No matter your age, you can help your body optimize testosterone production by paying attention to the food you eat. Not only are there foods that raise testosterone , but there are also some that will lower it. By making the right choices for meals and snacks, you can improve your testosterone levels, as well as health, vitality, brain functions, and, yes, sexual performance.
An excellent example of what to avoid is commercially prepared baked goods. Not only are these foods high in sugar, but they typically contain processed flour, artificial flavors, and long lists of chemicals and preservatives. Processed foods are often high in sugar, fat (the wrong kinds), salt, and calories. Mint and licorice may also lower testosterone in males and females.
An easy rule to remember when it comes to foods that raise testosterone in males and females is this:
“Stick to whole, unprocessed foods such as vegetables, fruit, healthy fats, and lean protein – choosing organic and grassfed whenever possible.”
You also want to avoid canned or plastic-packaged foods that contain BPAs that can alter hormone levels. Today, many companies provide cans with BPA-free linings.
In the sections below, we cover many types of foods that are beneficial to raising testosterone levels. Not all foods fit into these categories, so we offer two of the best below:
- Honey – helps to open blood vessels (think erectile functions), improve nitric oxide and testosterone levels
- Dark chocolate – high in zinc, magnesium, potassium, and many other nutrients, once ounce of dark chocolate per day can help decrease stress, lower LDL cholesterol, and improve testosterone production
Foods that raise testosterone can help protect crucial hormone levels in men and women.
Healthy Fat Foods That Raise Testosterone
Although once thought to be the enemy of the body, healthy fats are crucial for providing the necessary cholesterol that is the source of all steroid hormones. Healthy fats have even been shown to support female fertility and long-term reproductive health. As with all foods that raise testosterone levels, moderation is essential. Adding one tablespoon of extra virgin olive to your meal is all that you need to help boost testosterone production.
The following foods that naturally raise testosterone contain the healthy fats your body needs:
- Nuts
- Seeds
- Fatty fish
- Eggs
- Avocados
- Extra virgin coconut and olive oils
- Grassfed butter
Healthy fat is essential for steroid hormone production.
Foods High In Zinc That Raise Testosterone
The next category of foods that raise testosterone includes those that contain high levels of zinc.
Why do zinc-rich foods help boost testosterone?
In numerous studies, low zinc levels have been associated with testosterone deficiency. When men with Low T took zinc supplements, their testosterone levels and sperm count increased. Zinc is a microelement that has a high concentration in seminal fluid. It is also important for the muscles and bones, as well as many of the body’s internal organs, immune system functions, and preserving prostate health.
Some of the foods that raise testosterone levels that are high in zinc include:
- Oysters
- Crab
- Lobster
- Cremini mushrooms
- Nuts
- Plain, low-fat yogurt
- Fortified cereals
- Oats
- Legumes (beans)
- Milk
- Fish
- Beef
- Egg yolks
- Avocados
- Pomegranates
Zinc-containing foods such as oysters and nuts can help boost testosterone and increase sperm count.
Fruits That Raise Testosterone
Numerous studies have demonstrated the benefits of vitamin C on reproductive health in male rats and mice. Vitamin C diminished the amount of abnormal sperm, reduced oxidative stress, increased testosterone, and luteinizing hormone levels.
Because citrus fruits contain a lot of vitamin C, they make it into the category of foods that raise testosterone :
- Lemons
- Limes
- Oranges
- Grapefruit
- Pineapples (not citrus but high in C)
Other types of fruit that are excellent for testosterone include:
- Bananas – the enzyme bromelain helps increase testosterone
- Watermelon – high in testosterone boosting amino acids
- Grapes – boost testosterone and improve sperm motility
- Pomegranates – a testosterone-boosting superfood
Fruits such as citrus, bananas, grapes, pomegranates, and watermelon help boost testosterone.
Vitamin D Foods That Raise Testosterone
In multiple studies, higher vitamin D levels were associated with higher total testosterone and better erectile functions. Men with Low T who receive vitamin D treatment often see significant improvements in free and total testosterone levels. 15 minutes a day in the sun can help boost vitamin D production in the skin.
Vitamin D containing foods that raise testosterone include:
- Beef liver
- Beans
- Fatty fish such as tuna
- Fortified milk and orange juice
Vitamin D containing foods help improve testosterone levels and erectile functions.
Protein Foods That Raise Testosterone
Protein is one of the crucial building blocks of the body, landing on the list of essential foods that raise testosterone . Low dietary protein intake can cause a significant decline in muscle mass, which adversely impacts testosterone levels.
Excellent protein sources include:
- Eggs
- Lamb
- Red beef
Remember with meat to opt for grassfed, organic meats whenever possible. Limit servings to two or three per week.
We discussed shellfish options such as oysters, crab, and lobster in the section on zinc. These are excellent sources of protein. Fatty fish is another area of protein to include in your diet.
Some of the best options for fish that can raise your testosterone levels are:
- Tuna
- Herring
- Sardines
- Atlantic mackerel
- Trout
- Salmon
Moderation is another factor when it comes to protein. Tuna should not be eaten more than twice a week due to mercury content.
Vegans and vegetarians can look to beans as an excellent source of plant-based protein. White, black, and kidney beans are all viable options.
Protein is vital for testosterone and a healthy body.
Vegetables That Help Raise Testosterone
Vegetables have so many different nutrients that the body needs, that aiming for a wide variety at mealtime is crucial. The more colorful the vegetables, the higher the nutrient content. Think sweet potatoes instead of white potatoes.
When we look at foods that raise testosterone , some of these vegetables are also beneficial because they lower estrogen levels. Why is that important?
As we age, the ratio of testosterone to estrogen in the body changes – in both men and women. Excess abdominal fat speeds up the conversion of testosterone into estradiol, the primary form of estrogen in the body. That results in lower testosterone levels and higher estrogen levels. Broccoli and cauliflower, for example, contain compounds that lower estrogen levels, helping to increase free testosterone.
Other vegetables helpful for boosting increasing testosterone include:
- Celery
- Spinach
- Onions
- Mushrooms
- Green leafy vegetables – kale, swiss chard, cabbage
- Asparagus
- Ginger – an herb that helps improve male fertility
- Garlic – lowers cortisol which opposes testosterone
For more information about raising testosterone, please contact RX Hormone medical clinic for a free consultation.