Bread, pastries, and desserts
A study in the journal Nutrients linked a diet high in bread, pastries, and other desserts to low total testosterone levels in Taiwanese men. Additional factors included high dairy consumption, eating out regularly, and not eating enough dark green vegetables.
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.
Certain foods, including oysters, leafy greens, fatty fish, and olive oil, may encourage the body to produce more testosterone. Foods that contain zinc, vitamin D, and magnesium may be key. A person can ensure that they are receiving the right nutrients by following a balanced diet.
Bananas contain an enzyme called bromelain which is known to help boost testosterone levels. Bananas are also excellent for maintaining energy levels and reducing antioxidants so make the perfect on the go snack!
Eggs, especially their nutrient-rich yolks, contain the cholesterol, protein and vitamin D you need to produce testosterone. There's no limit on how many eggs you can eat per day, 7 but in most people 1-2 per day is a good benchmark.
Fruit. According to some studies, pomegranates, as well as reducing stress and improving heart health, can increase testosterone levels. Bananas can boost testosterone as well as improve energy levels. Other beneficial fruits include watermelon and grapes.
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.
Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Egg yolks contain a great source of vitamin D and can help boost testosterone levels.
Avocados are a great source of healthy fats, which can help to increase testosterone levels. Nuts are also a good source of healthy fats and have been shown to improve sperm quality.
However, did you know that staying hydrated also plays a significant role in increasing testosterone levels?
Cruciferous vegetables—like broccoli, cauliflower, brussel sprouts, kale, turnips, and cabbage—are unique on our list, because they help with testosterone levels by lowering estrogen levels.
Our results revealed serum EGF contents of COC-2 and PEP-2 were higher than that of CG. These findings demonstrated high doses of Coca-Cola and Pepsi-Cola could enhance EGF activity and testosterone secretion. These are in agreement with our previous study in rabbits (12).
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.
Nuts, meat, and eggs. Nuts are high in testosterone-elevating omega-3 fatty acids. And since testosterone is synthesized from cholesterol, eggs—yolks and all—are a great breakfast option.
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. That mineral? Magnesium.
Taking fish oil supplements also raised the levels of free testosterone to luteinizing hormone ratio and lowered the levels of other hormones such as FSH and LH. These changes in the levels of the hormones also raised the fertility in the men.
A blood sample for a testosterone test should be taken in the morning between 7 and 10. During these hours, your testosterone levels are typically the highest. A health care professional will take a blood sample from a vein in your arm, using a small needle.