In today’s day and age, more men than ever before are searching for ways to boost their physical capabilities and prowess. One way that men can increase their stamina and performance is by taking steps to boost their testosterone. Testosterone has a considerable impact on the overall vitality and health of males. It should come as no surprise that male bodybuilders and fitness fanatics have experimented with increasing testosterone levels to enhance their aesthetics and performance.
Luckily, men can use nutrition as a powerful weapon to increase the natural production of testosterone. When searching for foods that aid in testosterone production, choose ones that are rich in magnesium, zinc, as well as vitamins C, A, K, and E. Ideally, select nutrient-rich foods that aid to increase testosterone levels, reduce estrogen production, or provide a combination of these hormone-altering benefits.
These ten foods are ideal for boosting testosterone levels for added health and fitness benefits:
Kale deserves a spot in everyone’s diet. It is highly nutritious, containing significant amounts of magnesium and vitamins C, A, and K. Another advantage of kale is that it reduces estrogen and increases testosterone.
Benefits of kale:
- Helpful for fat loss
- The best source for vitamin K
- Is rich in antioxidants
- Lowers cholesterol
- Increases testosterone production
Spinach, an edible flowering plant, is another green leafy food to add to your diet. Spinach is magnesium-rich, making it ideal for men to consume regularly. Magnesium is an essential mineral that the body needs to have to do over 300 bodily functions, so you don’t want to be deficient. Spinach delivers a fantastic 160 milligrams of magnesium per one cup serving! Other vital nutrients spinach contains are calcium, iron, zinc, and potassium. All these vitamins and minerals help your body function more efficiently.
Benefits of spinach:
- Helps regulate blood pressure
- Strengthens muscles (think Popeye!)
- Improves eyesight
- Reduces cataract risk
- Decreases inflammation
Bodybuilders and fitness fanatics have long favored pumpkin seeds because they contain high levels of zinc. A 1/4 cup of pumpkin seeds provides nearly 1/5th of the recommended zinc RDA. Zinc is critical for good health because it boosts the effectiveness of over one-hundred nutrients in the body! Other minerals that pumpkin seeds contain include manganese, protein, and copper. The zinc and other mineral content found in pumpkin seeds aid men who are testosterone deficient.
Benefits of pumpkin seeds:
- Enhances immunity
- Promotes prostate health
- Promotes liver and heart health
- Are a good source of vitamin E
- Pumpkin seeds are protein rich
- Help fight inflammation
If you aren’t eating mushrooms, particularly white button mushrooms, your body is missing out on the valuable anti-estrogenic effects mushrooms provide. In addition to leveling out estrogen production, mushrooms offer a variety of nutrients and minerals including selenium, potassium, and vitamin D. Low in calories, mushrooms shouldn’t get overlooked as a staple in your diet.
Benefits of mushrooms:
- Reduces estrogen levels naturally
- Regulates blood pressure
- Help with weight management
- Increase levels of vitamin D
- Improved immunity
Everyone knows that garlic adds excellent flavor to nearly everything. However, you might not realize how the nutrients found in garlic can benefit your health. Garlic is something that can easily get added to your favorite foods including vegetables, chicken, fish, beef, and pork. Fresh garlic contains high levels of manganese, vitamin C, vitamin B6, and selenium. Additionally, it is a low-calorie food.
Benefits of garlic:
- Strengthens the immune system
- Contains anti-aging properties
- Improves cholesterol levels
- Promotes a healthy circulatory system
- Reduces fatty liver
- Works as a natural antibiotic
Brazil nuts have proven to be potent sources of selenium. Selenium is a mineral that plays a significant function in male sexual health. Selenium helps support sperm production and motility, in addition to boosting testosterone levels naturally. Men who wish to improve their sexual health only need to consume one or two brazil nuts to get the maximum health benefits.
