Testosterone is among the most important hormones in the male reproductive system and may impact sex drive, sperm production, hair growth, muscle health, and bone. 1
But this hormone tends to naturally wane with age 2, and it is estimated that the decline is roughly one percent per year, starting from the age of 30 throughout the male’s life. 3 A male individual does not have a testosterone peak until the early to mid-20.
While this is a naturally produced chemical in the male body, you can still do things to control and maintain the testosterone levels above average.
The natural way to boost your testosterone level is to eat certain foods 4, and today we will discuss the 7 best foods that fall into this category.
7 foods that raise your testosterone levels naturally
Regular consumption of mushrooms is believed to help increase testosterone levels, according to studies. The presence of phytochemicals in button mushrooms has been linked to blocking the aromatase enzyme from producing the hormone estrogen. 5
Since they increase testosterone levels and lower estrogen, mushrooms have a double-sword effect.
The enzyme aromatase changes androgen to estrogen. This feature has also been linked to guiding against the development of chronic ailment cells. 6
A whole egg may increase male testosterone levels by up to 2.4 ng/ml, while egg white may boost testosterone levels by 0.7 ng/ml. 7
Contrary to the myth, dietary cholesterol does not affect cholesterol levels in the blood. 8 In addition to high cholesterol levels, the yolk is also packed with loads of nutrients that may boost testosterone levels.
If you ever wondered what the ‘onion effect’ is, this is your answer. Studies have shown that onions may increase low levels of testosterone. 9 This means, the more onions you consume, the more likely that testosterone levels will rise.
Raisins contain an antioxidant called resveratrol, which may increase the levels of testosterone in males as well as suppress estrogen levels. 10
Raisins have boron, a mineral that may boost testosterone. A lot of verified studies also support boron as a testosterone enhancer. 11
According to studies, the consumption of garlic has been linked to an increase in testosterone levels. 12 This means, even if you don’t find yourself as excited about the prospect of eating some garlic for an aphrodisiac effect, taking in some garlic does have a positive impact on testosterone.
6. Beef Liver
Beef liver is considered one of the most effective foods to increase male testosterone levels. This is because the liver has vitamin B12, zinc, and iron, which may boost the production of testosterone. 13
Celery contains a steroid hormone called androsterone, which triggers the pituitary and hypothalamus glands to increase testosterone levels. 14 In addition to increasing testosterone levels, celery may also boost sex drive. 15
Naturally, testosterone levels will start reducing once you reach the age of 30 and continue throughout your lifetime. However, if you can eat these foods regularly, you can maintain the hormone levels above average according to your age.