What Can I Eat That Will Raise My Testosterone?

In order to look and feel like they're at the top of their game, most men need to maintain a certain level of testosterone. The body produces testosterone naturally, but as men age it slows and can lead to a decrease in lean muscle mass and an increase in body fat. And while there are supplements you can take to achieve higher levels of testosterone, there are some simple adjustments you can make to your diet that can lead to a natural increase in testosterone production.

Seeds and Nuts

• Many varieties of seeds and nuts (particularly peanuts) contain high levels of monounsaturated fats, which help promote the body's natural production of testosterone.

Cruciferous Vegetables

• Broccoli, cabbage, Brussels sprouts and other dark leafy greens contain indoles, which inhibit the production of the female hormone estrogen in men and increase the production of testosterone.

Fish

• Fish is loaded with essential fatty acids, and when fat intake is increased the body produces more testosterone. But always try to choose "good fats," such as those found in fish, oils and nuts.

Meat

• Red meat and poultry are known to be high in protein, which is a building block for lean muscle, but both are also high in zinc, which increases the body's natural production of testosterone.

Eggs and Dairy

• Eggs and dairy are both good sources of fats, provided that the dairy isn't fat-free, and have positive effects on natural testosterone production.