testosterone boosting foods
Credit: gladiusfitness.com

The Super Steroid

What if I told you there is a super steroid that has the ability to boost confidence, build muscle mass, burn fat, promote physical attractiveness and give us enormous amounts of energy to do whatever we desire? No it’s not some kind of miracle drug pharmaceutical companies have developing for years. It’s something more biological and common within all of us, Testosterone ('T' for short).

Testosterone is an absolutely vital and powerful steroid hormone in men, however it is also found within smaller doses in women. It’s responsible for various developmental processes in males as well as maintaining general wellbeing.

The reality of the situation is that your (males) T levels peak around late 20s and begin declining at approximately 1% each following year. Coupled with other lifestyle factors such as stress, lack of sleep, poor diet and exercise can lead to a condition called hypogonadism, where the person experiences low T levels.

Thankfully, the natural decline in testosterone and the condition hypogonadism can be easily reversed through our diets and other simple lifestyle changes (sleep, exercise, stress management). The focus of this article is on the diet aspect to significantly boost T levels naturally.

When it comes to boosting T levels naturally it is fair to say that most common foods can offer some benefit in some way, shape or form. However we are only interested in those super foods that significantly boosts T levels. Here are the top 10 testosterone boosters in no particular order.

1. Garlic

Garlic is not only an immune system booster it also works to boost T levels. Garlic contains allicin, a sulphur compound that reduces cortisol (the stress hormone) and increases luteinizing hormones (regulator hormone). Since cortisol competes with testosterone within the body, garlic is tremendously beneficial for boosting both the production and efficacy of testosterone.

2. Cruciferous Vegetables

Cruciferous vegetables (Broccoli, Cauliflower, Brussel sprouts etc.) are enriched with an abundance of vital vitamins, minerals and amino acids. The most beneficial of these is a chemical compound called indole-3-carbinol that actively metabolises the female hormone ‘oestrogen’. As a result of reduced oestrogen, the T levels are uninhibited and free to synthesise with other proteins to build the body.

3. High Protein Foods

Protein is the fundamental building block of the body. The more muscle mass you have the higher the T level that is required thus the body’s natural response is to boost testosterone production to satisfy demands. There are limitless amounts of high protein foods, most notably red meats which are high in protein, low in carbohydrates and high in saturated fats (used for testosterone production).  

4. Eggs

Eggs are loaded good cholesterol, omega 3 fats and vitamin D. These are all necessary in supporting the healthy production and regulation of T levels. If you can manage to eat them raw you will reap the full benefits, just don't overload on them otherwise your cholesterol will skyrocket.

5. Avocados

If you’re vegan, avocados has many of the same benefits (and more) of eggs. The high levels of monounsaturated fats found in avocados are necessary in the production of testosterone as well as reducing cholesterol levels naturally. It is also conveniently loaded with vitamins A-K as well as minerals such as potassium and folic acid that support general health and wellbeing.

6. Blueberries

Nature’s super fruit has yet another miracle benefit, boosting and protecting precious T levels. The abundance of antioxidants found in blueberries act to prevent free radical damage to testosterone and the resveratrol compound within the skin promotes testosterone production. If you can't get your hands on blueberries, dark colored grapes also contain resveratrol as with red wine.

7. Oysters

Touted as one of the most potent aphrodisiacs oysters is not one to disappoint in the sexual health department. Zinc is a necessary mineral for testosterone production and oysters are literally overloaded with zinc. With as little as 30g of oysters can provide well over the daily recommended intake of 13mg.

8. Nuts & Seeds

Most nuts such as Brazil nuts, cashews, and peanuts are packed with essential fats that fuel testosterone production and l’arginine an amino acid that promotes growth and regulation of T levels. They also contain important minerals zinc and selenium necessary for testosterone production. Always go for natural unsalted and unroasted to reap the whole benefits.

Seeds such as pumpkin, sunflower and chia seeds offer very similar benefits to nuts with their beneficial fats and vitamins necessary for optimal T levels.

9. Pomegranate

A less obvious yet powerful choice when it comes to boosting T levels is the stone fruit pomegranate. It boosts testosterone production and has been shown to reduce arterial plaque thickness which in turn allows for better circulation. The nitric oxide found within also promotes better distribution of testosterone around the body.

10. Olives & Olive Oil

The last but not least super testosterone boosting food are olives. Olives are full of monounsaturated fat and omega 3. These fats are critical in supporting Leydig cells to produce and release testosterone throughout the body. Simply replacing your normal cooking oil with olive oil can help boost T levels and reduce cholesterol.  

How to Naturally Produce and Increase Testosterone Levels
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Honorable Mentions

As mentioned previously most foods have some form of testosterone boosting properties however not as potent as those mentioned above. There are some powerful everyday foods that also boost testosterone significantly that should be mentioned, these include:

  • Honey
  • Milk
  • Dark greens: Spinach, Kale
  • Wild fish: Salmon, Tuna, Cod
  • Oats, Wholemeal bran
  • Pineapple, Watermelon
  • Mushrooms
  • Citrus fruits

With all the foods mentioned it is important to remember to go natural and unprocessed where possible. Foods that are loaded with pesticides and that are genetically modified may adverse effects on T levels and your general health.


A Better You

Whether you are suffering from low levels of testosterone or you just want to boost your testosterone naturally it can be easily achieved through tweaking your diet to include these foods. Combined with regular exercises, 7-8 hours of sleep and relaxation activities (to reduce stress), your T levels should soar in a matter of weeks. Not only will you look and feel great, the benefits of high T levels will bring a sense of new found confidence, competitiveness, and boundless energy to achieve whatever you desire.

12 Effective Ways to Boost Your Testosterone Levels
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(price as of Sep 25, 2014)