Increased sex drive, greater muscle mass, improved mood and higher energy levels are just some of the benefits of having healthy testosterone levels.
If you feel like you’re lacking in theses areas, chances are, you’re low in testosterone.
Epidemiological studies suggest that many significant clinical diseases and illness’s such as osteoporosis, Alzheimer’s, frailty, obesity, and diabetes are all linked to low testosterone levels.
Testosterone naturally decreases with age, so it pays to do everything you can now to maintain healthy levels, to ensure you don’t suffer from deficiencies later in life.
Thankfully, nature provides everything you need to maintain healthy levels of testosterone – certain foods may be used as a natural treatment to low testosterone.
So, what foods should you eat to maximise production of the most powerful male hormone?
Here’s my short list:
Ever seen a Brazilian short of testosterone? I sure haven’t, perhaps their magic nuts are the reason…
A brief background on Brazil nuts: The Brazil nut come from the Bertholletia excelsa tree, which is found throughout the Amazon rain forest. In Brazil, they are called “castanhas-do-Pará” or “chestnuts from Pará,” after a state in Northern Brazil where the trees grow abundantly.
This nut contains a number of testosterone boosting properties that not too many people know about.
I started eating these nuts after reading about them in Tim Ferris’s book “The 4 Hour Body” – so I decided to a little more research to find out why Brazil nuts had such an impact on energy and testosterone.
Turns out, Brazil nuts are packed full of pro-testosterone building blocks, making them an excellent way to naturally boost your energy and sex drive, here’s why:
- Selenium – a trace element directly linked to male testosterone and fertility. It’s not uncommon to trace a low testosterone level back to a deficiency in selenium, 1-2 brazil nuts a day is the best way to re-balance your selenium levels
- High antioxidant – The antioxidants in brazil nuts are known for protecting the cells responsible for producing testosterone
- High in L–arginine – Arginine is involved in a number of different functions in the body, most notably helping blood vessels relax and improving circulation. Free flowing blood is always a good thing for us men.
Keep in mind, when purchasing Brazil nuts, the majority of the testosterone building content is in the skin of the nut, for best results go for the natural unsalted type.
The Yolk of the egg is full of healthy essential fatty acids and other bio active nutrients.
The egg white however, is mainly protein, the reason why some people have digestion issues after eating too many eggs is because the high amounts of protein make it difficult for your body to break down.
So, go easy on those egg white omelettes.
1 egg contains:
- Calories: 72
- Protein: 6 grams
- Vitamin A: 5% of the RDI
- Riboflavin: 14% of the RDI
- Vitamin B12: 11% of the RDI
- Folate: 6% of the RDI
- Iron: 5% of the RDI
- Selenium: 23% of the RDI.
There has been a commonly held belief that the egg yolk should be avoided because of their high amount of cholesterol – the American heart association believed high cholesterol contributed to heart disease.
Latest research now shows the importance of cholesterol, it is essential for many processes in the body, it’s particularly the production of:
- Vitamin D
- Production of steroid hormones like estrogen, progesterone and testosterone
- Production of bile acids, which help digest fat.
The natural saturated fat from the egg yolk provides the body with all the essential ingredients for boosting testosterone and sex drive: selenium, iodine, vitamins K2, A, E, and D, several B vitamins, and choline
For me personally (like most people), prefer to have my eggs in the morning; a soft boiled egg is the most convenient way for me to eat my eggs on the go.
If you have time in the mornings to cook your eggs through other methods, be sure not to char or over cook the egg as this will oxidise the nutrients, and you will miss out on the testosterone boosting benefits.
Vitamin D is an essential part for the production of testosterone; it has been shown to boost testosterone by up to 90%, found a study at Graz Medical University, Austria.
Eating tuna is a convenient way to up your vitamin D count, also providing a healthy portion of protein and omega 3.
Vitamin D is typically associated with maintaining bone health and helping the body absorb minerals such as calcium and magnesium.
Testosterone is influenced by vitamin D through the serum levels in the blood. A study conducted in North Carolina showed that serum vitamin D concentrations were a significant, positive predictor of total testosterone
To maintain optimal levels of testosterone, ensure your vitamin D levels are healthy – a part from supplementation, tuna is a great way maintain your vitamin D absorption.
Foods High In Healthy Fat
Fat is the essential building block for making testosterone. Here’s how your body makes it:
Cholesterol –> pregnenolone –> androstenedione –> testosterone
The healthy cholesterol from fat not only raises your testosterone, it also helps the body produce muscle and maintain healthy brain function.
Studies show when dietary fat was reduced from the diets of healthy men, their serum testosterone levels dropped significantly.
To get all these wonderful health benefits, you must make sure your eating the right kind of fat.
Great sources of fat are grass-fed meats, grass-fed butter, coconut oil, olive oil, raw nuts, avocadoes, wild-caught fish, and egg yolks (as mentioned earlier).
Focus on getting 50-70% of your calories from fat – this will make a huge difference on your energy and performance (not just in the bedroom).
Although there is no real science behind the testosterone boosting benefits of these magical berries, I have included them in the list purely for people who are looking for better performance in the bedroom.
I mean, who isn’t looking for ways to up their sexual performance… in the famous words of Lou Holtz, “if you’re not growing, you’re dying”.
Well, goji berries sure can help you grow…
They are also known as wolfberries – they’re called “happy berries” in China, where there aphrodisiac powers are held in high regard.
They have been used for thousands of years in Chinese medicine due to the powerful effect on the adrenal system, believed to be the centre of sexual energy.
Like most other berries, goji berries contain the nutrients which are essential for sexual health. The fruit is a rich source of Vitamin B1, B2, B6, A, C and even E which is generally not found in fruits.
So, if you’re looking for that extra kick in the bedroom: try downing a handful of these berries beforehand.
For men who travel, a warning from a Chinese proverb:
“He who travels one thousand kilometres from home should not eat goji”
On that note, I hope you enjoyed reading this information and you get the results you are looking for.
If you found value in this article, my one request is that you share it with others (sharing is caring) you now know how important healthy testosterone levels are, so share the love!
 Horsley, Tanya, et al. Effectiveness and safety of Vitamin D in relation to bone health. US Department of Health and Human Services, Public Health Service, Agency for Healthcare Research and Quality, 2007.
 Wentz, Laurel, et al. “Vitamin D Correlation with Testosterone Concentration in US Army Special Operations Personnel.” The FASEB Journal 29.1 Supplement (2015): 733-5.