Top 18 Easy Testosterone Boost Foods for Men

High levels of male androgen ensure good potency, fertility and reproductive health. To increase it, there are special drugs, but often you can do without the drugs that are at hand. Testosterone-boosting foods will definitely not harm the body, unlike hormonal medications. By adding them to your daily diet, you can improve your sexual health and raise your androgen. In addition, a balanced diet is good for the cardiovascular, nervous and digestive systems - a comprehensive prevention of diseases.

18 foods that increase testosterone in men best

Please note that a vote is taken under each product: "+" and "-". Thus, the rating at the bottom of the article is built in accordance with the opinion of the readers. Follow this page to be aware of the best hormonal balance between foods.

Fatty fish

Fish meat contains high levels of omega-3 acids, which are essential for the health of the reproductive organs. Polyunsaturated fatty acids (PUFA) stimulate the production of the sex hormone and maintain its high level.

The highest content of omega-3 in salmon, tuna, trout, sardines, mackerel. WHO recommends that adult men eat a 150 g serving of fish twice a week. It is better to steam, stew or bake dishes to preserve the maximum of healthy nutrients.

Bee honey

The beekeeping product is rich in the trace element boron, which, when taken regularly into the body, increases the amount of testosterone and reduces the level of estrogen. For this effect to develop, at least 7 days must pass. Honey stimulates the production of nitric oxide, which increases blood flow to the pelvis and a hard erection.

Bee products need to be careful as they can cause allergic reactions. If there are no unpleasant symptoms after consuming honey, nutritionists advise eating 1-2 teaspoons a day on an empty stomach. The exception is diabetics and people with increased body weight, who should refrain from eating honey.

Pomegranate and pomegranate juice

The fruit contains a storehouse of substances useful for the male body: vitamins A, C and E, antioxidants, trace elements. Nutrients normalize the reproductive system and hormones, increase sexual activity.

Pomegranate protects against diseases of the cardiovascular system, which is important for older men after 55-60 years.

Doctors advise to consume pomegranate juice: if you drink 1 glass daily, the testosterone level rises by 15-25%. Sometimes you can eat the whole fruit to saturate the body with fiber. Drinking more than 350 ml of juice per day is not recommended due to the high carbohydrate content.

Ginger Root

Scientists have found that adding spice to meals for 3 months raises testosterone by 21%. The spicy root contains a large amount of gingerol, a bioactive compound that stimulates the activity of the male sex glands.

Ginger root is best consumed fresh: add finely chopped product to salads, smoothies. You can make ginger tea, but in this case, some of the beneficial nutrients are lost under the influence of boiling water. For a permanent increase in testosterone, the product should be eaten daily in small pieces (about 5-10 g).

Olive oil

Unsaturated vegetable fats have a positive effect on brain function and enhance the synthesis of luteinizing hormone (LH). This substance stimulates the activity of the cells of the male testicles, which contributes to the formation of increased amounts of androgen.

Beneficial PUFAs also lower cholesterol and prevent blood clots, thus increasing blood flow to the genitals during sexual arousal.

To increase testosterone, choose extra virgin olive oil. You can consume 20-30 g (up to 1.5 tablespoons) per day without harm to health. The food product is suitable for dressing salads and other dishes that are not heat-treated.

Cabbage

To improve men's health, any kind is suitable: white cabbage, broccoli, colored, Beijing. Cabbage contains vitamin B9, which normalizes hormones and increases testosterone production. It contains nutrients with anti-inflammatory properties that are good for preventing prostate disease.

You need to eat about 150 g of cabbage per day. It can be consumed fresh, pickled or stewed. It is better to avoid cooking vegetables in batter, which increases its fat content and negates the beneficial properties. Men who suffer from gastrointestinal disorders with frequent diarrhea should eat cabbage no more than 2-3 times a week.

Garlic (old)

The fragrant product is rich in allicin.This bioactive substance reduces levels of the hormone cortisol, which acts as a testosterone antagonist. The essential oils contained in garlic improve the functioning of the reproductive system, have a positive effect on potency.

It is enough for a man to eat 1 small clove a day. If you don't like the harsh taste of the product, you can add it to your dishes as a spice. Please note that garlic irritates the lining of the stomach and intestines, so it is contraindicated for ulcers, gastritis, enterocolitis.

Red grapes

The active ingredient in berries is resveratrol. It is a powerful antioxidant that protects a man's gonads from damage and activates testosterone-producing cells. Resveratrol is an essential ingredient for men facing impotence.

