21 Testosterone Boosting Foods That You Must Have In Daily Life

Medically reviewed by Maria Sarino, MD FACT CHECKED

Testosterone is a male hormone that is responsible for general health, sexual health, bone health, and muscle mass along with the proper functioning of fertility. Millions are facing erectile dysfunction in this world and the basic reason behind this is the low testosterone levels in the body.

A few decades ago, men after 30 or 40 years of age used to undergo low testosterone issues, but now even younger men are facing this. Low testosterone level affects the sex drive which is quite frustrating among people at times.

The benefits of testosterone do not just limit to sexual life but also play an important role in the production of red blood cells, maintaining bone density, and many more in the queue.

A person’s testosterone level decreases with age – about 1-2 percent per year. Often medical conditions, lifestyle, and many other factors affect the hormones in the body.

In today’s date, one can increase the low testosterone level with medication and making few alterations in lifestyle. Younger men who face low testosterone level issues should be careful about their lifestyles.

The healthy range of testosterone levels is 300 ng/dl and 800 ng/dl. If the T-levels are below this range then it might lead to hormonal disbalance, chronic liver or kidney diseases, obesity, type 2 diabetes. Consultation with a physician is to be taken in this case.

Testosterone replacement therapy might be an option to overcome such problems but this also might follow side effects with it such as decrease sperm count, enlarged prostrate, breast enlargement, etc.

Hence, this article about the best testosterone boosting foods is an attempt from me so that I am able to help you out of low T-level issues using natural foods and also which are easily available in the market and affordable.

List of items that being on your diet might help you overcome the low testosterone level issues:

  • Ginger

    Ginger is one of the most ingredients in the kitchen. It is also very useful for medicinal purposes.
    Studies show that men who have taken ginger every day for almost 3months have noticed a significant increase in testosterone level in the body.

    The same has been confirmed by this governmental research paper.

  • Fortified plant milk

    Vitamin D is very important for our body and is also proven to increase testosterone levels in the male body.

    The same has been confirmed by this governmental paper. The most common source of Vitamin D is exposure to sun i.e. sunlight. But not everyone has enough time to stand under the sun for a long time and some might also avoid so because of being tanned.

    Many plant milk made from almonds, soy, hemp contains almost 25% of a person’s Vitamin D requirements per meal. Also, milk and other dairy products, orange juice, and cereals serve as fortified plant milk.

  • Fatty fish and fish oil

    Seafood and fish oil contain omega3 fatty acids which work in increasing the testosterone levels of men. Omega-3 fatty acids help in the increment of semen in men. – Omega-3 is a fatty acid that helps to improve the reproductive system of a human being. It helps in the improvement of artery health, circulation, as well as increased blood flow in the penile chambers or penile erectile tissues. Fishes containing Omega-3 fatty acids are – Herring, Salmon, Sardines, Trout, and mackerel.

    More on it here.

  • Onions

    Onions come up with many health benefits such as curing heart diseases, reducing fats from the body. They are considered to be a good source of antioxidants.
    Alongside, it may also increase the testosterone level in men. Researchers tried experiments with a rat model and found that 3week consumption of onion juice boosts the semen content.

    Here is a study supporting the same.

  • Pomegranates

    Pomegranate is a traditional herb that helps in curing infertility problems and sexual functions. It has antioxidants that help in proper heart functions and stress reductions. Studies show that men who consumed pomegranate juice for a period of time, have undergone a good amount of increase in testosterone levels in the body.

  • Oysters

    Men with an inadequate amount of zinc in the body might suffer from hypogonadism, which means less production of testosterone in the body which further leads to impotency.
    Oysters contain an adequate amount of zinc to fetch the needs of people (with a lack of zinc).

    The same has been acknowledged by this governmental study.

  • Leafy green vegetables

    Studies show that magnesium-containing supplements are effective in increasing testosterone levels in men. Vegetables such as spinach, kale, and other leafy ones contain ample amounts of magnesium and can easily meet the needs of a person’s magnesium deficiency. Other magnesium-containing foods are – beans, lentils, nuts, and seeds.

