Discover the 15 foods to increase testosterone naturally.
The shortage of this substance can cause health and memory problems in men and women.
Testosterone is a hormone that is associated with masculinity and optimal sexual performance, mainly because it predominates in men, although women also have less.
It is a natural steroid, an androgen hormone, and is produced in the testes and ovaries.
From the age of 30, the production of testosterone begins its decline, and around the age of 70 it has a definitive cessation. However, there are people who, even after the age of 60, do not have a drop in testosterone.
Low testosterone production is associated with loss of libido, erectile dysfunction, low mood, and problems with concentration and memory.
Foods to increase testosterone
Some foods help increase testosterone , which together with a healthy lifestyle can improve our general well-being. Below you can find a list of these beneficial foods for increasing testosterone.
Honey is a delicious food that has many healthy properties. One of its main characteristics is that it contains boron , a mineral that is linked to high levels of testosterone and nitric oxide.
This last component is a neurotransmitter that has a vasodilator function , allowing a better fluidity in the blood vessels by relaxing them and allowing a greater entry of oxygen and blood, which improves the strength of the erection.
Another delicious food, although not widely consumed, is the pomegranate. This fruit has been used for centuries for its health benefits, as it has a large amount of antioxidants, vitamins and minerals .
According to recent research, a glass of pomegranate juice a day can increase testosterone levels by 16-30%.
This has consequences for both energy level, positive mood and increased libido. Now, due to its properties, it is always better to eat the whole food than to make a juice.
Cabbage is a very popular vegetable and has several healthy properties, as you can see in this article: ” 12 benefits of cabbage for your health .”
Studies show that cabbage helps prevent cancer and contains indole-3-carbinol, which reduces levels of the female hormone estrogen , making testosterone more effective.
Asparagus is a very nutritious and healthy food, as well as being considered an aphrodisiac food.
They contribute to the correct production of testosterone thanks to folic acid, vitamin E, and potassium.
In addition, they promote the release of histamine, which participates in the ability to reach orgasm in both men and women.
Garlic acts like a natural viagra . According to an investigation by the Albany College of Pharmacy (United States), the subjects of this study who ate garlic improved their blood pressure and their production of nitric oxide (NO).
It appears that the combination of garlic and vitamin C triples NO levels. In addition, garlic contains allicin, a compound that reduces the levels of the stress hormone cortisol and improves the availability of testosterone in the body.
Nuts have a reputation for fattening, because they are a high-calorie food with a high fat content.
However, they are very healthy, and the fats they contain are of the healthy kind . Walnuts are also rich in vitamin E, which helps to increase testosterone.
This dried fruit contains the amino acids L-arginine and L-citrulline that increase nitric oxide levels and, therefore, blood pressure. Again, a key food to improve sexual performance.
Another food that helps increase testosterone is onion. According to some studies, if it is consumed frequently it can increase its production by up to 300%.
The onion also improves sexual performance thanks to the fact that it contains keratin , which increases the production of nitric oxide by the body.
8. Olive oil
Olive oil is key in the Mediterranean diet and, as some studies claim, it can also be key for increasing testosterone.
An investigation in which the participants consumed the liquid gold of Mediterranean gastronomy every day for three weeks showed how the participants improved their testosterone level between 17% and 19%
Eggs are a complete source of amino acids and proteins . Although they can have a bad reputation because their excessive consumption can favor the increase of bad cholesterol, the truth is that it is a very healthy food.
In addition, eggs increase testosterone production thanks to proteins, omega fats and vitamin D.
10. Coconut oil
Although there is a demonization of saturated fats due to the media, an appropriate consumption of these fatty acids can be good for the heart.
This is what many studies suggest, claiming that coconut oil, high in saturated fat, is protective against cardiovascular disease.
It also helps balance cholesterol (more HDL, less LDL) and lipids in the blood. Saturated fats are also beneficial for increasing testosterone.
Caffeine stimulates the nervous system and increases the levels of cAMP , a nucleotide that functions as a second messenger in several biological processes and that intervenes favorably in the increase in the production of testosterone.
Although coffee consumption can increase cortisol levels, which is a stress-related hormone that decreases testosterone levels, thanks to cAMP increases testosterone production increases.
Raisins are anti-inflammatory and contain lots of antioxidants, such as resveratrol, which has been linked to increased testosterone and decreased estrogen levels.
In addition, 100 grams of raisins contain 3 mg of boron, which as we have seen is a mineral that favors the increase of testosterone.
Avocado is a very nutritious food but very different from other fruits , since 77% of its caloric content comes from its fat. Avocado fats are healthy and correlate with increased testosterone production.
Avocados also contain a large amount of vitamin E, which is one of the most important fat-soluble vitamins for testosterone production.
Oysters are considered the aphrodisiac food par excellence . They are high in zinc that increases testosterone and sperm production. Zinc also has multiple health benefits and is necessary for a good immune system and is also known to inhibit aromatase. This last enzyme helps improve testosterone production.
Mushrooms are not only great as pizza toppings, they are very healthy foods. They are packed with polysaccharides, and as many studies have shown, they have been found to exert anti-estrogenic effects, as they appear to naturally block the aromatase enzyme that converts testosterone to estrogen, just like oysters.