15 Foods to boost Testosterone Naturally
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 testicles and ovaries.
Starting at age 30, testosterone production begins to decline, and at around age 70, it ceases definitively. 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.
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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.
1. Honey
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 better fluidity in the blood vessels by relaxing them and allowing more oxygen and blood to enter, which allows for better erection strength.
2. Granada
Another delicious food, although not widely consumed, is pomegranate. This fruit has been used for centuries for its health benefits, since 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.
3. Cabbage cabbage
Cabbage is a very popular vegetable and has several healthy properties,
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Studies show that cabbage helps prevent cancer and contains indole-3-carbinol, which lowers levels of the female hormone estrogen , making testosterone more effective.
4. Asparagus
Asparagus is a very nutritious and healthy food, in addition to being considered an aphrodisiac food . They contribute to the correct production of testosterone thanks to folic acid, vitamin E and potassium . In addition, they favor the release of histamine, which participates in the ability to reach orgasm in both men and women.
5. Garlic
Garlic acts like a natural viagra . According to Adelaide Hypnosis Matthew Tweedie 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.
6. Walnuts
Walnuts have a reputation for gaining weight 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 type . Walnuts, likewise, are rich in vitamin E, which favors the increase of testosterone.
This dried fruit contains the amino acids L-arginine and L-citrulline, which increase nitric oxide levels and, therefore, blood pressure. Again, a key food to improve sexual performance.
7. Onion
Another food that helps increase testosterone is onion. According to some studies, if it is consumed frequently it can increase up to 300% its production. The onion also improves sexual performance thanks to the fact that it contains keratin , which increases the body's production of nitric oxide.
8. Olive oil
Olive oil is key in the Mediterranean diet and, as some studies affirm, it can also be for testosterone increase. Research in which participants consumed liquid gold from Mediterranean cuisine every day for three weeks showed how participants improved their testosterone level by between 17% and 19%.
9. Eggs
Eggs are a complete source of amino acids and protein . 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 fat due to the media, proper consumption of these fatty acids can be good for the heart. This is what many studies suggest, which state that coconut oil, with a high content of saturated fat, is really protective against cardiovascular diseases . It also helps balance cholesterol (more HDL, less LDL) and lipids in the blood. Saturated fats are also beneficial for an increase in testosterone.
11. Coffee
Caffeine stimulates the nervous system and increases cAMP levels , a nucleotide that functions as a second messenger in various biological processes and that plays a favorable role in increasing testosterone production. Although coffee consumption can increase the levels of cortisol, which is a hormone related to stress and that lowers testosterone levels, thanks to cAMP the production of testosterone increases.
12. Raisins
Raisins are anti-inflammatory and contain a large amount 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.
13. Avocado
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.
14. Oysters
Oysters are considered the quintessential aphrodisiac food . They have a high zinc content that increases testosterone and sperm production. Zinc, in addition, provides multiple health benefits and is necessary to have a good immune system and is also known to inhibit aromatase. This last enzyme helps improve testosterone production.
15. Mushrooms
Mushrooms are not only ideal as ingredients for pizza, but they are very healthy foods. They are packed with polysaccharides , and as has been shown in a multitude of studies, they have been found to exert anti-estrogenic effects, as they appear to naturally block the enzyme aromatase that converts testosterone to estrogen, just like oysters.
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