  • Garlic

    Garlic is present in almost everybody’s kitchen (vegetarians often don’t prefer having it). This is a traditional herb that is known to contain allicin which reduces the cortisol levels in the body. Cortisol is competing for the hormone of testosterone which when flushed out from the body makes room for testosterone levels in the body.

  • Tuna

    It is rich in vitamin D thus can be a source to increase testosterone levels in the body.

  • Eggs

    It is a rich source of protein as well as Vitamin D3 which is known to boost testosterone levels in the male body.

  • Honey

    This is a natural sweetener and is known to have amazing sexual health benefits. Honey contains boron which is known to increase testosterone levels in the body. It also contains nitric oxide which improves blood circulation which helps in better blood flow in the penile chambers.

  • Porridge Oats

    Porridge oats are rich in Vitamin B which helps in boosting testosterone levels in the body. Vitamin B6 suppresses the production of estrogen thus giving space for the rise of testosterone.

  • Bananas

    Bananas contain an enzyme named bromelain which could help in boosting testosterone levels. They are also a very good source of antioxidants and help to maintain energy levels.

  • Beef

    Though overconsumption of red meats like beef is considered to be unhealthy as it might lead to cancer like colon cancer – some cuts of beef are known to boost testosterone levels. It is known to be an excellent source of Vitamin D.

  • Fenugreek seeds

    Research suggests that fenugreek seeds are effective in gaining positive health benefits. Studies claim that men between the ages of 25-52 were asked to consume 500-600gm of fenugreek seeds a day, and they noticed a significant increase the testosterone levels in the body.

    This traditional herb is known to be used in ancient times to cure men’s sexual issues. Studies show that this traditional herb might help in lowering cholesterol levels and blood sugar levels in the body.

    The same has been supported by this document.

  • Ashwagandha

    Scientific name – Withania somnifera. It has been a commonly used ingredient since ancient times and is also known to be an immunity booster.

    It acts like an adaptogen which means it helps the body in handling stress and anxiety. It also helps men in increasing the sperm count as low sperm count leads to infertility.

    Studies show that consumption of 3gm ashwagandha for 3months leads to the increase of testosterone levels by 10-12% in a male body.

    It a natural herb and comes with no side effects. People without any serious issues can also consume this as it’s very effective in developing the immune system.

  • Tribulus Terrestris (plant extract)

    This is an aphrodisiac that might help to increase the testosterone level in the body which then leads to an increased libido. It might also aid premature ejaculation and erectile dysfunction.

  • Vitamin E

    It might help in the production of nitric oxide in the body which helps in erection for a longer time. It helps in invigorating fertility in men. The antioxidant produced comes with anti-aging properties to combat aging.

  • Soy Protein

    Soy Protein reduces the risk of prostate cancer in men. The prostrate problem directly affects the sexuality of men. This issue mostly occurs during old age and results in a hernia which might need an operation if severe.

  • Hawthorn (fruit)

    Hawthorn berries are red in color and help in proper blood flow in the penile chambers. Proper blood flow helps in improved erection. This ingredient also helps in stress relief and aiding anxiety.

  • Saw Palmetto Berry (fruit)

    Saw Palmetto Berry might help to treat erectile dysfunction. It also might cure loss of libido. It might treat enlarged prostate in men. Male enhancement pill manufacturers also use this as an ingredient in their products.

Final Words On Testosterone Boosting Foods

With all these food items in your daily meals, you might notice changes in your testosterone levels which might keep you away from erectile dysfunctions.

Along with these testosterone-boosting foods, you could also add some of the best testosterone booster supplements in order to provide an additional boost to your natural testosterone levels.

The above list of testosterone-boosting foods needs to be combined with a proper exercise schedule. Proper diet along with physical activity could really help your body maintain adequate levels of testosterone.

At the same time, for quick results, you could follow testosterone replacement therapy as well.

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