Benefits of brazil nuts:
- Increase sperm production, motility, and testosterone
- Improves skin
- Helps regulate the thyroid
- Fights against anxiety
- Fights against free radical cells in the body
Broccoli is a cruciferous vegetable that’s properties reduce estrogen production! Simple logic dictates that when estrogen levels decrease, testosterone levels increase. When men eat broccoli – and other plants like it – excess estrogen gets moved out of the system. For men living with low testosterone levels, eating broccoli is a surefire way to lower estrogen. Further, broccoli is high in fiber which helps regulate the digestive tract.
Benefits of broccoli:
- Is a low-calorie, protein-rich vegetable
- Helps lower blood sugar
- Curbs appetite
- Prevents constipation
- Helps repair skin damage
- Improves heart health
Grapes are another food that helps with the production of testosterone. Much like broccoli, grapes have a component called resveratrol that inhibits other enzymes which reduce testosterone. Grapes should be a staple in your diet because they are perfect for snacking and help satisfy a sweet tooth without blowing your diet. Grapes help your hormones stay in balance, so your body works efficiently.
Benefits of grapes:
- Boosts immunity
- Helps manage blood pressure
- Reduces constipation
‘Horny goat weed’ also known as ‘epimedium’ is a conventional Chinese herbal medicine. Not surprisingly, this herb has gotten used for centuries to treat male impotence. It possesses a special compound called ‘icariin’ that acts like testosterone. Additionally, it boosts nitrous oxide in the bloodstream, which increases blood flow and promotes testosterone production. It is a natural aphrodisiac.
Benefits of Goat Weed:
- Helps increase lean muscle mass
- Improves sex drive and performance
- Boosts circulation
- Enhances libido
- Lowers blood pressure
- Enhances kidney health
Over the last few years, quinoa has gained popularity as a healthier alternative to white rice and other similar food products. Quinoa is abundant in the amino acid, d-asparaginic acid. This specific amino plays a significant role in releasing the hormone in the pituitary gland known as luteinizing. This hormone travels to the testes and boosts testosterone, as well as improves sperm count and motility! Another significant reason to consume quinoa is the fact that is a low-calorie, protein-rich food that contains all the amino acids your body needs to function optimally.
Benefits of quinoa:
- Is a high-fiber food
- Is Gluten-free
- Quinoa contains essential amino acids
- Low glycemic index food
- Improves metabolic health
- Helpful for weight reduction and management
If you’ve been thinking about taking steps to increase your testosterone, don’t overlook how easy this is to do! While you might consider using testosterone boosters to speed up your results, you don’t necessarily need to do this. You are what you eat, so making responsible and educated food choices can undoubtedly help you achieve your health, fitness, and other personal goals.
Of course, taking supplements always remains an option. However, it is still best to get nutrition from the foods we consume on a daily basis. Generally, healthy food sources are going to be less expensive than health supplements, so the more nourishment you can extract from the foods you eat every day, the better. Ideally, food is your first line of defense against a myriad of health issues, including low testosterone levels and nutritional deficiencies.
Please keep in mind that the herbs and foods on this list are readily available at nearly every grocery or health food store, so there is little reason to deprive your body of so many advantageous healthy foods.
For maximum impact and best results, implementing as many of these foods as possible into your meal planning helps assure that your body is getting everything it needs. When a sensible diet gets combined with an exercise and fitness regime, men can expect that their bodies will respond with heightened testosterone and lower estrogen levels.
After making some fundamental changes to your diet, don’t be surprised to experience changes in the way you look and feel. By adding nutrient-rich foods, you should notice positive effects such as increased energy, being in a better mood, increased muscle mass, fewer cravings, less hunger, better skin tone, a higher libido, and fat loss, to name a few. All of these things occur when you’re mindful of your diet. Focusing on nutrition instead of taste is a way to heal your body naturally from within quickly.
Like all health issues, if you have serious questions about your testosterone levels or other related health issues, you should consult with your primary care physician for professional advice and testing. Your doctor understands your health history and can work with you to determine the best course of action to resolve your healthcare issues, whatever they may be.