Testosterone is necessary for your overall health and not just your sexual wellness. It also helps when it comes to physical fitness which is why men tend to find ways to boost it as much as they can. Some resort to administering steroids on their own, which can lead to problems, which is why we have created this comprehensive guide on how to naturally amplify your testosterone production through diet. <\/p>\n\n\n\n
It\u2019s also critical for those who have testosterone deficiency as just making shifts in their diet can significantly impact their treatment. While diet is just one part of the formula, knowing what food to consume will be a great help on your journey to reach optimal testosterone levels. <\/p>\n\n\n\n
Foods that Boost Testosterone\u00a0<\/strong><\/p>\n\n\n\n To ensure that men can sustainably maintain a testosterone-friendly diet, we have selected the best foods for testosterone that are also staples in a variety of dishes while also boasting a good nutrition profile for a balanced diet. Here are our top picks for foods that promote high testosterone: <\/p>\n\n\n\n While incorporating any of these foods into your diet can make a positive difference in your testosterone concertation, it\u2019s important to be flexible in your diet. Remember, a balanced diet is necessary. Here are our other tips so that you can safely enhance your testosterone without sacrificing your overall health: <\/p>\n\n\n\n Takeaway\u00a0<\/strong><\/p>\n\n\n\n A healthy diet is one of the cornerstones of preventative healthcare which is why making tweaks in what you eat can improve your testosterone levels and the other key areas of your health. Still, it is important to remember that diet alone will not solve your testosterone deficiency which means that you need to incorporate other lifestyle best practices like getting enough rest and exercising. By consuming any of these foods (in moderation), you are already one step ahead in your recovery from testosterone deficiency.<\/p>\n\n\n\n Want more meal plans that are tailored to your testosterone deficiency and underlying conditions? Men\u2019s Health Clinic (MHC) has dietitians that can help you take your diet to the next level. What\u2019s more, since we use a multidisciplinary approach, we also have other experts like psychologists and doctors that are ready to help you say goodbye to hypogonadism. Just book an appointment<\/a> with us to check all your treatment options. <\/p>\n","protected":false},"excerpt":{"rendered":" It\u2019s also critical for those who have testosterone deficiency as just making shifts in their diet can significantly impact their treatment. While diet is just one part of the formula, knowing what food to consume will be a great help on your journey to reach optimal testosterone levels.<\/p>\n","protected":false},"author":5,"featured_media":2492,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32,26],"tags":[],"class_list":["post-911","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-erectile-dysfunction","category-sexual-dysfunction"],"acf":[],"_links":{"self":[{"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/posts\/911","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/comments?post=911"}],"version-history":[{"count":1,"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/posts\/911\/revisions"}],"predecessor-version":[{"id":2491,"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/posts\/911\/revisions\/2491"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/media\/2492"}],"wp:attachment":[{"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/media?parent=911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/categories?post=911"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/menshealthclinic.com\/fr-ca\/wp-json\/wp\/v2\/tags?post=911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
Red onions are rich in vitamin C and vitamin B6 which help with testosterone production.\u00a0Vitamin C<\/a>\u00a0is linked to an increase in testosterone levels while an older study in\u00a0vitamin B6<\/a>\u00a0assists in testosterone synthesis. Since red onions are filled with antioxidants, it protects testosterone producing Leydig cells from\u00a0oxidative stress<\/a>\u00a0or damage caused by free radicals.
Red onions also contain\u00a0quercetin<\/a>, a flavonoid that also helps with testosterone synthesis and even lowers blood sugar helping diabetic patients who suffer from hypogonadism and erectile dysfunction (ED). Onions also increase the secretion of the\u00a0luteinizing hormone (LH)<\/a>\u00a0which signals the Leydig cells to produce testosterone.<\/li>\n\n\n\n
Just like onions,\u00a0garlic<\/a>\u00a0also has considerable amounts of vitamin B6. A\u00a02015 study on garlic<\/a>\u00a0also showed its restorative qualities on testicles where the Leydig cells that produce testosterone are located. Garlic is also loaded with\u00a0bioactive compounds<\/a>\u00a0that help protect the hypothalamus and pituitary gland that regulate testosterone while also having antioxidant, anti-diabetic, and anti-obesity properties.
