In the past decade, the concept of boosting testosterone has caught on with many men. The natural male hormone plays a significant role in good health and overall vitality of males. It’s not surprising that any methods available to boost it will catch on with fitness enthusiasts. The idea of stimulating this vital hormone has piqued the interest of many who wonder if they can accomplish their goal merely through diet.

The right food and herbs can boost nutrients that increase the production of testosterone. With the right balance of nutrition, men can look and feel younger and improve their sexual health. Ten foods play a substantial role in releasing the right types of nutrients to boost this male hormone.

The best nutrients to help a male produce more testosterone are Vitamins A, C, E, and K, as well as Magnesium and Zinc. Foods that are naturally high in these nutrients are the ones to look for first and foremost. The strategies for nutrition involve eating foods that boost testosterone directly, ones that reduce the production of estrogen, or a combination of both. 

1. Kale
Kale is a superior food nutritionally and belongs in everyone’s diet, including men who are seeking to raise their testosterone levels naturally. Kale delivers about 2% of the day’s requirement of magnesium and has high loads of Vitamin A, Vitamin C, and Vitamin K. Kale also contains Indole-3-carbinol, which is known to reduce estrogen and raise testosterone. Add in the fact that Kale is incredible for weight loss and helps fight cancer and you can understand why more people eat Kale every day.

2. Spinach
This edible flowering plant packs a wallop when it comes to nutrients, especially when it comes to magnesium. Magnesium is one essential nutrient that plays a crucial role in normal sexual health for men. Spinach packs, even more, wallop than Kale does with 160 milligrams per one cup serving. 

3. Pumpkin seeds
Pumpkin seeds have earned a solid reputation from muscle builders because they contain a hefty dose of zinc. A quarter cup of the seeds contains nearly 1/5th of the RDA of zinc. Zinc has numerous functions and helps boost 100 other nutrients in the body! The zinc content is helpful to men who are deficient in testosterone giving them a much-needed boost.

4. Oysters
Oysters are another sound source of dietary zinc. There has not been a ton of research on the subject, but one study showed an increase in testosterone by a group of men taking zinc supplementation. Men should get at least 11 milligrams a day of zinc, most of which they should be able to acquire through nutritional sources. For the most part, evidence indicates that zinc will boost the male hormone in cases of deficiency.

5. Garlic
You probably already know that garlic can add great taste to food. You may not be aware, however, just how powerful the nutrients it has are for improving men’s health. Some research indicates that garlic coupled with Vitamin C even helps with erectile dysfunctions. The best part about garlic is that you can quickly add it to a ton of different foods, so you won’t find yourself forcing it down.

6. Brazil Nuts
Brazil nuts are potent sources of the mineral known as selenium, which is a heavyweight component for building excellent male sexual health. You don’t need a ton of Brazil nuts to get your daily dose of selenium. In fact, eating just one nut has you covered.

7. Broccoli
Broccoli works a bit differently in boosting testosterone. Cruciferous vegetables, of which broccoli is a leading example, have the effect of reducing estrogen! When estrogen levels go down, the testosterone increases. The result for the man is that he has more of the hormone he needs and the excess estrogen flushes away. That’s the perfect reason to start eating Broccoli every day. If those benefits weren’t enough, it would also help you fight cancer. 

8. Grapes
Grapes are another no-brainer in the battle to produce more testosterone. The delicious morsels, which inhibit other enzymes which reduce the male hormone, are great for snacking. Consider eating grapes also by subtraction. With those enzymes out of the way, your body will produce more of what it needs. 

9. Goat Weed
‘Horny goat weed,’ which is officially called epimedium is a Chinese herbal medicine that has centuries of using a natural cure for impotence. The herb contains the compound “icariin,” which acts just like testosterone in the body. Furthermore, the ‘Goat weed’ also adds a bunch of nitrous oxide which increases blood flow throughout the body. As you can imagine, healthy blood flow to the sex organs is crucial for the development of testosterone. 

10. Quinoa
You may have been noticing the rapid rise in popularity of Quinoa. This pseudo-grain contains d-aspartic acid, which is an amino acid. This particular amino is a significant aid in releasing a hormone in the pituitary gland known as luteinizing. This one moves directly to the testes, where it boosts testosterone and improves the quality of sperm! That’s a direct hit and a something to add to the daily diet.

A supplementation is always an option, but it’s best to try and obtain optimum nutrition from food sources directly. Diet plays a primary function in men’s overall health and is the first line of defense when it comes to deficiency. In cases where no defect exists, optimizing nutrition is the quickest way to get additional gains. 


The foods and herbs on this list are an excellent starting point. It’s worth pointing out that adding in new foods should also coincide with removing foods that are having a negative impact. Eating too many processed foods could cause health problems and will not lead to achieving any gains in testosterone production. Combining fitness goals with nutritional goals is the fastest way to make permanent life changes. Even incremental changes are enough to begin a new program. What matters most is to start as soon as possible.


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