Vegetables like kale, spinach, and broccoli are excellent testosterone boosts. Aside from the slew of nutrient-rich properties these vegetables contain such as Vitamin D, there's one mineral that trumps all the others in terms of maintaining optimal testosterone levels.
Testosterone levels significantly increased by broccoli (300 mg/kg) compared to control and caraway (300 mg/kg). The serum and testicular SOD and CAT activity significantly increased by broccoli (300 mg/kg) compared to other groups (p < 0.05).
Leafy green vegetables can help boost testosterone levels by lowering oxidative stress. Ample research suggests oxidative stress is one of the most common causes of low testosterone levels. Several studies have shown that eating leafy green vegetables such as spinach improves testosterone levels.
Among men, consumption of caffeinated coffee increased total testosterone and decreased total and free estradiol. Among women, decaffeinated coffee decreased total and free testosterone and caffeinated coffee decreased total testosterone.
Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term ( 13 ). High intensity interval training (HIIT) can be very effective as well, although all types of exercise should work to some extent ( 14 , 15).
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
Do bananas lower testosterone? Nope, they raise it. We're not sure why bananas get this “bad for your testosterone” vibe. They may not be protein- or healthy fat-dense enough to warrant being their own meal, but they don't kill your sex drive or break down your muscle mass.
Bananas can boost testosterone as well as improve energy levels. Other beneficial fruits include watermelon and grapes. Citrus fruits can help testosterone production and reduce the hormones that make testosterone production less effective.
Cruciferous vegetables contain a chemical called indole-3-carbinol, a chemical that may have anti-estrogen effects. This means that they could reduce estrogen levels in men. However, research has not directly shown that eating cruciferous vegetables reduces the levels of estrogen in the human body.
Leafy green vegetables
Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that may increase the body's level of testosterone.
Broccoli is known to increase testosterone levels in men, further improving penile health.
Brazil nuts are said to boost testosterone levels due to their high selenium content. A 1-ounce (28-gram) serving provides a whopping 988% of the Daily Value (DV) ( 4 ).
Raw Carrots
Increased levels of Vitamin A lead to an increase in testosterone and a decrease in estrogen.
Yogurt is a great probiotic, and as such, it has a lot of nutrients and good bacteria that make up its consistency. As such, it aids in synthesizing Testosterone in the Adrenal Gland and Testicles.
Excess weight, hair-loss treatments, and a sedentary lifestyle are among the factors that can lower testosterone levels. If you're concerned about low testosterone levels, take a look at your everyday habits and way of life. They could be contributing to a drop.
Avocados
“Rich in healthy fats and magnesium, which we've established as having a pro-testosterone effect, can also help regulate testosterone levels,” said Gillespie. “In addition to these nutrients, avocados contain boron, which may also impact circulating testosterone levels.”
Furthermore, hydration state had no measurable effect on testosterone concentrations before, during, or after exercise at either intensity. Regardless of exercise intensity, cortisol concentrations were greater during hypohydration than euhydration pre-exercise and 20 min post-exercise.
Complicating matters, testosterone levels fluctuate, peaking around 8 a.m. and diminishing throughout the day. Levels tend to be lowest around 8 in the evening, then climb during the night. The peaks and valleys are larger for men 40 and younger compared to men in their 70s.
HIIT up a new cardio workout
Bodyweight moves like burpees, pull-ups, lunges and press-ups can easily be included into your workout and will help fast-track your body into a resting metabolic rate for the next 24 hours. To go one better, slurp a protein shake after your HIIT session for an added testosterone boost.
High testosterone causes
Excess testosterone in men can result from testicular or adrenal tumors. Even if these tumors are benign – that is, they aren't malignant or cancerous – they can still boost testosterone levels to unhealthy levels, as can steroid use and abuse.