If you’re looking for ways to increase testosterone through your diet, there are several factors to take into consideration. First, while there are many foods that may help in testosterone production, the most important thing to do is follow some general diet rules, while I’ll explain in the next section. After that, we’ll talk about the nutrients and compounds in foods that influence testosterone production and levels the most, and list the top 10 foods that increase testosterone levels.
The Most Important Guidelines for Increasing Testosterone Through Diet
- Follow a high-fat diet, with a minimum of 30 percent fat. Monounsaturated fats have been found to be correlated with higher testosterone production.
- Eat foods containing boron (see below).
- Eat natural foods rather than processed foods. Good nutrition is essential to hormone production.
- Don’t eat too much protein. Non-bodybuilders need about 15 percent of their daily calories from protein. Research has shown a relation between a high-protein, low-carbohydrate diet and reduced testosterone levels.
Compounds That Help Increase Testosterone
Boron – You won’t find much ballyhoo about this, but boron is an important component in increasing testosterone production, supported by research going back to at least 1987. This trace element is strongly correlated with serum testosterone levels — men who consumed less boron and had less boron in their bloodstream had lower testosterone. Look for boron in nuts — peanuts have the most — fruits, and vegetables.
Monounsaturated fat – Like boron, monounsaturated fat intake has been correlated with higher testosterone. Look for monounsaturated fats in avocados, nuts, olives and olive oil, and seeds.
Vitamin E, vitamin A, zinc, and the B vitamins – All of these vitamins and minerals are crucial to testosterone production.
Omega-3 fatty acids – These fatty acids are also important in producing testosterone.
Indoles – Phytonutrients found in certain plants, indoles help lower estrogens. Because estrogen inhibits testosterone production, indoles indirectly help to stimulate testosterone levels by lowering estrogen.
The Top 10 Foods to Help Increase Testosterone Levels
Here are the top 10 foods that’ll help get testosterone levels up. In some cases, the food listed is just one of many that will provide the nutrient listed.
Apples – boron
Asparagus – vitamin E
Avocado – monounsaturated fat, vitamin b6
Bananas – potassium and B vitamins
Beef – consumption of animal-based proteins leads to higher testosterone levels than vegetarian diets do. Beef also contains zinc.
Broccoli – indoles. Also includes cabbage and cauliflower.
Green leafy vegetables – boron
Peanuts – boron. Includes all nuts, but peanuts are highest in boron.
Red bell peppers – vitamin A
Sardines – Don’t laugh! Sardines and other fatty fish, such as salmon, herring, tuna, mackerel and anchovies, are high in omega-3 fatty acids, which are important in testosterone production.
To improve testosterone levels, try following the dietary guidelines listed above and eating these foods that increase testosterone. An added benefit is that these are all healthy foods that are good for you. While improving testosterone levels through diet isn’t an exact science, you relax knowing that whatever the outcome, you’ll be getting some good nutrition out of the deal.