Testosterone is a male sex hormone that plays a role in fertility, sexual function, bone health, and muscle mass. Certain medical conditions, lifestyle choices, and other factors can affect the amount of this hormone in the body.
A person's testosterone level naturally decreases with age by 1 to 2 percent per year. Certain medical treatments can raise low testosterone levels, especially in younger men, but a person can also encourage the body to produce more by making some changes to diet and lifestyle.
In this article, we list the best foods for boosting testosterone levels. We also describe which products to avoid.
Foods that naturally increase testosterone levels
oysters
Oysters contain more zinc per serving than any other food. Zinc is important for healthy sperm and reproductive function. Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also suffer from ED or delayed sexual maturation.
Green leafy vegetables
Dark leafy greens are an excellent source of micronutrients, including magnesium, which is an important mineral for maintaining optimal testosterone levels, especially in older men.
Magnesium is believed to increase the bioactivity of testosterone in the body because magnesium reduces oxidative stress. Oxidative stress is an imbalance between antioxidant defenses and free radicals in the body. Oxidative stress and inflammation can reduce testosterone, so consuming nutrients that combat oxidative stress can help maintain healthy testosterone levels.
Egg
Egg yolks are rich in healthy fats, protein, and selenium, a mineral that acts as an antioxidant in the body. Eggs are a great source of protein, cholesterol, vitamin D, and omega-3s, all of which aid in testosterone production. Eggs are a versatile ingredient and not only do they help increase testosterone levels, but the proteins in them also help build muscle.
Fatty fish and fish oil
Fatty fish is very beneficial because it is rich in omega-3 fatty acids. You can also increase your levels of omega-3 fatty acids by taking fish oil or omega-3 supplements. Examples of fish rich in omega-3 fatty acids include:
mackerel
salted fish
Salmon
Sardines
Trout
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