People with low testosterone may be able to raise their levels by eating certain foods, such as ginger, fatty fish, and some vegetables. A person’s testosterone level will fall naturally with age — by 1 to 2 percent per year — but some medical conditions, lifestyle choices, and other factors can influence the amount of this hormone in the body. Some medical treatments can raise low testosterone levels, especially in younger men, but a person can also encourage the body to produce more by making some changes to the diet and lifestyle. In this article, we list the best foods to increase testosterone levels.
Contents
Best Foods To Increase Testosterone
1. Ginger
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People have used ginger for medicinal and culinary purposes for centuries. Modern research indicates that this root may improve fertility in men.
According to the findings of a 2012 study, taking a daily ginger supplement for 3 months increased testosterone levels by 17.7 percent in a group of 75 adult male participants with fertility issues. The authors suggested that ginger may also improve sperm health in other ways.
Authors of a study from 2013 report that ginger increased testosterone and antioxidant levels in a diabetic rat model in just 30 days.
2. Pomegranates
The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction.
Also, results of a study from 2012 indicate that pomegranate may boost testosterone levels in men and women. Sixty healthy participants drank pure pomegranate juice for 14 days, and researchers tested the levels of testosterone in their saliva three times a day.
At the end of the study period, both male and female participants displayed an average 24 percent increase in salivary testosterone levels. They also experienced improvements in mood and blood pressure.
3. Tuna
Tuna is rich in vitamin D, which has been linked to a longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.
If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.
4. Egg yolks
Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites.
The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.
5. Beef
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There are real health concerns about the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to certain cancers, such as colon cancer.
Still, some cuts of beef have nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc.
To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.
8. Beans
When it comes to male-hormone health, beans may offer more benefits than you think. Many legumes, such as chickpeas, lentils, and baked beans, are all considered good sources of zinc.
These foods are the best foods to increase testosterone and also full of fiber and plant-based proteins that can protect your heart health.
9. Oysters
Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood.
Men who have low T benefit from increasing their zinc intake if they also have zinc deficiencies. Oysters are good sources of this mineral.
10. Shellfish
An occasional serving of crab or lobster may do your testosterone levels some good. This is thanks in part to the zinc content in these seafood favorites.
According to the National Institutes of Health, Alaskan king crab has 43 percent of your daily value of zinc in just a 3-ounce serving.
11. Pomegranate
Start your day with a glass of this ancient seedy fruit’s juice instead of OJ. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. And it can lower your blood pressure and put you in a better mood!
