The Testosterone Diet: Foods And Nutrition For Optimal Hormone Levels

What you eat decides what you get to do. Seriously, the food that you eat on a daily basis can have a lot of impacts on the way your life turns out and the way you get to live your life. Food really has the superpower to shape your life. It can affect the hormonal balance, the health and wellness of your organs as well as organ systems, and in short, your whole life. 

The role that the diet you follow can have on the hormone levels in your body is vital. When you eat some certain food it can hinder the production of testosterone. Just like that some other certain foods can support hormonal production and boost testosterone levels. Let’s find out what such foods are.

Can the same foods that can boost testosterone levels in men do the same for women, too? Is the same quantity of food to be taken by both men and women? You will have a long list of questions and this article focuses on giving you answers for all such questions.

Is Testosterone Really Necessary For Your Health? 

Yes, it is. Testosterone is a health hormone that is commonly mistaken for playing the sole role of male sex hormone. In fact, this hormone can be found in both male and female bodies.

In men the hormone is produced by the testes glands as well as the adrenal glands and in women, the hormone is produced by the ovaries and also in the adrenal glands. 

It is true that testosterone is needed for the maturation of the male sex hormones, but that’s not the only thing that it is capable of. In men, it helps in the growth of boy hair and beard, helps to deepen the voice and promotes other secondary male behavior traits, supports heart health, increases sperm count, and aids bone density.

When it comes to women, testosterone helps in the proper functioning of the female reproductive tissues, supports bone mass, and promotes cognitive health. In both men and women testosterone regulates sex drive and heightens libido. 

Now, let’s see the influence of diet on testosterone levels.

Is Good Food A Good Friend That Can Improve Testosterone?

It seems so. For that let’s look at a list of all the foods that can be your friend if you want to maintain a healthy level of hormones. 

This is about the testosterone foods that you can add to your daily diet. 

Minerals And Vitamins To Boost Testosterone Levels 

What minerals and vitamins should you take to increase testosterone levels:

Let’s look at that

  • Zinc
  • Magnesium
  • Vitamin D

Try to include these in your daily diet plan. Now you know the vitamins, minerals, and other nutrients that can provide you ample testosterone.

Given below is the list of the top food items, not nutrients, that are rich with these vitamins and minerals and other essential nutrients that you can intake. 

So that you do not have to search a lot on what vitamins are present in all foods. And what food items should be eating to get the specific vitamins

Top 10 Testosterone Boosting Food Items

Here is a list of the top 10 testosterone-boosting food items:

  1. Eggs
  2. Bananas
  3. Honey
  4. Almonds
  5. Honey
  6. Spinach
  7. Garlic 
  8. Tuna
  9. Oysters
  10. Lemons 

Now you know what are some of the top foods that you can add to your grocery list to boost testosterone levels. You will be adding it to your lifestyle and will be making plans accordingly to add it to your meals and to support the functioning of the body.

What else do you want? What if you have a meal plan? So, that you can follow that and do not have to worry about what to eat and when to eat. 

Testosterone Meal Plan

Here’s a meal plan you can stick to. Or you can just refer to it to get an idea of what a testosterone meal plan should look like. It has classified the food items into breakfast, lunch, and dinner. 

Breakfast Options: 

  • Scrambled eggs + toast
  • Boiled eggs + toast
  • Avocado (in any form you like) + toast
  • Yoghurt + banana + mixed nuts
  • Spinach + eggs + avocado + salmon (smoked)

Lunch Options:

  • Chicken + new potatoes + veggies (try Mediterranean veggies)
  • Avocado wrap + turkey
  • Spinach wrap + chicken + avocado
  • Kidney beans + cheese and toast
  • Green beans +beef and noodles
  • Kidney bean + beef chili and cheese

Dinner Options:

  • Rice + kale + broccoli and Tuna steak
  • Chicken + root veggies + potato stew
  • Steak and broccoli + sweet potatoes
  • Rice + cabbage and salmon (grilled)
  • Beef + green beans and noodles
  • Tomato stew + chickpea and cod
  • Chicken + new potatoes + veggies (try Mediterranean veggies)

Above are the various options that you can try for different meals of the day. You can plant it accordingly. However, make sure that the meal for a day that you plan with the above options is nutrition-balanced. 

Here is just a sample of how these options can be compiled as the meal plan of a day: 

1-Day Testosterone Meal Plan:

  • As the first meal of the day, go for eggs that are boiled with toast
  • For lunch: have noodles with green beans and beef
  • At night you can opt: for tomato stew with chickpeas and cod

You can refer to the sample of the testosterone meal plan for one day given above, and by also going through the different options that you have for the three meals of the day, you will be able to craft your own testosterone meal plan for a week. You can also get help from a nutritionist or dietician if needed. 

Also, the best thing to combine with a healthy diet plan is workouts. You can consult your physician or a trained workout professional to get to the exercises that can boost testosterone that is suitable for you. 

Read More:- Do Cold Showers Increase Testosterone? Explore The Benefits

To Take Away

In this article, you read about the role food can have in your life. It is known to everyone that eating good food can give a good life. But, it will be new for at least some that, the diet that you follow can affect even your hormonal production.

As hormonal production plays an essential part in the smooth functioning of the body it is important to support the production of these hormones including testosterones in a controlled manner. Now you know the nutrients and food items that you have to intake to lead a healthy life. 

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience

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