15 foods to increase testosterone

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

From the age of 30, the production of testosterone begins its decline, and around the age of 70 it has a definitive cessation. However, there are people who, even after the age of 60, do not experience a drop in testosterone. low testosterone production is associated with loss oflibido, erectile dysfunction, low mood and problems with concentration and memory.

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Foods to increase testosterone

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

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 vasodilator function, allowing better fluidity in the blood vessels by relaxing them and allowing a greater entry of oxygen and blood, which improves the strength of the erection.

2. Grenade

Another delicious food, although not widely 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, a glass of pomegranate juice a day can increase testosterone levels between 16 and 30%. This has consequences both on the energy level, the positive mood and the increase in libido. Now, due to its properties, it is always better to eat the whole food than to make a juice.

3. cabbage 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 indole-3-carbinol, which reduces levels of the female hormone estrogen, making testosterone more effective.

4. Asparagus

Asparagus is a very nutritious and healthy food, besides being considered a aphrodisiac food. Contribute to the correct production of testosterone gthanks to folic acid, vitamin E and potassium. In addition, they favor 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 nitric oxide (NO) production. It seems that the combination of garlic and vitamin C triples NO levels. Additionally, garlic contains allicin, a compound that reduces stress hormone levels. cortisol and improves the availability of testosterone in the body.

6. Walnuts

Walnuts have a reputation for gaining weight, because they are a hypercaloric food with a high fat content. However, they are very healthy, and the fats they contain are the healthy kind. Walnuts are also rich in vitamin E, which favors the increase in testosterone.

This dried fruit contains the amino acids L-arginine and L-citrulline that increase nitric oxide levels and, therefore, blood pressure. Again, a key food to improve sexual performance.

7. Onion

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

8. Olive oil

Olive oil is key in the Mediterranean diet and, as some studies affirm, it can also be for the increase in testosterone. An investigation in which the participants consumed the liquid gold of Mediterranean gastronomy every day for three weeks showed how the participants improved their testosterone level between 17% and 19%.

9. Eggs

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

10. Coconut oil

Although there is a demonization of saturated fats because of the media, an appropriate consumption of these fatty acids can be good for the heart. This is what many studies suggest, which state that coconut oil, which is high in saturated fat, it is really protective against cardiovascular diseases. 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 cAMP levels, a nucleotide that functions as a second messenger in various biological processes and favorably intervenes in the increase in testosterone production. Although coffee consumption can increase cortisol levels, which is a hormone related to stress and decreases testosterone levels, thanks to cAMP increases testosterone production increases.

12. Raisins

Raisins are anti-inflammatory and contain plenty of antioxidants, including resveratrol, which has been linked to increasing testosterone and lowering estrogen levels. In addition, 100 grams of raisins contain 3 mg of boron, which, as we have seen, is a mineral that favors the increase in testosterone.

13. Avocado

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

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

14. oysters

The 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 improve testosterone production.

15. Mushrooms

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