25 Foods That Boost Testosterone Levels Naturally (2021)

by Positive Hustle

Today we’ve set aside some time to talk about the most important foods you need to eat in order to boost testosterone levels naturally.

What is testosterone?

Testosterone is a steroid hormone produced in humans and other vertebrates. If you’re a guy, the levels of testosterone are 7-8 times greater than in women.

Testosterone plays such an important role in the healthy function of males’ reproductive organs. As well as developing key male characteristics such as improved muscle mass and body hair.

Even though testosterone is crucial for men, and not produced as much in women, it still plays an important role in women. Testosterone helps females to live a healthy and energetic life.


Why are your testosterone levels important?

As you can tell from reading the above, testosterone is important. Not just for men, but also for women believe it or not.

Testosterone is important for the following reasons:

  • The development of male sexual organs
  • Increased energy levels
  • Muscle growth
  • Weight loss
  • Male characteristics developed during puberty
  • Strengthened bones
  • Contribute to heart health

If you’re suffering from low testosterone levels, which is likely something your doctor will point out to you, there are things you can do to naturally boost your testosterone.

In this article, we’re highlighting the best testosterone boosting foods…


25 Foods that Boost Testosterone Levels

The foods you eat affect your testosterone levels heavily. If you’re looking to reap all the benefits associated with increased testosterone, then your diet will be the most important factor.

Here’s the top 25 foods you need to eat to be able to boost testosterone levels naturally:


1. Strawberries

Strawberries, along with raspberries, are one of the best fruits for increasing your testosterone levels.

Strawberries contain a high level of zinc, which governs testosterone. Increases in the amount of zinc intake directly improve testosterone levels, therefore strawberries are perfect for getting more of this key nutrient into your diet.

Other benefits of strawberries:

  • Stronger immune system
  • Reduces the risk of arthritis
  • Helps fight cancer
  • Prevents heart diseases


2. Sweet Potatoes

The difference between sweet potatoes and regular potatoes, is that sweet potatoes contain an incredibly higher amount of vitamin A.

In fact, here’s the vitamin A content for each:

  • Regular Potatoes: 2 IU
  • Sweet Potatoes: 14,187 IU

An increased intake of vitamin A can lead to improved testosterone levels, although the studies are not fully conclusive of the fact. Therefore switching out regular potatoes in your meals for sweet potatoes, could be very beneficial.

Other benefits of sweet potatoes:

  • Rich in vitamin B6
  • Good source of Iron
  • Boosts immune system


3. Egg Yolks

Eating egg yolks can increase your testosterone levels, since eggs are very nutrient dense, and these nutrients can have a positive effect on your testosterone.

Many people believe that the yolk of an egg is unhealthy due to high cholesterol content, but this really isn’t the case.

Egg yolks contain the good cholesterol your body needs, and doesn’t necessarily raise the levels of bad cholesterol in your blood. It’s also the part of the egg that contains the majority of the nutrients.

Don’t leave out the yolk!

Other benefits of egg yolks:

  • Promote healthy heart function
  • Nutrient dense
  • Prevents cardiovascular disease


4. Broccoli

Broccoli helps to lower levels of estrogen in your body through its indole-3-carbinol content. This in turn, also helps to increase testosterone levels in men.

This fact is the same for many other cruciferous vegetables, as you’ll find out later on in the article.

Other benefits of broccoli:

  • Reduces cholesterol
  • Helps prevent cancer
  • Strengthens bones
  • Rich in antioxidants


5. Avocados

Avocados are a well known super-food and contain a lot of powerful nutrients with a tonne of potential health benefits.

Studies have shown that monounsaturated fats can be potential T-level boosters, and since avocados are rich in monounsaturated fats, it makes them perfect for increasing testosterone.

Other benefits of avocados:

  • Rich in fiber
  • Rich in potassium
  • Lowers cholesterol
  • Nutrient dense


6. Raw Cacao

You’re probably pretty excited about this one!

Cacao, or raw chocolate, is another of the top foods that boost testosterone levels. Cacao has one of the richest amounts of magnesium out of all the world’s wonderful foods.

After reading this article, the one thing you’ll realize is that both magnesium and zinc have positive effects on your T-levels.

Start eating some raw chocolate!

Other benefits of raw cacao:

  • Reduces the risk of cardiovascular disease
  • Prevents premature aging
  • Lowers your blood pressure
  • Natural stimulant


7. Pumpkin Seeds

Pumpkin seeds are probably overlooked within most households. However, it’s important to mention that pumpkin seeds are very rich in both magnesium and zinc.

I briefly stated in the last point, just how important these two minerals are for boosting testosterone. Which means it makes sense to start eating more of these seeds.

