In order to build muscle and to burn fat, you need to keep the level of testosterone high. This hormone is responsible not only for increasing the muscle mass, the bone density, the physical and the mental energy, and the strength but also for preventing fertility problems and hair loss issues.

Naturally Increase Testosterone

naturally increase testosterone

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As you age, especially after the age of 30, the level of testosterone starts to decrease. One of the main reasons for the decline of this hormone is poor nutrition.

If you want to significantly increase the testosterone levels, you should try the following foods. These foods act as natural testosterone boosters, which is why you should include them in your everyday diet.



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Oysters are a rich source of protein which increases the level of testosterone and the development of muscles. They contain a high level of zinc which is one of the greatest testosterone boosters.

The zinc is extremely helpful in blocking the conversion of testosterone to estrogen excess. This mineral is essential for forming new cells, improving the immune system and providing a proper brain function.

A deficiency of zinc is linked with common colds, inability to perform any physical activity and, infertility. Apart from their content of zinc, the oysters are rich in magnesium, phosphorus, copper, iron, selenium, manganese, vitamin D and vitamin B12.

Cruciferous Vegetables


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Cruciferous vegetables, such as broccoli, cauliflower, cabbage, Brussels sprouts and mustard greens, increase the testosterone levels in the body.

These vegetables remove the excess estrogen which is responsible for reducing the production of testosterone. The cruciferous vegetables release indole-3 carbinol which transforms into di-indolyl methane.

This compound maintains the testosterone free, or active, which easily goes into the brain, the fat cells, and the muscles, thus it increases the energy, it builds muscle and, it reduces fat.

Moreover, these vegetables contain a high level of fiber which is credited for its ability to maintain your physique lean.


Fresh spinach iin a wooden bowl on a cutting board

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Spinach is one of the best foods for building muscles and burning fat because it contains a high level of magnesium.

This mineral can significantly increase the testosterone, regardless of your age and your level of physical activity.

The consumption of magnesium is essential for increasing the muscle development and for improving the reproductive function.



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The eggs, especially the egg yolks, are well known for their ability to increase the testosterone levels due to their content of dietary cholesterol.

There is a misconception that the intake of dietary cholesterol can increase the risk of cardiovascular diseases. However, the link between the two is proven to be non-existent.

In fact, the natural cholesterol in the egg yolk is completely harmless and, it is necessary for promoting testosterone. The cholesterol synthesizes the testosterone by deriving a steroid hormone, known as vitamin D3.

Apart from boosting the level of testosterone, this vitamin regulates the calcium levels and promotes a proper immune function.



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If you want to increase the muscle mass, you should include garlic in your everyday diet. This ingredient, especially when it is included in a high-protein diet, can improve the testosterone levels.

The increment of this hormone is owed to a compound found in the garlic, named diallyl disulfide, which stimulates a release of a luteinizing hormone that promotes a production of testosterone.