Potatoes. The right source of carbohydrates can provide ample energy for testosterone production, and potatoes are an excellent source. Sweet potatoes, russet potatoes, red and brown potatoes, and other potato varieties also make a great alternative to grains and simple sugars as your main source of carbs.
Sweet Potatoes
Vegetables like sweet potatoes have a rich concentration of Vitamin A along with sufficient quantities of vitamin D, zinc, and phosphorus that ensure normal testosterone levels in the body. Health Fact: 300-1000 ng/dL is the normal testosterone level in a male body.
Avoid refined sources of carbohydrates, like white rice, as they boost blood sugar quickly and can contribute to insulin resistance, which may reduce testosterone levels. Summary: Testosterone levels are lower after a high-sugar meal, which can impact testosterone lab results.
Some of the top foods that can increase testosterone levels by 52 percent or more include tuna, low-fat milk, egg yolks, beef, and fortified cereals. Other foods such as oysters, garlic, almonds, and spinach have also been shown to increase testosterone levels.
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.
Raw Carrots
What most don't know is that Vitamin A also contributes to healthy liver function and the liver is a warehouse for male hormone production. Increased levels of Vitamin A lead to an increase in testosterone and a decrease in estrogen.
Include Foods that Boost Testosterone Levels
You should include enough fruits and vegetables in your diet. You can also have fatty fish, pomegranates, eggs etc. In addition, include high-quality proteins like fish and chicken. These foods boost testosterone levels.
Broccoli contains two flavonoid compounds; quercetin and kaempferol. These flavonoids increase testosterone levels by stimulating the Leydig cells in your testes to produce more testosterone. A report by Harvard also associates these components with better erectile function.
Caffeine generally has a positive impact on testosterone levels. It has been shown that men that consume caffeine on a regular basis, on average, have more testosterone than those that don't. Not only this but the estradiol levels, both free and total, have been reduced.
Fortified milk is a key source of Vitamin D, which is essential for testosterone production.
What you need to know: Scientific studies prove that onion consumption can improve overall testosterone levels. Onions can positively influence the production of Luteinizing Hormone (LH) and Leydig Cells while protecting the body from oxidative stress, which increases testosterone levels.
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.
Perhaps the fruit best known to increase testosterone levels is the pomegranate. For this reason, pomegranates are actually an ancient symbol of fertility and sexual function.
Avocados
A scoop of avocado is a wholesome food source with the richness of boron and magnesium. Suitable for vegetarians, avocado lies among the superfoods that increase testosterone naturally. Boron is well known for increasing levels of sex hormones including testosterone.
Honey. Honey contains boron, a mineral that has been linked to high testosterone. Honey is also packed with nitric oxide, which plays a major role in opening up blood vessels that help create erections. You can boost your body's nitric oxide levels by 50% with 4 teaspoons of honey daily.
Boosted Testosterone Levels
While research on the direct effects of fish oil on testosterone levels is limited, some studies have shown that omega-3 supplementation may have a positive impact on testosterone production and regulation by improving the health of the testicle.
Honey has been found to increase testosterone which boosts sex drive as well as sperm production, count, and motility. It has also been shown to combat oxidative stress which, if untreated, can cause reproductive issues as well as general health problems.
There have been hundreds of studies showing particular foods have detrimental effects on your testosterone. These include soy, nuts, fish, spearmint tea, red reishi mushrooms, flaxseed, refined carbohydrates, and hormones in meat. To properly combat these effects, it's important that you eat these foods in moderation.