2. Garlic
Garlic contains a compound called allicin which can be useful for lowering your cortisol levels. Cortisol is produced in the adrenal gland, which is where testosterone is produced. When your body is under stress it produces cortisol and this has an impact on other bodily functions, including the production of testosterone. Therefore, by reducing the amount of cortisol in your system you allow testosterone to be produced more effectively by the adrenal gland. So whilst garlic doesn’t itself act as a testosterone boosting food, it is a cortisol reducer and by association boosts testosterone levels.
3. Eggs
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
4. Almonds
Almonds contain high levels of the mineral zinc which is known to raise testosterone levels in people who are zinc deficient. If you are low in zinc this could stop the pituitary gland from releasing some of the key hormones for stimulating testosterone production. By eating zinc rich foods, you can help make sure this doesn’t happen and avoid a reduction in your testosterone levels.
5. Oysters
Oysters are commonly known as an aphrodisiac and there’s actually science behind this! Testosterone increases your libido and oysters are naturally high in zinc! As mentioned above, zinc is very important for the healthy production of testosterone…so get shucking!
6. Spinach
Spinach has long been considered one of the best testosterone boosting foods around! One of the most popular super foods, it was Popeye’s food of choice for a reason! Spinach is a natural source of magnesium which has been shown to correlate positively with testosterone levels. Spinach also contains vitamin B6 and Iron which are both excellent testosterone boosters!
7. Porridge Oats
Porridge oats are an excellent source of B Vitamins which are key for good testosterone production. There are a number of different B Vitamins, many of which are found in testosterone boosting foods. One B Vitamin which plays a very direct role in testosterone production is Vitamin B6 which supresses the production of estrogen, thereby helping testosterone levels to rise! Oats are an excellent source of a variety of B Vitamins and therefore are one of a range of excellent testosterone boosting foods! For more info on B Vitamins and their role in testosterone production go here.
8. Lemons
Lemons, along with other citrus fruits, are great testosterone boosting foods! Much like garlic they help to lower your levels of cortisol which means testosterone can be more readily produced. Not only that but they contain vitamin A which is required for the production of testosterone and can help lower estrogen level which means testosterone can be more effective.
9. Salmon
Good quality wild salmon is an excellent addition to the list of testosterone boosting foods because it contains magnesium, vitamin B and omega-3s which we have already established work to increase testosterone levels. Not only this though, it also helps lower the levels of the ‘Sex Hormone Binding Globulin’ which makes testosterone non-functional. If this is lowered testosterone can have more of an impact on your body.
10. Bananas
Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!
11. Cocoa products
Cocoa products like cocoa powder and cacao nibs are high in magnesium and flavonoid antioxidants, both of which are important for testosterone.
Flavonoids are plant compounds that have powerful antioxidant and anti-inflammatory effects in the body.
Studies suggest that certain flavonoids, including cocoa flavonoids like quercetin and apigenin, may help increase the production of testosterone from cells in the testicles called Leydig cells.
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