Since garlic contains the compound\u00a0allicin<\/a>\u00a0and increases\u00a0nitric oxide<\/a>, it also promotes good circulation for better erection by relaxing the penile blood vessels. Garlic has also been shown to help in\u00a0sperm production<\/a>\u00a0which means that it also boosts fertility for males. A lot of dishes saut\u00e9 to enhance the flavor which means that there are lots of options for men when incorporating onion and garlic in their diet.\u00a0<\/li>\n\n\n\n
One cannot saut\u00e9 without the most critical component which is oil, and you can consume it as is as a salad dressing. But did you know you can boost your testosterone levels just by using olive oil? A study on Moroccan males found a 17.4% increase in LH and\u00a042.6% increase in testosterone concentration<\/a>\u00a0among men after using extra virgin olive oil in an intervention.
Olive oil is also abundant in monosaturated fats, a \u201cgood\u201d fat, and contains\u00a0saturated fats<\/a>\u00a0which are linked to higher androgen levels. Note that the perspective on saturated fats being harmful has shifted over the years according to\u00a0Harvard<\/a>\u00a0but it\u2019s still best to prioritize the \u201cgood\u201d fats for your overall health.\u00a0<\/li>\n\n\n\n
Apart from being an additional source of healthy fats, oysters have a high nutritional density particularly with zinc and the B vitamins. A recent study has reconfirmed that\u00a0zinc increases testosterone concentration<\/a>\u00a0in the body. The B vitamins also\u00a0enhance testosterone supply<\/a>\u00a0and help form blood which is needed to have an erection.
Oyster also contains lots of selenium, a trace mineral associated with\u00a0thyroid metabolism<\/a>\u00a0and\u00a0fertility<\/a>. Not only does selenium promote overall semen health and prevent erectile dysfunction, it also\u00a0frees testosterone<\/a>\u00a0by separating it from sex-hormone binding globulins (SHBG) in males. While oyster is fantastic for zinc, be wary of consuming too much if you don\u2019t want to throttle your copper or iron levels.\u00a0<\/li>\n\n\n\n
Yet another versatile ingredient, eggs are one of the cheapest sources of protein for men who love working out which\u00a0boosts your testosterone<\/a>. But did you know that egg directly impacts your testosterone? Eggs are an excellent source of vitamin D, B vitamins, selenium, and zinc, all of which have studies that show a positive correlation to testosterone.
While eating either\u00a0egg whites and whole eggs both increase testosterone<\/a>, whole eggs provide greater benefit presumably because vitamin D is contained in the yolk. Eggs are also no longer perceived as alarming for health based on Harvard because it is\u00a0low in saturated fat<\/a>\u00a0which is what the liver needs to produce cholesterol. But if you\u2019re wary of cholesterol, you can opt to only eat egg white.\u00a0<\/li>\n\n\n\n
Did you know that it\u2019s safe to eat canned sardines despite being processed food? This is because there are\u00a0no preservatives<\/a>\u00a0to your sardines. Instead, it is sterilized by heat. Sardines are also\u00a0lower in mercury<\/a>\u00a0compared to other fishes. The only catch is that it\u2019s high in\u00a0purines<\/a>\u00a0which is bad for those with gout and kidney diseases, but you can lower that by skinning and boiling it.
This easy to access and affordable fish is also nutrient-dense with\u00a0vitamin B12<\/a>\u00a0and vitamin D which are directly proportional to testosterone levels. Vitamin D is important for\u00a0erectile health<\/a>\u00a0and is critical for those with ED. Sardines also contain\u00a0omega-3<\/a>\u00a0which helps keep the heart healthy ensuring sufficient blood flow during arousal.
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Remember how Popeye, the cartoon character, used to eat spinach before fighting the bad guys? Well, he was right because spinach does help you become stronger as it contains\u00a0ecdysterone<\/a>\u00a0and\u00a0nitrates<\/a>. This means that just like eggs, spinach would be good for men who are trying to build muscle or doing resistance training which provides the highest testosterone boost out of all forms of exercise.
Spinach also contains lots of vitamin C. It also has iron which is critical for blood production and your energy levels. It\u2019s also a useful source of\u00a0magnesium<\/a>\u00a0which is positively correlated with testosterone. If you don\u2019t have access to spinach, you can simply swap it with another dark leafy green vegetable. Just make sure to check the nutrition profile for a better fit to your dietary needs.\u00a0<\/li>\n\n\n\n
When people think of\u00a0avocado<\/a>, they usually associate it with weight loss because of its high fat (the good ones too!) and low-carb composition. This means that this is especially good for males who are experiencing hypogonadism or ED in conjunction with\u00a0obesity<\/a>\u00a0and\u00a0diabetes<\/a>. Not only that, men who suffer from testosterone deficiency are advised\u00a0to avoid low-fat diets<\/a>.
