You may be thinking that only bodybuilders and fitness freaks should worry about depleting levels of testosterone, but that is not the case actually. It would not be wrong to suggest that this hormone is the foundation of your existence because it affects your heart, muscle, heart, bone strength, penis size, and memory. Therefore, it is important to do whatever you can to raise your T-levels, and you can always start with foods. Let's find out more about it.  

Foods That Boost Testosterone

It is true that you should try ways to boost your testosterone levels, but you should bear in mind that it is not a good idea to fall prey to false marketing claims associated with 'testosterone boosting drugs'. Instead, you should get plenty of sleep and pay attention to your diet.

1. Spinach

Spinach provides you with loads of magnesium, which is important for muscle development as well as reproductive function in men. Some evidence suggests that increasing your intake of magnesium may help raise your T-levels to some extent, and that is exactly what you can do by including spinach in your diet. A cup of cooked spinach provides you with 160mg of magnesium.

2. Oysters

Another important mineral responsible for boosting testosterone levels is zinc, and you can find loads of it in oysters. By increasing your intake of zinc, you will be able to improve physical performance and muscle growth. By consuming half a dozen oysters, you will be able to get 33mg of zinc, which is three times the recommended daily intake of zinc for adult men.

3. Garlic

A side of garlic knots can greatly help increase your sex drive, and that is mainly because garlic can trigger the release of luteinizing hormone that boosts the production of testosterone. Some scientific studies have shown that supplementing with garlic can increase T-levels – you can get better results by adding garlic and onions in your diet. Be sure to opt for fresh garlic and onion to take advantage of all the phytochemicals they have.

4. Tuna

Packed with vitamin D, tuna is on the list of foods that boost testosterone. It provides you with a good amount of protein as well as omega-3 fatty acids that protect your heart. By including tuna in your diet, you will also be able to increase your intake of vitamin D. You can also get a good dose of vitamin D from sardines and salmon.

5. Low Fat Milk

Milk improves the health of your bones, and it is equally beneficial for your testosterone levels because it provides you with vitamin D. Always ensure that you have selected milk fortified with vitamin D and stick to skim or low-fat versions only.

6. Egg Yolks

Egg yolks are beneficial because they help increase your intake of vitamin D, which in turn helps raise your T-levels. It is important to note that egg whites only provide you with protein and almost all the nutrients are in egg yolk. There is always a concern regarding the cholesterol found in egg yolks, so it is a good idea to eat in moderation to avoid any complications.

7. Pumpkin Seeds

Pumpkin seeds are on the list of foods that boost testosterone mainly because of their zinc content. This mineral helps maintain optimal testosterone levels. Zinc is essential for the health of your sex organs and supports metabolism for improved conversion of hormones. Moreover, pumpkin seeds provide you with an amino acid called tryptophan that increases your production of serotonin. Pumpkin seeds are also good for your overall health because they provide you with iron, protein, and omega-3 fatty acids.

8. Maca

Maca is a great food choice not only to normalize but also to boost your hormones. It can help improve the libido and trigger the release of feel-good hormones. Stress can lower your testosterone levels, but maca can lower stress levels and boost T-levels. Be sure to include maca in your diet, especially if you lift weights because this will improve production of growth hormones.

9. Beef

Red meat can really help boost testosterone levels, but you need to eat in moderation because it also contains bad fats. Overconsumption is also linked to colon cancer. Nevertheless, beef liver and beef cuts are good sources of vitamin D, which can help increase T-levels. You also get a good amount of zinc from beef, which will again help improve testosterone levels.

10. Strawberries

If you are looking for foods that boost testosterone levels, try strawberries. Together with raspberries, strawberries can work wonders to raise your T-levels naturally. Strawberries are especially beneficial because they provide you with a good amount of zinc. Moreover, they also help reduce the risk of arthritis and improve immune system. Regular consumption of strawberries may also help fight cancer and prevent heart disease.

11. Raw Cacao

Yes, you can include some raw cacao in your diet to raise testosterone levels. Raw chocolate or cacao provides you with loads of magnesium. Increasing your intake of magnesium is going to help raise testosterone levels. Just eat in moderation to avoid any problem.

12. Broccoli

Broccoli and other cruciferous vegetables are rich in an anti-cancer compound called indoles, which helps eliminate excess estrogen from your system and make testosterone available to your system. As men age, their testosterone levels deplete but estrogen levels rise gradually. Supplementing with indole-3-carbinol from broccoli and cruciferous veggies may help reduce levels of estrogen in men.