosterone levels) to a whole new level.

In fact, one study shows that mushrooms contain phytochemicals which inhibit the activity of aromatase. What does that mean? It means more testosterone remains in your body as it’s not converted into estrogen. At the same time, certain mushroom varieties contain enough vitamin D to cover your daily vitamin needs and boost T production a bit more. So, how about you make mush-room in your kitchen pantry for mushrooms?

  1. Yogurt

A quick glance at the nutrition label is enough to convince you that yogurt is a bonafide testosterone booster. This creamy food that pairs well with almost anything holds a respectable amount of protein and probiotics, both of which promote the production of the male hormone. What’s more, research proves that yogurt bacteria usually survive transit in the gastrointestinal tract, delivering a bunch of additional health benefits.

  1. Grass-Fed Beef

Even though protein is not the most important macronutrient when it comes to testosterone production, experts claim that not eating enough protein in the long term results in lower T levels. Considering beef contains an exceptional balance of amino acids and saturated fats, it’s your best choice to nourish your body (and muscles) with protein while watching out for your testosterone. Also, if your budget allows it, opt for the grass-fed variety which is free of growth hormones and antibiotics and won’t affect your androgen production.

  1. Pomegranates

If you spend enough time at the gym, then you’ve probably heard a thing or two about the testosterone-boosting effects of pomegranates. More specifically, this vibrant red superfood increases salivary T levels by almost 24% while serving as an excellent anti-estrogenic agent. That occurs because pomegranates are rich in various antioxidants such as glutathione which reduce lipid peroxidation and allow your testes to produce more semen.

  1. Onions

Jam-packed with phytochemicals and antioxidants, onions give your male parts the “space” to produce more testosterone, toxin-free. To be exact, onions are rich in apigenin, a flavonoid which improves the condition and endurance of aging Leydig cells. But, increasing the longevity of testosterone-boosting compounds is just the beginning for onions. Based on the findings of a rodent study, experts conclude that consuming onion on a regular basis may increase testosterone levels up to 300%. Want some more with your salad?

  1. Argan Oil

If you are a fan of the Mediterranean diet, then this is not the first time you hear about argan oil. This particular type of oil is beyond nutrient-dense as it contains healthy fats (monounsaturated and saturated fatty acids, in particular), lots of antioxidants and polyphenols. All of these nutrients contribute to a more efficient testosterone production by either eliminating toxins or increasing the count of fat-soluble molecules for T to attach. In fact, one study shows that consuming argan oil for three weeks straight can boost testosterone levels by almost 20%. FYI, argan oil scores higher than olive oil when it comes to T production.

  1. Coffee

Containing lots of caffeine, coffee is one of the easiest ways to raise your testosterone levels. After all, you most likely drink coffee every day, so you already treat your body with a hefty dose of testosterone-boosting nutrients. But, besides caffeine, coffee is also packed with antioxidants which help your male parts eliminate toxins and function more efficiently.

The Takeaway

No matter how promising a supplement-loaded shake may sound, nothing beats the nutritional potential of unprocessed, natural foods, especially when it comes to boosting testosterone. So, if you are ready to see your T levels climbing through the roof, all you got to do is stock your pantry with these 18 delicious foods.

All of these are good foods that increase testosterone. As you can see you can also use supplements to get your intake in, but we recommend that you use natural food sources before resorting to supplements. If you absolutely can’t eat any of the recommended foods due to a allergy, then you can perhaps try a supplement. You may want to check out Spicy Food & Testosterone. 

What Foods Decrease Testosterone?

With testosterone, estrogen is your enemy. You always want to avoid any foods that mimic estrogen such as phytoestrogens, according to this study its bad for your testosterone levels.

Check out foods high in estrogen  and see what foods you want to try and avoid. Always avoid phytoestrogen food if you do not want to raise your estrogen levels or your testosterone levels to decrease.  Foods that lower your testosterone are deadly for your body and building muscle!

Some foods you may want to avoid because they will damage your testosterone are the following list.

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