Testosterone is a hormone the body naturally produces. Testosterone controls your body’s ability to make muscle, burn fat, produce red blood cells and sperm, and it’s vital for your sex drive. While your peak testosterone levels will be during your adolescence and early twenties that doesn’t mean you can’t prevent these levels from dropping. They can stay quite high into your sixties if you exercise, eat the right foods, avoid smoking and limit your body’s fat levels.

        While Testosterone is predominately a male produced hormone, women produce small amounts of testosterone as well. Testosterone is important for adding lean muscle mass for both men and women. This means women should not go out of their way to avoid these foods, in fact if you’re goal is to get more “toned” than you should be eating these anyways!

Oysters  Oysters contain a high amount of zinc, which plays a key role in producing testosterone. They also contain a high amount of calcium and potassium, which also are essential for testosterone production. 

Broccoli  Broccoli contains a chemical called indole-3-carbinol (DIM), a chemical that boosts DNA repair in cells and rids the body of excess estrogen. Broccoli is also high in fiber, which can help with weight control, and losing weight can also increase your body’s production of testosterone. Brussels sprouts, cauliflower and cabbage have similar effects as well. 

Garlic  Garlic helps lower the levels of the stress hormone Cortisol and stimulates testosterone production. It’s been shown that garlic + a high protein diet will elevate your testosterone levels. 

Bananas  Bananas contain an enzyme called Bromelain, which famous for its testosterone boosting effects. They are also rich in B vitamins (such as riboflavin) and magnesium, which are essential for the manufacturing of testosterone. 

Brazil Nuts  Brazil nuts contain a lot of zinc, magnesium and selenium, all 3 are very important in the production of testosterone. When buying Brazil nuts get ones with the skin on, they contain the more nutrients. 

Eggs  Eggs are rich in vitamin D, and vitamin D is shown to help boost testosterone production and halt the process in which testosterone is turned into estrogen in the body. They also contain cholesterol, saturated fats, omega 3’s and high quality protein, all of which help produce testosterone in different ways. 

Avocado  Avocados contain the following building blocks for testosterone: Vitamins A, B, C, D, E, K, omega-3′s, potassium, folic acid, and cholesterol. Monounsaturated fats like the ones found in Avocado’s help lower LDL (bad cholesterol that will clog your arteries) as well, adding an extra benefit to it as well. 

Milk/Dairy Products  Milk contains branch chain amino acids, which boost anabolic hormones, such as testosterone, which in turn produces muscle. This is primarily derived from the Whey in dairy products. 

Pomegranate  Okay so this one is primarily for the males. Pomegranate can greatly increase your testosterone and has been shown to help improved sperm quality, motility, and volume while helping improve the condition of many impotent males. 

Red Meat  Red meat is packed with cholesterol, saturated fat, and zinc. Those three are all vital keys for high testosterone levels, so by consuming red meat your body will reward you with a nice dose of natural testosterone. Grass-fed organic meats have much more benefits in the sense they aren’t being pumped full of synthetic steroids (mainly estrogen) to make the animals fat. 

If you’re looking to really get a boost from your nutrition, start to include more of these foods. 

Rich Hill

CSEP – Certified Personal Trainer

RK Athletics – https://linktr.ee/rk_athletics