Avocados are also a reliable source of vitamins B and vitamin K which have been shown to be\u00a0beneficial in testosterone<\/a>. It also contains the mineral\u00a0boron<\/a>\u00a0which has been showed to increase testosterone in both men and women after supplementation. Boron also helps protect against vitamin D deficiency and aids in the absorption of magnesium which are also important for testosterone production.\u00a0<\/li>\n\n\n\n
While pomegranates are known as a symbol of fertility, it\u2019s also an\u00a0aphrodisiac<\/a>\u00a0for men because it increases testosterone levels. Pomegranates also come with vitamin C, vitamin K, and magnesium. Pomegranate is especially good for your circulation because not only does it\u00a0promote good blood flow<\/a>, it also\u00a0protects against atherosclerosis<\/a>.
Pomegranates are also abundant in antioxidants which means it protects from oxidative stress. This means it helps protect testosterone-producing cells from\u00a0oxidative stress<\/a>\u00a0so that their function does not get impaired. Additionally, an older study also showed a direct\u00a0increase in the salivary testosterone<\/a>\u00a0of its participants and an improvement in their mental well-being.\u00a0<\/li>\n\n\n\n
Have you ever been told to eat chocolate when you feel down? This isn\u2019t just because chocolates are delicious. It\u2019s also because chocolates help manage your stress by\u00a0lowering your cortisol levels<\/a>.\u00a0Cortisol and testosterone are inversely related<\/a>\u00a0which means that the lower cortisol there is in your bloodstream, the higher the testosterone levels. Note that dark chocolate is specifically recommended because of its low sugar content.
Cocoa, which is the main ingredient for creating chocolates, contains a good amount of\u00a0magnesium<\/a>\u00a0and\u00a0antioxidants<\/a>. Just like red onions, it also has\u00a0quercetin<\/a>\u00a0and another flavonoid called\u00a0apigenin<\/a>. Apigenin has been shown to increase testosterone levels and help\u00a0delay the decline of testosterone due to age<\/a>. But don\u2019t binge on dark chocolate just yet if you have diabetes, check with your doctor if you are allowed.\u00a0<\/li>\n\n\n\n
Some think that ashwagandha became famous worldwide due to ayurveda, a traditional medical practice in India. While this may be true, this Asian herb is on par with superfoods because of the\u00a0host of benefits<\/a>\u00a0that it provides. Ashwagandha also seems to be more beneficial for men because of how it improves both\u00a0athletic<\/a>\u00a0and\u00a0bedroom performance<\/a>.
There are also multiple recent studies conducted directly on humans that show how Ashwagandha increases testosterone in men. For instance, this\u00a02019 study<\/a>\u00a0showed an increase of 14.7% in testosterone and 18% in dehydroepiandrosterone sulfate (DHEA-S), an androgen that\u2019s even more potent than testosterone, among older men.\u00a0<\/li>\n\n\n\n
Another famous herb with strong associations to sexual health originating from Asia is tongkat ali. In fact, Tongkat Ali means \u201cAli\u2019s Walking Stick\u201d which alludes to how it can help men get hard. Studies also support how tongkat ali can help with ED specifically as indicated by a\u00a02015 meta-analysis<\/a>.
Tongkat ali also contains\u00a0eurycomanone<\/a>, a chemical compound that is the namesake of tongkat ali\u2019s scientific name Eurycoma longifolia. Eurycomanone protects against testosterone deficiency by\u00a0preventing testosterone from being converted into estrogen<\/a>. Tongkat ali also helps fight against infertility by\u00a0improving sperm quantity and motility<\/a>.\u00a0<\/li>\n<\/ul>\n\n\n\nExtra Tips for Your Diet <\/h3>\n\n\n\n
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Breakfast –\u00a0Baked Avocado Egg or Avocado Egg Salad and Ashwagandha Tea
Lunch –\u00a0Pan-seared Salmon and Spinach (can saut\u00e9 with onion and garlic) and Pomegranate Juice
Dinner –\u00a0Oyster Stew with either Dark Chocolate as a dessert or a Glass of Chocolate Milk<\/li>\n<\/ul>\n\n\n\n