Testosterone is a hormone that is associated with masculinity and optimal sexual performance, mainly because it predominates in men, although women also have less of it. It is a natural steroid, an androgenic hormone and is produced in the testicles and the ovaries.

From the age of 30, the production of testosterone begins to decline, and around the age of 70 it ceases definitively. However, there are people who even after the age of 60 do not have a drop in testosterone. Low testosterone production is associated with loss of libido , erectile dysfunction, low mood and problems with concentration and memory.

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Testosterone-boosting foods

Some foods help to increase testosterone , which together with a healthy lifestyle, can improve our general well-being. Below you can find a list of these testosterone-enhancing foods.

1. Honey

Honey is a delicious food that has many healthy properties. One of its main characteristics is that it contains boron , a mineral that is linked to high levels of testosterone and nitric oxide.

This last component is a neurotransmitter that has a vasodilatory function , allowing a better fluidity in the blood vessels by relaxing them and allowing a greater entry of oxygen and blood, which allows for improved erection strength.

2. Grenada

Another delicious food, although not much consumed, is the pomegranate. This fruit has been used for centuries for its health benefits, as it has a large amount of antioxidants, vitamins and minerals .

According to recent research, one glass of pomegranate juice a day can increase testosterone levels by 16-30%. This has consequences on both energy level, positive mood and increased libido. However, due to its properties, it is always better to eat the whole food than to make a juice.

3. Cabbage

Cabbage is a very popular vegetable and has several healthy properties, as you can see in this article: “12 benefits of cabbage for your health”.

Studies show that cabbage helps prevent cancer and contains indol-3-carbinol, which reduces levels of the female hormone estrogen , making testosterone more effective.

4. Asparagus

Asparagus is a very nutritious and healthy food and is considered an aphrodisiac. They contribute to the correct production of testosterone g , folic acid, vitamin E and potassium . In addition, they favour the release of histamine, which participates in the ability to reach orgasm in both men and women.

5. Garlic

Garlic acts as a natural viagra . According to research from the Albany College of Pharmacy (United States), subjects in this study who ate garlic improved their blood pressure and their production of nitric oxide (NO). It appears that the combination of garlic and vitamin C triples NO levels. In addition, garlic contains allicin, a compound that reduces levels of the stress hormone cortisol and improves the availability of testosterone in the body.

6. Nuts

Nuts are known to be fattening because they are a high-calorie food with a high fat content. However, they are very healthy, and the fats they contain are of the healthy type . Walnuts are also rich in vitamin E, which helps to increase testosterone.

This nut contains the amino acids L-arginine and L-citrulline which increase nitric oxide levels and therefore blood pressure. Again, a key food for improving sexual performance.

7. Onion

Another food that helps increase testosterone is onion. According to some studies, if consumed frequently it can increase its production by up to 300%. Onions also improve sexual performance because contains keratin , which increases the body’s production of nitric oxide.

8. Olive oil

Olive oil is key in the Mediterranean diet and, as some studies claim, it may also be key for the increase of testosterone. Research in which participants consumed the liquid gold of Mediterranean cuisine every day for three weeks showed how participants improved their testosterone level by between 17% and 19%.

9. Eggs

Eggs are a complete source of amino acids and proteins . Although they may have a bad reputation because their excessive consumption can promote the increase of bad cholesterol, the truth is that it is a very healthy food. In addition, eggs increase testosterone production thanks to proteins, omega fats and vitamin D.

10. Coconut oil

Although there is a demonization of saturated fats because of the media, proper consumption of these fatty acids can be good for the heart. This is suggested by many studies, which claim that coconut oil, which is high in saturated fat, is actually protective against cardiovascular disease . It also helps balance cholesterol (more HDL, less LDL) and lipids in the blood. Saturated fats are also beneficial for an increase in testosterone.

11. Coffee

Caffeine stimulates the nervous system and increases the levels of cAMP , a nucleotide that functions as a second messenger in various biological processes and which intervenes favourably in the increase in the production of testosterone. Although coffee consumption can increase levels of cortisol, which is a stress-related hormone that decreases testosterone levels, cAMP increases testosterone production.

12. Raisins

Raisins are anti-inflammatory and contain large amounts of antioxidants, such as resveratrol, which has been linked to increased testosterone and decreased estrogen levels. In addition, 100 grams of raisins contain 3 mg of boron, which as we have seen is a mineral that promotes increased testosterone.

13. Avocado

Avocado is a very nutritious food but very different from other fruits , because 77% of its caloric content comes from its fat. Avocado’s fats are healthy and correlate with increased testosterone production.

Avocados also contain a large amount of vitamin E, which is one of the most important fat-soluble vitamins for the production of testosterone.

14. Oysters

Oysters are considered the aphrodisiac food par excellence . They have a high zinc content that increases testosterone and sperm production. Zinc also provides multiple health benefits and is necessary for a good immune system and is also known to inhibit aromatase. This last enzyme helps to improve the production of testosterone.

15. Mushrooms

Mushrooms are not only ideal as pizza toppings, they are also very healthy foods. They are packed with polysaccharides , and as shown in many studies, they have been found to exert anti-estrogenic effects, as they seem to naturally block the enzyme aromatase that converts testosterone into estrogen, just like oysters.