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Top 10 Ways Men Can Naturally Boost Testosterone Levels (2018)

Updated on May 13, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

Arnold wasn't natural, but this is still a good photo.
Arnold wasn't natural, but this is still a good photo. | Source

What is testosterone and how important is it?

Testosterone is the male sex hormone responsible for maintaining and developing attributes to the male human anatomy. All men can naturally boost testosterone levels with the right diet, exercise program and even supplements, if necessary. In addition to using this said advice, try avoiding stressful environments. Stress will cause the human body to release cortisol, which is a stress hormone that can interfere with testosterone levels. Low testosterone levels can cause hair loss, lower sex drive, a loss in muscle mass and strength, higher levels of fat dispersal resulting in weight gain, lower levels of sperm production, grey body hair and cause other negative consequences. According to various research studies from WebMD, low testosterone can even cause clinical depression. Anyone can purchase Six Star Pro Nutrition Testerone Booster, or Force Factor Test X180 or Nugenix; there's no disputing that. However, this is a list of things you can do or eat to naturally boost your testosterone levels without taking supplements.


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10. Broccoli

Weird, isn't it? Who would have thought that eating this mini tree-looking vegetable would help boost a man's testosterone levels? Well, it does. Broccoli contains potassium, folic acid, niacin, iron, vitamin A, calcium, and a lot of vitamin C. This vegetable tastes great when mixed in with macaroni and cheese, when served with butter or eaten with a meat.

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9. Pomegranate

Pomegranates contains about 4.7 grams of protein per serving, vitamin C, vitamin E, vitamin K, folate, choline, calcium, magnesium, phosphorus, potassium and even omega-6 fatty acids. This fruit is not my cup of tea, but it's healthy for all individuals and can be bought at numerous grocery stores in the United States. I will admit that pomegranate juice tastes great.



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8. Cardiovascular Exercise

Jogging or running for approximately 20 minutes a day for about three days a week has been shown to help men increase their testosterone levels. Aerobic exercises with light dumbbells and kettlebells can provide great workouts for your cardiovascular system too. As much as some men might prefer only to engage in anaerobic activities, such as heavy weight-lifting, daily cardiovascular exercise is just as important for men as they get older. If you smoke, try to lay off the cigarettes for awhile. Smoking will cause you to cough more often as you train your cardiovascular system.

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7. Anaerobic Exercise - Weight Lifting

Weight-lifting can be a lot of fun. All it takes to boost testosterone levels is to train with weights at least 20 minutes a day for three days per week. Lifting weights releases endorphins throughout the human body, which can have a drastic impact on an individual's mood. I always feel suddenly happy after I've completed my work-outs. Every individual is different. Furthermore, weight lifting is vital for all men in order to maintain bone density and muscle mass as they age. Try to combine both free-weights and machines into your workout regimen. Free weights are necessary for developing and maintaining muscle mass, strength and power. When combined with aerobic workouts, you'll be living longer, having a more positive attitude on life, having higher testosterone levels and while helping to limit stress throughout your daily life.

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6. Fresh Tuna

Tuna is great at enhancing your sex drive. Each serving has about 20 grams of protein, 125 calories, a lot of vitamin A, vitamin E, niacin, vitamin B12, choline, calcium, magnesium, phosphorus, selenium, omega-3 fatty acids and omega-6 fatty acids. Despite its strong, awful smell, canned tuna can be mixed with mayonnaise and added on top of cheese with bread for a tasty sandwich. Canned tuna is inexpensive at local stores such as Target, Walmart, Kroger and Publix, but fresh tuna can be costly. Either way, the food is an excellent source of the omega-3 and omega-6 fatty acids. One great substitute for tuna is salmon. Salmon is also fantastic for your sex hormones.

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5. Dairy Products

This is probably no secret, but eggs, cheese, and milk are all excellent testosterone boosters. Each individual egg contains 6 grams of protein, about 70 calories, 5 grams of total fat, vitamin D, calcium, iron, and potassium. For eggs, be careful of how many you eat in a week. One egg typically contains about 250 milligrams of cholesterol. Be sure to continue to engage yourself in a daily exercise routine with a partial diet of dairy products. According to WebMD, too much dairy can negatively impact prostate health as well. Moderation is the key. Each serving of milk and cheese also provides individuals with calcium, vitamin D, protein, and other nutrients. Aside from lower testosterone levels, men should also show concern over having lower calcium levels in their system. Calcium is important for sustaining bone health. If you're lactose-intolerant, soymilk is a great substitution.

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4. Celery

Raw celery contains vitamin A, folate, calcium, vitamin C, copper, vitamins B2 and B6, magnesium, molybdenum, potassium, phosphorus, vitamin E, pantothenic acid, vitamin K, dietary fiber and even omega-6 fatty acids. Raw celery goes together great with peanut butter and cream cheese. You can even add chopped celery to chicken pot pies, chicken salads or turkey stuffing. However, the nutrients can be lost if the vegetable is boiled for too long over the stove-top. Always be sure to wash fruits and vegetables prior to consuming them.

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3. Red Meat

Red meat is an excellent testosterone booster overall. Lamb, pork, and beef are some of the popular types of red meat. Duck and goose are still classified as white meat, like chicken, despite having darker colored meat as well. Those are good substitutions to red meat, if the other three listed above are out of your budget range. Not only does each 8 oz. serving of red beef contain at least 20 grams of protein, iron, B vitamins, and zinc, this meat also contains creatine, which is a great muscle builder when combined with an exercise program. A few negatives with eating red meat are the high saturated fats and how some studies have shown that this type of meat is linked to individuals developing colon cancer as they age. No need to worry though, moderation is the key. Consuming these meats once a week or every other week is the way to go for men in their 40s, 50s, 60s, and older age groups.

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2. Nuts

Almonds, cashews, pecans, peanuts, and brazil nuts are good testosterone boosters. Almonds are a terrific source for iron, calcium, vitamin E and magnesium. Each serving of almonds contain about 160 calories and 14 grams of fat. All nuts are high in fat, but these nuts have polyunsaturated fats and monounsaturated fats, which are great for heart health and for lowering LDL cholesterol levels. Fresh nuts are usually better than canned, but packaged nuts outside the cans are more expensive at the grocery stores. Aside from fat, these nuts also contain fiber and a little bit of protein for each serving. The protein found in nuts is classified as an "incomplete protein" because they do not contain all of the essential amino acids. When searching for the foods with the healthy fats, nuts are the way to go. Check out the sodium per serving prior to purchasing them.

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1. Fresh Spinach

Spinach is another green vegetable high in vitamins and minerals. Each serving of spinach contains a lot of vitamin A, vitamin C, vitamin K, folate, vitamins B2 and B6, iron, zinc, betaine, calcium, magnesium, phosphorus, potassium, omega-3 fatty acids and omega-6 fatty acids. Like a lot of other vegetables, there's not much taste to it. I would recommend adding butter to it along with a pinch of salt. Finding the highest quality of spinach in the produce department of each store can be a bit challenging. Having said that, spinach is still spinach in the minds of many. Give it a try, if you know you haven't already. Spinach, celery and broccoli are some of the best vegetables for not only increasing testosterone levels, but for maintaining your overall health to live a longer and healthier life.

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Testosterone Boosters Food/Drink Poll

Which food/drink is your most favorite?

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

© 2018 James Foglio

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