12 foods to increase testosterone naturally

Discover the 12 foods to increase testosterone naturally.

Foods to increase testosterone contain zinc and vitamin D, essential micronutrients for the increase of this hormone.

When occur physiological changes in the body of the man, they are almost always attributed to c hormonal CHANGES for reasons of age or aging. 

Among the most common deficiencies that arise, is the decrease in the production of testosterone, a hormone that provides almost all the morphological and psychological characteristics of man.

Next, we will talk about testosterone, its importance, and what foods you can use to maintain and increase the levels of this hormone in your body.

What is testosterone?

Testosterone is the main male sex hormone, responsible for many of the characteristics and functions of men, among which are sexual desire or libido, strength, and development of muscle mass, voice characteristics, behavior masculine, among others.

To highlight: This hormone is produced in the testicles mainly, but it is not an exclusive hormone of men, since women also produce it but in lesser quantity.

But as a result of the inevitable aging of the organs, the production and levels of testosterone decline after the age of 30.

However, by leading a healthy lifestyle you can maintain and even have an increase in testosterone levels without having to resort to drug therapy and suffer from its consequences.

What to eat to increase testosterone?

Undoubtedly, healthy eating brings many benefits to men’s health, because it provides enough vitamins, minerals, and antioxidant compounds, which help you preserve function.

Next, we describe the foods that can help you increase testosterone production naturally:

1. Oysters

Oysters are one of the foods that can help you regain low testosterone levels. This mollusk has a good amount of zinc, a mineral associated with increased testosterone in men.

Oysters also contain vitamin D, a micronutrient that is involved in infertility and the vasodilation process due to the production of nitric oxide in the human body.

Note: Oysters contain omega 3 fatty acids, an oil that also contributes to the vasodilation of veins and arteries with a possible relationship with sexuality.

2. Garlic

Garlic works in a different way to boost the body’s production of testosterone.

This bulb among its chemical compounds contains diallyl disulfide, a substance to which benefits have been attributed to increasing testosterone levels.

Diallyl sulfide, as well as other antioxidant compounds in garlic, protect cells responsible for maintaining testosterone levels in the body against oxidative damage.

To highlight: Some studies concluded that feeding garlic in animal models increases testosterone levels.

3 eggs

Eggs, on the other hand, can increase testosterone levels thanks to the fact that they are one of the foods rich in vitamin D and zinc.

In addition, the contribution of good fats in this food helps in the synthesis of testosterone.

This food, apart from these benefits, provides a large number of proteins, vitamins, and important minerals that directly affect men’s sexuality.

You should know: Stress raises the levels of cortisol, also called the stress hormone, a substance that inhibits the production of testosterone.

Egg consumption increases serotonin levels, a substance that mitigates the effects of cortisol thanks to its tryptophan content.

4. Lean meat

Another of the foods that contribute to health and increase testosterone are lean meats, thanks to their content of vitamin D, iron, zinc, magnesium, and saturated fat.

The L arginine, an amino acid content of lean meats, has been associated with increased quantity and sperm production in men and brings more testosterone, improving their life and sexual health.

5. Onion

Onion can also improve testosterone levels in the blood. This is due to its great antioxidant potential, helping to protect many organs in our body from oxidative damage from free radicals, including the testicles.

Note: A healthy diet that includes healthy vegetables rich in antioxidants, contributes to maintaining and increasing testosterone levels in men.

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6. Honey

The consumption of honey is very beneficial for human health, due to its high content of antioxidants.

This food is associated with the increase of the luteinizing hormone that stimulates the Leydig cells in the production of testosterone. 

In this sense, various scientific studies indicate that this effect is thanks to the antioxidant property of honey on Leydig cells.

Important: The practice of physical strength exercise added to a healthy life, are another way to increase the level of testosterone in men.

7. Avocado

Avocado is a vegetable with many nutritional properties, among which is its high content of folates, the presence of zinc, and its content of healthy fats.

These nutrients collaborate in increasing testosterone in men by regulating the production of androgens, steroid hormones that act as a precursor to testosterone.

Note: Low levels of testosterone have been linked to a poor intake of vitamin D and zinc, although it has also been linked to a sedentary lifestyle.

8. Walnuts

Walnuts have high availability of vitamin E, an antioxidant that has been associated with increased sperm production, one of the good effects on adequate testosterone levels in men.

This fruit also contains tryptophan, an amino acid that stimulates the production of serotonin and reduces the effects of cortisol.

To highlight: A study indicates that the intake of walnuts regularly improves the quality of sperm and thus male fertility.

9. Banana

Banana contains potassium and B vitamins, nutrients that are involved in the production of testosterone.

Likewise, it contains an enzyme called bromelain, which stimulates libido in men and also provides extra energy and vitality in physical activity, favoring the production of testosterone.

10. Coffee

The consumption of caffeine through the ingestion of coffee during physical exercise acts as a stimulant of sports activity and performance.

You should know: Scientific studies have shown that high-intensity physical activity such as weight lifting, contributes greatly to the production of testosterone, a hormone that increases strength and muscle mass.

11. Olive oil

We have already commented previously that the consumption of healthy fats in the daily diet contributes to the synthesis of testosterone in the body.

And it is that extra virgin olive oil provides essential fatty acids omega 3 and 6, compounds that are required by the body for the production of this hormone.

Note: These essential fatty acids also have a vasodilator effect on the blood vessels, contributing to the correct blood supply to the male sexual organ during sexual intercourse.

12. Beans

This legume is a good source of zinc, a mineral of great importance in the production and increase of testosterone in men. 

To highlight: A scientific study has linked zinc to the production and increase in the concentration of testosterone in the blood.

On the other hand, beans also contain other minerals such as potassium and B vitamins, which are directly or indirectly involved in improving the levels of this hormone.

Key Findings

Foods to increase testosterone contain zinc and vitamin D, essential micronutrients for the increase of this hormone.

Foods to increase testosterone contain antioxidants that help preserve the cellular integrity of the organs responsible for the production of testosterone. 

The body also uses the fats in these foods to synthesizing testosterone in the body.

The practice of anabolic exercises of short duration and healthy life, help the increase and production of testosterone.