One of the fundamental points in increasing testosterone levels in men is nutrition. What a man eats determines the level of his sex hormones. The properties of products to increase testosterone, mainly due to the presence in them of substances, vitamins and minerals that enhance the synthesis of androgens.

If you decide to increase the natural production of testosterone, then you should start with nutrition, as the main factor in the health of modern man.


(anchovies, perch, crabs, trout, halibut, herring, mackerel, pollock, salmon, sardines, clams, oysters, shrimp, tuna)

Seafood contains omega-3 and omega-6 unsaturated fatty acids, which are of great importance for the synthesis of testosterone, are rich in vitamin A, E, selenium, and also contain small amounts of zinc - the main trace element necessary for the successful synthesis of testosterone. In addition, fish is an excellent source of protein, and in this respect is preferable to meat (why so, read here ).

Among marine products, oysters are a leader in health benefits for men's health. Valuable for its high zinc content: from 16 mg per 100 g of product. It turns out that 100 g of oysters fill the daily need for zinc. But this menu is not available to everyone.

Of the more affordable seafood, you should pay attention to the fatty varieties of sea fish presented above, because they contain a lot of omega-3 polyunsaturated fatty acids, which have a preventive effect on diseases of the cardiovascular system, mainly diluting the blood. Blood thinning is also important for the effective distribution of testosterone: in order for androgens to exert their biological effects, they must be delivered from the production site to the target organs.

How to use?

It is better to use seafood with gentle heat treatment (steamed, baking). For example, fish, steamed with vegetables, is a nutritionally complete diet. It is necessary to avoid salted (salt - one of the enemies of testosterone), smoked, dried, fried, canned products - most of these methods of preparation will bring only harm to the body.

How much to use?

Use seafood at least 3 times a week. In general, the Mediterranean diet is considered one of the most balanced and beneficial human diets, so it is difficult to go beyond extremes. The only thing that causes concern is the quality of seafood: environmental pollution can lead to the fact that excessive consumption of fish living in polluted waters can cause poisoning of the body. In this regard, it is preferable to choose fish caught in its natural habitat than that grown on fish farms, but even this cannot guarantee 100% quality of the product.

Men should limit consumption of fresh-frozen tuna to 1 time per week. This is due to the accumulation of mercury in the body.

Fruits, vegetables, berries

(cruciferous vegetables (cabbage), beetroot, green grapes, turnip, apricot, cantaloupe, carrot, raisins (dark and light), lemon, mango, nectarine, orange, papaya, peach, pear, pineapple, pumpkin, sweet potato, yellow pepper , zucchini, black currant, blueberry, pomegranate, plum, prune)

Fruits and vegetables neutralize the action of many harmful substances, serve as an antidote to other food we eat. They contain various vitamins, iron, water, fiber, and antioxidants, which together help to neutralize the effects of toxins that we consume with meat and processed foods.

Fiber contained in vegetables and fruits, reduces the amount of sugar and cholesterol in the blood, and thus reduces the level of insulin, which, in turn, increases the effectiveness of testosterone. Cellulose is also present in cereals: wheat, oats, oatmeal and their processed products.

Fresh fruits and vegetables are healthier than canned, frozen or dried. Choose brightly colored fruits and vegetables: the brighter they are, the more nutrients they will contain.

Choose green. Green vegetables and fruits contain the substance responsible for growth, lutein. It acts as an antioxidant and acts as a catalyst for many chemical reactions. Recommended for use: arugula (green salad), beet, Chinese (Beijing) cabbage, Brussels sprouts, broccoli, white cabbage, cauliflower, green grapes, mustard, parsley, onion, spinach, turnip, watercress.

Be sure to include in your diet raw cruciferous vegetables (white cabbage, Beijing, cauliflower, Brussels sprouts, broccoli) - they contain the substance indole-3-carbinol, which helps the liver excrete estrogen , which inhibits testosterone production.

Fresh celery contributes to the normal testosterone production cycle. Celery is believed to do this by improving circulation. This herb also helps the body release androsterone, a hormone that enhances libido.

Choose orange or yellow. Orange and yellow fruits and vegetables also contain carotenoids, carotenes and bioflavonoids. It is established that these substances prevent heart attack and cancer, as well as contribute to the normal activity of the immune system. Recommended for use: apricot, melon, carrot, raisin, lemon, mango, nectarine, orange, papaya, peach, pear, pineapple, pumpkin, sweet potato, yellow pepper, zucchini.

Do not eat grapefruit. Grapefruit contains chemicals that reduce the ability of the liver to break down estrogen.

Choose red. Red vegetables and fruits contain carotenoids, known as lycopins and anthocyanins. They contribute to the good work of the genital and urinary system, protect against various types of cancer, as well as from a heart attack. Recommended for use: cherry, cranberry, raspberry, red grapes, strawberries, tomatoes, watermelon.

Red grapes and its seeds contain flavonoids, plant substances that help reduce the activity of the aromatase enzyme responsible for the conversion of testosterone to estrogen. This is partly the use of red wine and grapes.