Other benefits of pumpkin seeds:

  • Boosts immune system
  • Prostate health
  • Heart and liver health
  • Rich in omega 3


8. Brazil Nuts

It’s no secret that nuts are extremely good for you. They’re packed with healthy fats, can increase life expectancy, boost your metabolism and of course, increase testosterone levels.

Brazil nuts contain high amounts of selenium, and also contain natural cholesterol. Both of these factor into improved T-levels. Brazil nuts are another excellent food to start eating, for a serious amount of health benefits.

Other benefits of brazil nuts:

  • Promotes healthy skin
  • Can increase life expectancy
  • Boosts metabolism
  • Rich in healthy fats


9. Yogurt

A study published in 2014 showed that when mice were fed yogurt, they began to develop larger testicles, and had an increased rate of testosterone production.

The T-level benefits from yogurt are likely due to the healthy probiotic bacteria it contains. As this article mentioned well, the yogurt commercials featuring just women can be misleading. Yogurt also has many benefits for men.

Other benefits of yogurt:

  • Healthy source of protein
  • Improved digestion


10. Coconut

Coconut has a wide range of benefits. Just check out this list.

It used to be thought that the fats in coconut weren’t that healthy, since coconut fat is over 90% saturated fats. Which as you may know, have been debated over the years.

Today however, the research is there to show how beneficial saturated fats can be for reducing the risk of various health diseases. They’re also the best type of fat for increasing testosterone levels.

So it makes sense to start eating coconut if you’re looking for some sweet testosterone gains.

Other benefits of coconut:

  • Boosts Metabolism
  • Contains healthy fats
  • Improves blood cholesterol levels
  • Protects skin


11. Minced Meat

Minced meat is seriously practical for testosterone production. There’s a lot of excellent testosterone boosting fats within minced meat, and it’s also rich in protein.

Tonnes of recipes you can follow make easy use of minced meat. And even if you don’t have a recipe, it’s not hard to come up with something on your own.

Try and buy organic minced meat, so to make sure it hasn’t been injected with unnatural hormones.

Other benefits of minced meat:

  • Rich in iron
  • Rich in vitamins
  • Promotes heart health


12. Oysters

Oysters have always been regarded as an incredible aphrodisiac, due to their amino acid content that triggers sex hormone production.

Oysters are another food rich in zinc, just like strawberries, pumpkin seeds and so on. Therefore, adding oysters to your diet is another great way to boost your testosterone.

Other benefits of oysters:

  • Rich in protein
  • Good for weight loss
  • Great for blood circulation


13. Wheat Bran

Not many people know this, but wheat bran can actually be a great food for increasing testosterone. Wheat bran contains a high quantity of magnesium.

Studies have shown that people who have a higher magnesium intake also have a higher testosterone production. If you eat magnesium rich foods such as wheat bran, you have a great chance of improving your T-levels.

Other benefits of wheat bran:

  • Rich in fiber
  • Protects against heart disease
  • Prevents gallstones


14. Parsley

The reason why parsley is a great food to help boost testosterone levels naturally, is because parsley contains apigenin.

Apigenin helps to stimulate testosterone production in the testicles.

Other benefits of parsley:

  • Supporting kidney function
  • Rich in vitamins
  • Helps control blood pressure


15. Coffee

The debate between coffee and testosterone has been continuously back and forth over the years. However, it seems that a coffee now and again can be beneficial for testosterone levels.

A lot of people don’t drink caffeine for many reasons, and excellent ones at that. We determined in a recent article that a coffee every once in a while can be beneficial. But if you start drinking it too much, that’s when the benefits are completely wiped out.

Other benefits of coffee:

  • Improves your energy
  • Helps burn fat
  • Lowers the risk of type 2 diabetes
  • Protects the liver


16. Raisins

Raisins can be very beneficial for improving testosterone levels, for two reasons. The first is that they contain boron, a mineral linked to increased T-levels.

The second is that they also contain a type of anti-oxidant called Resveratol, which has also been linked to increased testosterone production, and even helps to lower estrogen levels in men.

Other benefits of raisins:

  • Improves digestion
  • Can treat infections
  • Good for improved dental health
  • Strengthens bones


17. Macadamia Nuts

Macadamia nuts are packed with healthy fats, just like most nut varieties that exist. Macadamias also contain a healthy amount of monounsaturated and saturated fats, which give them a huge edge over the competition for testosterone production.

Try eating a handful as a snack a couple of times a day!

Other benefits of macadamia nuts:

  • Reduces cholesterol
  • Packed with anti-oxidants
  • Boosts your metabolism
  • Strengthens bones


18. Pomegranates

Still struggling to improve your testosterone levels, try drinking pomegranate juice! Pomegranates have been regarded as a super-food for a while now, and they have every reason to be.