A healthy man is allowed to eat up to 250 g of red grapes daily. Do not forget that berries are high in sugar and have a high glycemic index. Therefore, they are contraindicated in obese men with glucose metabolism disorders.

Celery

A vegetable with a specific taste is a TOP product for increasing testosterone in men. It contains androsterone (a plant analogue of testosterone). Celery also contains essential oils that stimulate the activity of the male sex glands and promote sperm production.

The product is best eaten raw; when heated, part of the androsterone is destroyed. For those who do not want to use celery in salads, it is recommended to squeeze and drink the juice. There are no restrictions on the use: if a person tolerates it well, you can eat celery daily, in any convenient amount.

Oysters

Seafood contains zinc, which promotes androgen formation. The trace element also slows down the breakdown of this hormone and its conversion into estrogen, which is often observed in men after 40 years. The second useful nutrient is omega-3 PUFA. Oysters are considered a natural aphrodisiac, useful for libido problems.

It is very important that the oysters are fresh and of good quality. Molluscs that are grown in environmentally unfavorable conditions may contain impurities of mercury and other heavy metals. To enhance the synthesis of the male hormone, it is enough to consume the delicacy 1-2 times a month.

Green tea

Researchers at Kingston University, England, have shown that the antioxidants contained in the drink slow down the breakdown and elimination of testosterone from the male body by 30%.

Green tea contains zinc, which is needed for androgen formation.

To benefit from the drink, you need to buy real loose leaf tea, since the product in bags can be called tea "at a stretch". It is allowed to drink up to 4 cups per day (if there are no problems with blood pressure).

Bow

The essential oils contained in onions enhance the production of bioactive substances that are responsible for the activity of the male reproductive system. The food product raises testosterone levels and activates sperm production, so it is useful if you are unable to conceive.

You can't eat a lot of onions, it can harm your health. The maximum daily intake is 100 g. Both the red / white part of the bulb and green feathers are suitable. To get all the beneficial nutrients, experts advise eating the product raw or pickled.

Brazil nut

Superfood is rich in selenium, a trace element that is involved in the formation of testosterone. Research published in the Journal of Urology confirms that with long-term selenium use in large quantities, a man's hormones return to normal.

The product, when consumed regularly, reduces the risk of prostate cancer by 65%.

To raise the male androgen, you need to gnaw from 2 to 4 nuts daily. Exceeding the norm is highly undesirable, since there may be signs of poisoning. Brazil nuts are not advised for overweight people due to their high calorie content. Read about other nuts useful for men here.

Banana

Fleshy fruits are rich in potassium and vitamins that increase testosterone production. The product contains pyridoxine (B6), which is necessary for the well-coordinated work of the body. Bananas have a positive effect on a man's potency, improve the quality and duration of intercourse.

Eat one ripe fruit a day. It can be added to cocktails and smoothies, eaten whole, put in baked goods. Doctors warn against addiction to banana milk drinks - they often cause flatulence and abdominal discomfort.

Kelp

Sea greens include a mixture of useful vitamins and minerals that have a complex effect on the state of the male reproductive system. It contains a lot of iodine, which stimulates the thyroid gland and increases libido.

Long-term use of algae increases testosterone.

The daily norm of seaweed is 40-50 g. It is sold ready-to-use.To improve the palatability, you can make salads based on algae and other androgen-raising foods.

Beef

Meat is high on the list. Beef contains healthy fats that the body uses to form testosterone molecules. The product contains easily digestible proteins necessary for the functioning of the genitourinary system and the whole body.

Physically active and healthy men need to eat 4-5 servings of beef (up to 200 g) per week. For people with cardiovascular diseases, the intake rate is reduced to 2-3 servings. Stewed meat is recommended as steaks are less digestible by the body.

Greens

The diet should include: parsley, lettuce, dill, cilantro. The products contain plant hormones that raise testosterone levels. Greens are rich in antioxidants and essential compounds that improve libido and erection.

There is no generally accepted norm. Greens are allowed to be consumed in any amount, adding it to salads and other cold dishes. In summer - fresh, in winter - dried (since greens grown in artificial conditions are not so useful for men).

Tomatoes

Tomatoes contain a lot of the antioxidant lycopene, which stimulates the production of testosterone and improves the hormones in men. The substance is famous for its anticarcinogenic effect - it reduces the likelihood of developing prostate cancer.

To increase the amount of lycopene in tomatoes, they need to be eaten thermally, in the form of sauces and ketchups, as part of a stew. If a man loves raw vegetables, it is recommended to scald them with boiling water. People who do not have problems with the gastrointestinal tract can eat tomatoes in unlimited quantities.