onions and garlic
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Add Zing to Your Meals

Onions and garlic are your allies in the kitchen and in the bedroom. They help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which safeguard your li'l swimmers against damage.

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grilled steak
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Pile on the Protein

Lean beef, chicken, fish, and eggs are some of your options. Tofu, nuts, and seeds have protein, too. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don't eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job.

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salmon and tuna nigiri
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Go Fish

Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It's a natural testosterone booster because it plays a crucial role in hormone production.

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spinach
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More Magnesium

This mineral blocks a protein from binding with testosterone. The result? More of the usable man-stuff floating around in your blood. Spinach is packed with magnesium. Almonds, cashews, and peanuts are good sources, too.

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oysters
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Order Oysters

There's a reason why these mollusks are known for being great for fertility. They have almost five times your recommended daily dose of zinc. This mineral helps your body make testosterone. You can also get it in beef and beans. And it's often added to breakfast cereal.

Bonus: Zinc boosts your immune system.

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pomegranate
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Pick Pomegranate

Start your day with a glass of this ancient seedy fruit's juice instead of OJ. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. And it can lower your blood pressure and put you in a better mood!

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avocado chicken salad
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Diet Down

A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. You can break this cycle.

Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. Choose lean meats and whole grains. Eat lots of veggies and fruits.

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empty beer cans
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Back Off the Beer

It takes only 5 days of regular drinking for your testosterone level to drop. Alcohol may throw off many parts of your body's hormone system. Heavy drinkers can have shrunken testes, thin chest and beard hair, and higher levels of the female hormone estrogen.

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glass food containers
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Use Glass, Not Plastic

Be careful about what you store your leftovers in. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. It can mess with your hormone-making process. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't.

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mature man lifting weights
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Build Your Strength

Focus your workouts on your muscles. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn't boost your testosterone like strength training can.

Be careful to not overdo it. Too much exercise can take your T level in the other direction.

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man sleeping
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Get Enough ZZZs

Your body turns up the testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans.

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Sources | Medically Reviewed on 11/20/2017 Reviewed by Nayana Ambardekar, MD on November 20, 2017

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SOURCES:

Al-Dujaili E. Endocrine Abstracts, March 2012.

Ananda, S. Nutrition, June 1996.

Bowen, R.L. The Journal of Biological Chemistry, May 7, 2004.

Craig, B.W. Mechanisms of Ageing and Development, August 1989.

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Nakamura, D. Toxicology Letters, February 2010.

National Institutes of Health.

National Institutes of Health: National Institute on Alcohol Abuse and Alcoholism.

Pilz, S. Hormone and Metabolic Research Journal, March 2011.

United States Department of Agriculture.

Zhou, Q. Fertility and Sterility, August 2013.

Reviewed by Nayana Ambardekar, MD on November 20, 2017

This tool does not provide medical advice. See additional information.

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