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Foods That Produce Testosterone

By Janin Santa ; Updated July 27, 2017

A man has a little bit of estrogen in his body, but it is specially formulated to be a male version of the hormone. There is good estrogen and bad estrogen, and a man's body produces both. Ultimately, men don't want to consume foods that contain estrogen-like substances; instead, they would prefer eating foods rich in indole 3 carbinol, or I3C, which helps produce the male hormone testosterone.


I3C causes a man's glandular system to stop making bad estrogen and start making good estrogen, which is then converted into testosterone. Most green, leafy vegetables (including Brussels sprouts) and cruciferous vegetables, such as broccoli and cauliflower, contain I3C.

Salmon vs. SHBG

Men should also eat more salmon, as it helps reduce the effect on SHBG, a sex hormone binding globulin that travels in the blood. Whenever testosterone comes in contact with SHBG it is swept out of the bloodstream. When you eat salmon, SHBG is reduced to very low levels.

Zinc & Vitamin A

Foods rich in zinc are optimal for increasing testosterone levels. They include brown rice, cheese, legumes, nuts and seeds. Larger quantities of zinc exist in meat, poultry and seafood. Vitamin A also helps increase testosterone levels. It is found in the same foods in which I3C is found and is also present in salmon and fruits and vegetables with a red or orange color.

Dos and Don'ts

Men should reduce their caffeine intake, as it shuts down testosterone production, while vitamin B is essential to its production. Avocado is a great addition to a healthy diet, as it is rich in vitamin B6. Bananas contain the B vitamin riboflavin but also contain bromelain, an enzyme that increases a man's libido. Bromelain is also found in pineapple. Salmon, once again, is another source of many B vitamins.

Vitamin E, HDL & Potassium

Foods rich in vitamin E, such as asparagus and aloe vera juice, contribute to the production of testosterone. The HDL cholesterol in eggs is good for the reproductive system of both sexes. Potassium is highly recommended for raising testosterone levels and can be found in foods such as bananas, prunes, raisins and avocados.

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