One of the first and most important things you can do right now to ramp up your testosterone levels is optimize your diet.
Changing the foods you eat alone can lead to dramatic increases in your testosterone. And the best part, it’s all done naturally. There are many good foods that are natural testosterone boosters. Others you may want to avoid, especially foods high in estrogen (phytoestrogens), such as soy-based products.
Read on to learn about the specific types of proteins, vegetables, fruits, and other foods that will help you to overcome Low T…
Proteins that Increase Testosterone
Eating organic meat is recommended. Red organic meat, for instance, provides you with saturated fats, cholesterol, and zinc – three components that help raise testosterone levels – as well as protein for building muscles and other vital nutrients. Fatty fish also contains vitamins, fats, and protein to increase T levels.
Here are examples of good sources of protein.
- Bacon (organic only)
- Avoid anything but top quality, as they’re likely to contain preservatives and other bad ingredients. Contains cholesterol and fats essential for T production.
- Lean Beef (Grass-fed)
- This is a no brainer. Grass-fed beef has significantly more nutrients than grain-fed beef. Grain-fed beef also may contain growth hormones and other chemical estrogens that flood deplete testosterone.
- High in protein, low in fat, and high in zinc make beans an excellent food. Try navy beans, lima beans, kidney beans, etc.
- Get organic, free-range eggs. They’re high in protein, especially the egg whites, and loaded with other vital nutrients.
- 23 grams per 3 oz. serving
- They’re packed with zinc, calcium, iodine, potassium, and selenium all of which help with testosterone production.
- Lean pork
- A good source of protein.
- Salmon, anchovies, sardines, herring, tuna and mackerel
- Make sure you’re eating high quality, wildcaught fish and not farmraised or that have been exposed to heavy metals, PCBs, or mercury. Cold water fish are rich in omega3 essential fatty acids
- A good source of protein that’s also high in vitamin D. Researchers at the Harvard School of Public Health in Boston found that men with higher levels of vitamin D also had higher T levels.
- Full of omega3 fatty acids, the good fats, trout provides a basic ingredient essential to testosterone.
- Wild game
- Venison and elk are high in lean protein as well as zinc, which is essential for healthy T levels. They’re also free of growth hormones and other harmful ingredients often found in the meat of conventionally raised cattle and poultry.
Vegetables that Boost Testosterone
Momma had it right when she wanted you to eat your vegetables. Some vegetables containing phytochemicals are excellent for helping to lower estrogen production and increase testosterone, while others have an array of antioxidants and key vitamins and minerals that aid in the production of testosterone.
Here is a partial list of beneficial veggies:
- Contains vitamin E, potassium and folic acid — all of which help with T production.
- Contains betaine and boron — two components which may influence T production.
- Broccoli, Brussels sprouts, cabbage, cauliflower, bok choy, rutabaga, kale, turnips, watercress
- These cruciferous veggies all contain phytochemicals that can decrease or help “neutralize” the effect of estrogen — DIM (Di-Indoly Methane) and indole-3-carbinol — thereby raising T levels.
- Contains vitamin K believed to help with testosterone production.
- Many types of mushrooms limit the production of the enzyme known as “aromatase,” which converts androgen hormones to estrogen hormones.
- Fresh onion juice increased serum T levels in rats and may have some effect in humans.
- Contains the flavonoid called “apigenin,” thought to increase testosterone.
- Contains essential vitamins necessary for testosterone production, such as magnesium.
Fruits that Support Testosterone Levels
You can’t go wrong with fruits. Many fruits are high in vitamin C and antioxidants which can reduce the stress hormone cortisol, a testosterone-killer. Many fruits also contain enzymes that can help inhibit estrogen production. Remember to always go organic, avoiding testosterone-killing pesticides!
- Contains bromelain, an enzyme believed to increase T levels. It’s the same enzyme found in pineapples.
- Resveratrol in blueberries may increase testosterone. They also contain calcium-D-Glucarate, which may minimize the effect of estrogen that binds to it.
- It, too, contains the enzyme bromelain. Many professional bodybuilders use bromelain to prevent their T levels from dropping and to enhance post-workout recovery.
- Research conducted at Queen Margaret University Edinburgh found that 100% pure pomegranate juice (not pomegranate extracts) increased salivary testosterone levels by nearly 25%.
Other Foods that Support Testosterone Production
There are many other good foods containing enzymes, vitamins, and other minerals that help produce testosterone and/or inhibit estrogen production.
- 6 grams of protein per 1 ounce
- Contains healthy fats, essential vitamins and natural cholesterol — helpful in raising testosterone levels.
- Brazil nuts
- Loaded with selenium, zinc, and natural cholesterol — important for T production.
- Coconut oil
- Brimming with good saturated fat, 4 tablespoons daily of raw virgin organic coconut oil is an excellent way to boost T levels. It’s also a great daily detox, a great source of omega-3 essential fatty acids, a great benefit to healing the intestinal tract and building up the barrier wall, and a great source of energy.
- Dark chocolate
- Go for high quality dark chocolate, not the stuff found in typical candy bars.
- Grass-fed butter
- High dietary fat is linked with significant increases in testosterone and grass-fed butter
- When rodents had their diets supplemented with garlic, it increased testosterone and decreased the stress hormone cortisol.,
- Green tea
- Some studies suggest it inhibits the aromatase enzyme, that is, it prevents androgens from converting to estrogen.
- This is a fermented food containing nutrients needed for building testosterone, especially vitamin K2 and zinc.
- Olive oil
- One study showed that 60 Moroccan men who supplemented their diets with extra virgin olive oil increased their T levels by nearly 20%. Olive oil enables the testes to absorb more cholesterol causing increased testosterone synthesis.
- Raw honey
- Contains boron, a mineral associated with increasing testosterone.
- Contains vitamin K2 believed to boost testosterone.
- Sea kelp
- Scientists discovered that consumption of high concentrations of kelp result in cells making less estradiol, a potent form of estrogen. When estrogen levels go down, testosterone levels should go up.
- Sea salt
- Helps reduce cortisol, allowing the adrenals to heal and decrease the stress response.
- Pumpkin seeds
- Contain 5 grams of protein per 1 ounce and are rich in zinc, which helps regulate serum testosterone levels in healthy men. Men with Low T are typically deficient in zinc.
As you can see, there are so many delicious foods that help boost your testosterone.
When you combine a T-boosting diet with the proper exercise and the other strategies we outline for you, your low testosterone levels could increase dramatically. By making positive lifestyle changes and good choices, you can learn to safely and naturally increase your testosterone levels.
Want to learn more? Get a FREE copy of our eBook Boost Your Testosterone – Naturally, and learn how to optimize your testosterone naturally with diet, exercise and supplements.
Disclaimer: Despite the references provided, the information on this site is intended for educational purposes only. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. Please refer for advise and treatment by a licensed physician.
- Other Testosterone Boosters