When you are looking for natural ways to boost your testosterone, looking to a healthy diet is a good place to start. There are many foods you can add to your meal plan to assist in raising your testosterone levels.

1. Red Grapes






Red grapes provide resveratrol which can help get your sperm moving a little faster. Resveratrol is found in the skin of red grapes, and only red grapes so don’t buy green or concordia varieties. You can eat 5-10 grams of red grapes a day to get about 500 mg of resveratrol to raise testosterone levels and liven up your sperm.

2. Tuna

Not the most romantic food in the world, tuna actually provides your body with much needed Vitamin D which can boost your levels by as much as 90 percent. That’s a huge increase that can in turn lower levels of sex hormone binding globulin which is a real detriment to your libido. If you can work it into your diet, a can of tuna contains your recommended daily dose of vitamin D.

3. Cruciferous Vegetables

One of the best ways to block estrogen is by eating cruciferous vegetables. Broccoli, as well as cabbage, kale and other brassicas like bok choy and cauliflower are the best dietary sources of indole-3-carbinol. This type of food has a high level of phytochemicals and works to block estrogen production. Increase your intake of these veggies help to rise your testosterone levels as well. Green veggies are loaded with vitamins and minerals. Include vegetables like Brussels sprouts, collard greens, turnips, rutabagas and Spinach in your regular diet.

4. Mushrooms

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Button mushrooms prevent your body from producing the enzyme known as “aromatase.” This enzyme converts androgen hormones to estrogen hormones. To prevent this conversion from taking place, eating more mushrooms may provide a solid defense.  A regular intake of mushrooms has been linked with healthier testosterone levels in men. Although button mushrooms have been studied the most, other mushroom varieties such as shitake, chanterelle and portabello are thought to be as effective.



5. Nuts

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A nutritional powerhouse for men’s health, nuts like brazil nuts, almond, walnuts are loaded with antioxidants, healthy fats, vitamins, minerals and selenium that help support testosterone production in the body and maintain healthy levels of the male hormone.

Almonds also contain an amino acid called arginine, which increases nitrates in the blood and may help reverse erectile dysfunction. Also cashews, peanuts, sesame and sunflower seeds are high in monounsaturated fats which increase testosterone level. A small handful several times of week should do the trick.

6. Healthy Oils

Using healthier oils when cooking as well as in the preparation of salad dressings will help reduce that nasty cholesterol which not only clogs arteries but causes symptoms of erectile dysfunction. If you like avocado, you can use it in place of mayo on sandwiches or on bagels in place of cream cheese. And look to nuts and healthier oils containing monounsaturated fats. Use moderation with nuts as they are also fattening, another enemy of testosterone.

7. Pomegranate

Pomegranates might be a bit of a pain to get open and enjoy, but the good news is they are delicious and are a very good way to boost your testosterone. In fact studies have shown that a glass of pomegranate juice a day helped increase testosterone levels in 47 percent of men who were suffering from impotency.

8. Venison

To be clear we do mean deer. Venison has become far more readily available in both butcher shops and restaurants. Venison is rich in protein but does not have the harmful fats of beef and lamb which when eaten in large quantities can reduce your testosterone. A vegetarian diet can also lower testosterone by as much as 14 percent. So what’s a man to do? If you want the benefits of meat without the down side venison is the happy medium.



9. Garlic

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Bad breath aside, garlic is one of those super foods that seem to help just about any problem. In the case of testosterone garlic provides your body with allicin which lowers cortisol. Cortisol fights it out with testosterone and usually wins which weakens muscles to boot. Allicin replaces cortisol and does not compete with testosterone. It’s a win win situation.

10. Milk and Honey

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Honey provides boron a major testosterone booster and milk helps keep you lean to avoid flab which lowers testosterone. Three glasses of milk a day and just four teaspoons of honey will help raise your testosterone, keep you lean and help out in the bedroom as well.

11. Eggs






The last food on our list is eggs which provide HDL (good) cholesterol. This cholesterol required to boost cholesterol. They provide a generous amount of high-quality protein – key for maintaining adequate levels of the male hormone – and other testosterone-promoting nutrients such as vitamin D and calcium Studies found even three eggs a day did not pose cholesterol issues for most men but boosted testosterone effectively.

If you are wondering how to boost testosterone, these foods can all help raise testosterone levels the natural way

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