Studies have shown pomegranate juice to increase testosterone levels by 24%! Not only that, but it’s also been shown to increase sperm quality and sex drive in men.

Other benefits of pomegranates:

  • Nutrient dense
  • Anti-inflammatory
  • Fights arthritis
  • Lowers blood pressure


19. Shrimp

Shrimp, like other types of seafood, can be great for boosting testosterone levels. Shrimp contains high amounts of vitamin D, and a study the Harvard School of Public Health found that an increase in vitamin D caused an increase in testosterone levels.

Therefore shrimp, and any other similar foods that contain high amounts of vitamin D, are great to help boost testosterone levels naturally.

Other benefits of shrimp:

  • Rich in lean protein
  • Supports blood health
  • Rich in minerals


20. Cabbage

Mmm… cabbage. No, seriously. A study at the Rockefeller University Hospital showed that cabbage improved testosterone levels due to the fact it contained indole-3-carbinol, or IC3.

IC3 is basically a chemical that helps increase testosterone and reduce estrogen, a female hormone, in men.

Other benefits of cabbage:

  • Prevents Alzheimer’s
  • Rich in vitamin C
  • Treats headaches


21. Cauliflower

Cauliflower, like cabbage, also contains IC3, which helps lower estrogen and boost testosterone.

And let’s be honest, cauliflower tastes a lot better!

Other benefits of cauliflower:

  • Rich in vitamins & minerals
  • Helps healthy heart function
  • Improves digestion
  • Fights cancer


22. Blue Cheese

Certain types of cheese can be great for boosting testosterone levels. And, blue cheese is one of those types!

Blue cheese contains a lot of saturated fat, which is great for testosterone production. On top of this, the cheese includes probiotics and bacteria that’s healthy for your gut.

The reason why this bacteria is important for testosterone production, is because your gut communicates with your hypothalamus.

Your hypothalamus is responsible for testosterone production.

Other benefits of blue cheese:

  • Good for weight loss
  • Promotes healthy heart function
  • Anti-inflammatory properties


23. Ginger

Ginger is a proven spice for raising testosterone levels naturally. A study conducted in Iraq resulted in ginger having a 17% increase in men’s testosterone levels.

It can be a very simple thing to add to your diet, and comes with great gains, not just in the testosterone department.

Other benefits of ginger:

  • Medicinal properties
  • Reduces post-workout muscle soreness
  • Lowers blood sugar levels
  • Lowers cholesterol


24. Extra Virgin Olive Oil

Flex published an article a while ago explaining what happened within a study involving men between ages 23 – 40 consumed extra virgin olive oil.

The results were that consuming EVO proved to have a 17.4% increase in men’s testosterone levels. They’re claiming it to be the new king of testosterone-producing foods’.

Other benefits of extra virgin olive oil:

  • Slows aging skin
  • Pain relief
  • Boosts your immune system


25. Onions

Studies have been performed on male rats, where when given onion juice, their testosterone levels increased by 300%!

Since then, many people have found that this definitely applies to humans as well as rats. I even found this awesome article, that talks about eating a raw onion every day. The trick is apparently to slice the onion really thin, and add lemon and tuna.

Sounds good to me!

Other benefits of Onions:

  • Regulate blood sugar
  • Helps prevent cancer
  • Reduces inflammation



Let’s quickly recap on the 25 foods to add to your shopping list, in order to boost testosterone levels naturally:

  1. Strawberries
  2. Sweet Potatoes
  3. Egg Yolks
  4. Broccoli
  5. Avocados
  6. Raw Cacao
  7. Pumpkin Seeds
  8. Brazil Nuts
  9. Yogurt
  10. Coconut
  11. Minced Meat
  12. Oysters
  13. Wheat Bran
  14. Parsley
  15. Coffee
  16. Raisins
  17. Macadamia Nuts
  18. Pomegranates
  19. Shrimp
  20. Cauliflower
  21. Cabbage
  22. Blue Cheese
  23. Ginger
  24. Extra Virgin Olive Oil
  25. Onions

In Conclusion

Since testosterone levels naturally start to decline once you reach the age of 30, it’s important to take measure to help keep your levels up.

This is especially important for men, who can lose muscle mass, energy and sex drive if testosterone production starts to dip.

There’s a tonne of great foods on this list. Not just for helping boost testosterone levels naturally, but also for being able to stay healthy. I’ve listed a few of the other benefits below each food, but these are just the basic benefits of what can happen when you eat these foods.

Diet plays a huge part in testosterone production, but don’t forget about some of the other things you can do to improve your testosterone production.

Do you know any other foods that boost testosterone levels naturally? Leave a comment below.

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