Choose blue or purple. Blue and purple fruits and vegetables contain large amounts of substances such as anthocyanidins and proanthocyanidins. They are antioxidants and slow the aging process. Recommended for use: black currant, blueberry, pomegranate, plum, prune, raisin.

How to use?

Use in its natural form, without any cooking or cooked with minimal heat treatment (steamed). As for the berries, they can be harvested for the future through freezing - from this they practically do not lose their useful properties. Berries in addition to their mono use, you can add, for example, in cereal. On the other hand, berries in jam are not beneficial because they contain a lot of sugar - another enemy of testosterone.

From time to time, change the color of the vegetables and fruits you consume - for variety and for the sake of experiment.

How much to use?

Eat fruits and vegetables at least 3 times a day, and preferably 5 or even 9 times. But official sources recommend: fruits from 2 to 4 receptions per day, vegetables from 3 to 5 receptions per day. Let your diet range from 50% raw (live) foods daily.


(mustard, parsley, spinach, onion, cilantro, arugula, watercress)

What is useful greens to increase testosterone? First, the content of plant forms of male hormones that stimulate testosterone production (for example, spinach causes the release of large amounts of androsterone). Secondly, the content of organic vitamins and minerals (parsley contains organic zinc). Thirdly, greens contain a lot of chlorophyll, which has a pronounced antibacterial and wound-healing effect.

How to use?

Greens must be absolutely fresh, that is, not cooked. In the soup should throw greens, after it is fully cooked, that is, without exposing the greens to cooking.

How much to use?

It is desirable that the daily ration included a bunch of greenery. If you eat meat, it is recommended to use it with greens (without side dishes), as residents of highlands, famous for their health and longevity, do. Greens are an excellent "antidote" for meat, because it improves its digestion, and neutralizes some harmful effects.

Cellulose and Cereals

(pearl-barley, buckwheat, millet)

A large amount of cellulose, which is a part of grain crops, has a positive effect on the synthesis of sex hormones and triggers a whole chain of positive phenomena. Thus, the fiber, entering the intestine, causes increased peristalsis, which improves microcirculation in the organs of the small pelvis . Frequent emptying of the rectum is very important for men, since the processes of decay and fermentation in the intestine, which is not exposed to food on time, are accompanied by the release of heat transmitted to the nearby organs of the small pelvis. Increased temperature of the scrotum is not acceptable for the normal production of sex hormones and sperm (see "What can lead to overheating of the testicles?" ).

It is necessary to use "coarse" cereal from whole grains - they contain the maximum amount of fiber. Instant porridges in the production process lose a lot of useful elements.

How to use?

Do not cook for long porridge on high heat. It is better to soak the porridge and cook it in a gentle temperature mode (up to 60 ° C), making it the necessary amount of time on a small fire.

How much to use?

Porridge must be consumed every day.


(garlic, onion, cardamom, chilli, curry, turmeric)

Spices neutralize the effect of estrogen from the environment, known as xenoestrogen. Certain spices enhance the action of enzymes that process estrogen (the cytochrome P 450 enzyme), thus estrogen is eliminated from the body more efficiently.

On the other hand, salt intake must be severely restricted to a man (see “How much salt does a man need?” ).

Proof that the spices have a positive effect on the male reproductive system is the fact that in countries where many spices and spices are used in the national kitchen (India, Muslim countries), there is a high birth rate, and the quality of sperm in men is much better than the rest of the men of the world.

Table 1 - Products that increase testosterone in men.

Product type Products special instructions Benefit
Seafood Anchovies, perch, crabs, trout, halibut, herring, mackerel, pollock, salmon, sardines, clams, oysters, shrimp, tuna The most useful fatty varieties of sea fish Contain omega-3 and omega-6 acids, selenium, zinc, iodine
Fruits, vegetables, berries Cruciferous vegetables (cabbage), beets, green grapes, turnip, apricot, cantaloupe, carrots, raisins (dark and light), lemon, mango, nectarine, orange, papaya, peach, pear, pineapple, pumpkin, sweet potato, yellow pepper, zucchini, black currant, blueberry, pomegranate, plum, prune The greatest benefit from eating raw Contain many vitamins, minerals, fiber. Different types of cabbage have anti-estrogenic effect.
Greenery Mustard, parsley, spinach, onion, cilantro, arugula, watercress Consume raw. In soups, do not cook, and add at the end of cooking. They contain vitamins, minerals and substances that enhance the synthesis of androgens.
Cellulose and Cereals Barley, buckwheat, millet Whole grain cereals should be chosen (i.e. non-instant cereals) A large amount of fiber helps to improve blood circulation in the pelvic organs.
Spice Garlic, onion, cardamom, chilli, curry, turmeric Salt excluded from the diet or replace it with ground pepper Contribute to a better removal of estrogen from the body of a man.

Read the continuation of the article: "Rules of nutrition to increase testosterone . "