12 ingredients that increase testosterone

Testosterone levels in men typically decline with age. However, a healthy diet and an active way of life can also help keep your testosterone levels in the normal range.

Here is a list of 12 high-quality foods that may boost T-production:


Spinach is a high-quality dietary source of magnesium, a mineral involved in muscle development and required for reproductive function in men of all ages.


Oysters are high in zinc, a mineral that increases testosterone while also increasing hormone levels, both of which improve muscle growth and physical performance.

Garlic and onions:

Garlic and onions contain the chemical diallyl disulfide, which stimulates the release of a hormone that increases T- production.

Onions are also an excellent source of antioxidants.

Garlic contains allicin, a compound that has been shown to lower cortisol levels, a hormone that competes with testosterone in inner muscle cells. Cortisol is flushed out, making room for testosterone.

Brazil nuts:

Selenium, a trace mineral found in Brazil nuts, is essential for hormone health. Supplementing with selenium may also improve subpar sperm motility caused by testosterone deficiency.


Cruciferous vegetables, such as broccoli, are high in indoles, anti-cancer compounds that indirectly boost T-production by breaking down and flushing the device of excess oestrogen, which inhibits male sex hormone production.


The yolk is high in nutritional cholesterol, monounsaturated and saturated fats, and provides most people with a hormone boost from eggs.

Cholesterol is one of the building blocks of testosterone, and the hormone cannot be synthesised without it.

A complete egg contains aspartic acid, an amino acid that stimulates the production of t-levels, as well as essential fatty acids.

Fatty fish and tuna:

Fatty fish contains omega-3 fatty acids, which are beneficial to sperm fitness.

Tuna, a type of fatty fish, is high in vitamin D, which has been linked to increased longevity and testosterone production.

Bananas and avocados:

Bananas contain the bromelain enzyme, B vitamins, and potassium, which can help boost your T- levels. They are also good sources of antioxidants and aid in the maintenance of power stages.

Avocados are high in vitamin B6 and folic acid and are thought to boost testosterone.

Red meat:

Red meat contains high levels of zinc in an easily absorbed form, as well as high levels of saturated fat, which is thought to be beneficial to testosterone health.


Protein and zinc are abundant in beans. Choose from kidney beans, black beans, pinto beans, chickpeas, or lentils to get a good dose of t-boosting nutrition.

Pumpkin seeds:

These are an excellent source of zinc, a mineral that is involved in many enzymatic activities in the body, including testosterone production.


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