Testosterone is a male sex hormone that is responsible for sperm production in the males and also has its role in producing sex drive. Usually a decline in this hormone level is seen with advancing age, but certain other factors can also decline its levels such as certain drugs, high fat levels in the body and other health conditions. If the testosterone levels falls below 300 ng/dL, its called hypogonadism or low T. For optimal testosterone levels, there is an important role of a healthy and well-balanced diet. Various studies have attributed the good levels of testosterone to good nutrient dense food intake and low consumption of processed foods. Various nutrients play a key role in maintaining this hormone's levels in the body such as vitamin D, magnesium and zinc. Below is a list of certain foods that have proven benefits of raising this hormone's levels.


1. Pomegranate - This fruit possesses strong antioxidant properties due to its flavonoids, which protect the testicular cells from oxidative damage and delay the onset of age-related hypogonadism i.e. low testosterone levels. Pomegranate juice has also been seen to significantly increase sperm quality and testosterone levels. Consumption of antioxidant rich foods promotes hormonal health as well as overall health. A research conducted on men and women showed a positive association between consumption of pomegranate juice and high salivary testosterone levels, maintained blood pressure and improved mood.

2. Spinach - Magnesium is the most important mineral when talking about maintaining optimal testosterone levels especially in older men. Dark leafy greens such as spinach is an excellent source of magnesium. Oxidative stress caused in the body is reduced by magnesium and thus increases testosterone bioactivity. All those nutrients and foods that prevent oxidation are helpful in improving testosterone levels as oxidation and stress lowers the levels of androgens. Low intake of leafy greens such as spinach has been associated with poor testicular function. Also its one of the most important folate rich foods and folic acid has shown to play a major role in male sex functions too.

3. Dark chocolate - Being rich in zinc and magnesium as well as antioxidants flavonoids, dark chocolate possesses an important role in maintaining testicular function. Testicles contain Leydig cells which produce testosterone, whose production is increased by the presence of flavonoids in cocoa in dark chocolate such as quercetin and apigenin. Consistent stress also causes testosterone deficiency. Dark chocolate aids in reducing stress and cortisol levels in the body.

4. Avocados - Healthy fats are crucial for hormonal health, whose rich sources include avocados. Also the presence of minerals such as magnesium and boron in avocados highlights its importance in increasing the production of testosterone.

5. Honey - Honey is a natural product and an ancient part of humans diet. It contains various antioxidants such as flavonoids and phenolic acids. Honey has been observed to increase the levels of serum testosterone by maintaining the testicular tissue and leydig cells.

There is no single food that will increase the lowered testosterone levels. Buf A nutritious and well-balanced diet consisting mainly of whole foods is the best when it comes to increasing the testosterone levels. It should include a healthy balance of carbohydrates, fats and protein.