Many men who have low levels of testosterone could suffer from muscle weakness and lethargy. Some also feel depressed or diminishing sexual desire. It is time to think about this matter seriously because lower levels of testosterone could have a negative impact on the body!

Testosterone is a male sex hormone, but women also have it in menial amounts. If you are looking for foods that could help you boost testosterone naturally, here are some you should keep in mind…

1. Wild Salmon and Tuna

These two types of fish have vitamin D in abundance, a nutrient that has been associated with testosterone production by studies. Canned versions of these fish are popular and convenient and there are numerous ways they can be prepared for snacks or full meals.

2. Egg Yolks

Yema de huevo crudo.

Egg yolks are also rich in vitamin D which is essential for testosterone production. If you have cholesterol issues, go for alternatives. Consuming one egg every day for breakfast could be very beneficial in enhancing your testosterone levels.

3. Oysters

Another great non-vegetarian food that is known to increase the testosterone production in the body is oysters. Zinc is crucial for your testosterone levels and oysters have an abundance of zinc. It is a critical nutrient and can do wonders in many others ways as well. Many prefer having oysters raw in their evening meals.

4. Beef

Beef is one of the most popular food items consumed all over the world. It is also a great source of the ultimate vitamin D, a much needed nutrient for having a high testosterone level.

Beef also provides the body with protein which is another contributing factor to testosterone production. Having inadequate levels of protein in the body affects the release of certain other hormones that could deactivate testosterone. But do keep the amount in moderation. It has way more fat content than any other meaty food. Go for lean cuts.  Rib chops and beef steaks are the most common choices people like to try.

5. Fortified Cereals

Cereals that are fortified with vitamin D could help in boosting the testosterone levels. There are several other healthy nutrients present in cereals which could provide a balanced diet. It is a great way to jump-start your busy day.

6. Beans

It can be kidney, black, or white beans, they are excellent sources of zinc and vitamin D. As discussed earlier, both are necessary for optimizing the testosterone levels in the body. You can have these beans as a part of a regular evening salad. Some also prefer having it with lunch or dinner.

7. Pomegranates

In women, pomegranate can be helpful in enhancing the testosterone levels. Drinking pomegranate juice or the raw fruit in breakfast could be very beneficial.

8. Garlic

Garlic and cloves on old wooden background

Garlic has a role in increasing the levels of testosterone in the body. It is because of the sulfur-containing compound called diallyl disulfide in garlic. It can be used as a garnish in several dishes.

9. Olive Oil

Olive oil is known for containing healthy fats. Many sources claim that healthy fats in the body are useful in boosting testosterone levels. You can drizzle a bit of olive oil on your snack dishes or evening salad. Some prefer cooking food in olive oil.

10. Wheat Bran

Magnesium is important for enhancing testosterone levels, and it is present in wheat bran. Studies were able to show that mineral supplementation could be useful in increasing the levels of testosterone in athletes. People usually consume it with their breakfast cereal.

11. Pumpkin Seeds


Another great source of zinc is pumpkin seeds. It can be very effective in boosting testosterone production in the body of men and women. Many people like roasting these seeds to have a delightful evening snack. With some olive oil and garlic or cumin powder to season, these seeds can be utterly delicious.

12. Brazil Nuts

One of the best sources of selenium in food items would be brazil nuts. If you would like to increase your testosterone levels, consume at least one or two nuts daily.

13. Asparagus

It is a great source of vitamin E and B that contribute to testosterone production. Add them to your dinner to bring a positive change in your testosterone levels.

14. Honey

Honey has magnesium, a nutrient that could increase testosterone production naturally. Add it to your cup of tea on a regular basis for effective results.

15. Whey Protein

A-aspartic acid, an essential amino acid is present in whey protein. It could significantly help in boosting your testosterone levels.

So if you want to boost testosterone naturally, make the most of these foods and take charge of bringing your testosterone levels back to where you want them!

Article by Subhankar Suhar

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