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6 Natural Foods to Boost Testosterone

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: July 28, 2022

The supplement industry can be difficult to negotiate. While there are many beneficial compounds on the market, the best-proven way to sustainably make gains and increase your viability is through diet and exercise. Many men may be working out with the proper methods and eating a diet rich in protein, but may still find themselves progressing too slowly towards their goals. This may usually be a sign of low testosterone, which is the hormone that boosts the androgenic-like qualities in males - muscle development, assertiveness, strength, confidence, and proper sexual health.

In this article, we will take a look at the best food that increases testosterone naturally. First, we will also take a look at what testosterone is, what it does and how an increase in it can help you in your daily life.

Testosterone Booster Benefits

Contrary to popular belief, every human produces the hormones testosterone, estrogen, and progesterone. Hormones are not sexual at all and do not have a bias in the bodies which they are inside. It is true that estrogen and progesterone are more dominant in women and testosterone in men due to their qualities.

Women will have an increase in those two hormones especially during their puberty and more fertile years, while men would have an abundance of testosterone in their earlier years. Both sexes experience a decline in their respective "main" hormones throughout their lives, as they age, and after certain periods such as menopause and andropause.

Low testosterone affects both men and women alike. Men produce the hormone in the testes while women produce it in the adrenal glands of the ovaries. Low testosterone in men can affect many tissues, including if it is experienced early in life. For example, teenagers with low testosterone may need the advice of a doctor, as their muscle mass, bones, facial hair, voice, libido, and overall mood will be affected. It is also noticed that men with a higher sex drive and testosterone levels have increased verbal memory and the ability to think critically. This may be due to the increase in confidence or the confidence that comes with a naturally higher testosterone drive.

Low testosterone in females is not as noticeable but does affect muscle growth. A female lacking some amount of testosterone may also experience depression, weight gain, and muscle weakness.

6 Natural Testosterone Booster Foods

Cherries, in particular, help maintain good testicular health due to their anti-inflammatory properties, positively affecting testosterone production.

  1. Fish: Fish is a wonderful addition to any diet due to its many benefits, but none more so than those who need to increase their testosterone levels. Fish contains beneficial fatty acids called omega-3 fatty acids, which help many cognitive and cell functions. Although it is not exactly evident as to why opposing diets that are low in fat or extremely deep-fried fatty foods have been shown to lower testosterone. Furthermore, fish usually contain Vitamin D and Zinc.  Vitamin D is one supplement that most people are low on and contains many benefits, including regulating testosterone levels. The zinc found in fish also contributes to healthy levels, as well as proper sperm creation.
  2. Greens: Leafy greens have been an important part of many diets that are recommended by doctors. For example, leafy greens and cruciferous vegetables are conducive to proper weight management as they are extremely low on sugars and help your body tackle fat levels. They can also be high in calcium and are extremely beneficial for their mineral loadout. The chief ingredient found in dark leafy greens such as kale, spinach, and collard greens is magnesium. Low magnesium levels lead to anxiety, depression, and a low immune system through oxidative stress. Oxidative stress prevents the creation of healthy testosterone levels, which a diet rich in magnesium helps avoid.
  3. Cocoa: Natural cocoa beans, products, and organic powder contain high amounts of magnesium and antioxidants, which are often linked to healthy testosterone levels. They help to combat free radicals, and oxidative stress and are important in boosting immune system function. It is important to find products that are low in sugar and as close to the natural thing as possible. For example, low-sugar dark bittersweet chocolate is well touted for its health benefits.
  4. Eggs: Eggs are sometimes called the seeds of life, and can definitely fuel the seeds of life in humans as well. Eggs are rich in HDL fat, proteins, and minerals that increase antioxidant quantities. These lead to healthy testosterone levels and overall great levels of vitamins throughout the body, making sure everything is functioning properly.
  5. Avocados: Similar to fatty fish, avocados are a superfood, mainly due to their high levels of HDL (good) fat. Diets that are high in good cholesterol help sexual and cardiovascular health, which increases testosterone levels. Furthermore, avocados also contain magnesium - which can be seen above;  it has wonderful benefits for regulating oxidative stress throughout the body. Finally, avocado contains small amounts of Boron, which is a mineral that seems to positively influence the metabolism of testosterone in the body and protects it from degradation.
  6. Berries: There is a saying that foods that mimic the body part you are trying to focus on usually work. Just as walnuts help (and look like) the brain, berries, and cherries, in particular, do help maintain good testicular health due to their anti-inflammatory properties, positively affecting testosterone production.

Excessive alcohol, recreational/medicinal drug abuse, and copious amounts of smoking lower testosterone and other beneficial hormones and immune support in the body.


What are some testosterone boosting fruit?

As mentioned in the article, berries and cherries are a great addition to your diet that can help prevent the suppression of low levels of testosterone release. Additionally, bananas, watermelon, and citrus fruits are extremely helpful in both the maintenance and new release of testosterone levels.

How can you tell if you have low testosterone?

Low sexual libido, smaller testes, reduced muscle mass, loss of body hair, a sudden increase in fatigue levels, feeling weak, sweating regularly without physical activity, and a general sense of dread and unconfident attitude.

What are some lifestyle choices that lower testosterone faster?

Excessive alcohol, recreational/medicinal drug abuse, and copious amounts of smoking lower testosterone and other beneficial hormones and immune support in the body.

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