10 Foods That Boost Testosterone (w/ Meal Plan & Recipes)

Foods that can boost testosterone, like oysters, cashews and sesame seeds, are great sources of zinc. This mineral helps to increase the production of testosterone, which is the hormone related to libido, fertility and increased muscle mass in both men and women.

Foods rich in omega-3, such as sardines, salmon and flaxseeds, also help to increase the levels of "good" cholesterol, HDL, in the blood, which can also boost testosterone. In addition, foods with antioxidants, such as pomegranate and cocoa, can help protect the cells that produce testosterone against free radicals, improving levels of this hormone in the body.

Furthermore, exercising regularly, getting a good night's sleep and maintaining an ideal weight are also strategies that help to increase testosterone levels naturally.

Imagem ilustrativa número 1

The main foods that help increase testosterone in men and women are:

1. Cashews

Cashews are an oilseed that are rich in zinc. This mineral is essential for improving testosterone production, which can make it easier for men and women to gain muscle mass.

2. Cacao

Cocoa is a fruit that is rich in quercetin and apigenin. These are antioxidant compounds that protect the cells responsible for testosterone production against free radicals, which can boost levels of this hormone in the body.

3. Flaxseed

Flaxseed is rich in omega-3 fatty acids, which help to reduce levels of "bad" cholesterol (LD) and increase levels of "good" cholesterol (HDL) in the blood. This can contribute directly to testosterone production and can facilitate muscle mass gain.

4. Oysters

Being they are rich in zinc, oysters are an excellent food choice for boosting testosterone production. They can improve fertility and libido in both men and women.

5. Avocado

Avocado is a fruit with great amounts of beta-carotene and omega-3. These are nutrients with antioxidant properties that help increase levels of "good" cholesterol, HDL, in the blood, which can lead to increased testosterone production.

6. Pomegranate

Pomegranate has great amounts of quercetin, tannins and ellagic acid, which are bioactive compounds with antioxidant action. They can protect the cells responsible for testosterone production in men's testicles and women's ovaries against free radicals, which can improve libido and muscle mass gain.

7. Eggs

Eggs contain excellent amounts of vitamin D, a nutrient used by the cells that produce testosterone in the testicles and ovaries. Therefore, incorporating chicken, quail or duck eggs into your diet can help increase testosterone production in men and women.

8. Sardines

Sardines are rich in omega-3, a healthy fat that participates in the production of hormones, including testosterone. Sardines are also rich in vitamin D, a nutrient that helps increase testosterone production in men and women.

9. Spinach

Including spinach in your diet is a great way to increase testosterone production, as this food is rich in vitamin A and vitamin C. These nutrients contain antioxidant properties that fight excess free radicals, protecting the cells responsible for testosterone production.

10. Sesame

Sesame has excellent amounts of zinc, a mineral that helps increase testosterone production. These seeds can help to improve fertility and promote muscle mass gain in men and women.

Meal plan to boost testosterone

The following table outlines a sample 3-day meal plan to help increase testosterone:


Day 1 Day 2 Day 3


1 cup of green tea + 1/2 whole grain bun + 2 slices of ricotta cheese + 4 strawberries 

1 cup of coffee + avocado with 2 tablespoons of chopped avocado seasoned with pepper + 3 corn cake + 1 slice of watermelon 

200 ml of almond milk with 1 tablespoon of cacao powder + 1 taopioca with 3 teaspoons of sesame seeds + 2 slices of white cheese + 6 purple grapes 

Morning snack

1 banana + 1 1 tablespoon of flaxseeds

1 red guava + 10 cashews 

1 orange + 2 Brazilian nuts


2 tablespoons of rice + 2 grilled sardines + 3 tablespoons of black eyed pea salad + 1 side plate of salad with arugula, lettuce and pomegranate seasoned with 1 tablespoon of olive oil + 1 persimmon

1 side plate of whole grain pasta with home made tomato sauce + 1 grilled salmon fillet + 1 side plate of salad made with puple lettuce, tomato and onion, seasoned with 1 tablespoon of olive oil + 1 cup of cashew drink 

3 tablespoons of spinach stir-fried with 2 eggs + 1 medium boiled potato + 3 tablespoons of stir-fried cbbage with 1 tablespoon of olive oil + 1/2 papaya 

Afternoon snack

120 g of low-fat yogurt + 3 tablespoons of pomegranate seeds 

1 cup of chia and mango pudding 

1 smoothie made with 100 ml of low-fat milk, 1 tablespoon of cacao and 1 banana 


1 omelet made with 2 eggs, 1 tablespoon of red peppers, 1 tablespoon of onion + 2 tablespoons of whole grain rice + 1 side plate of salad made with spinach and tomato, seasoned with 1 tablespoon of olive oil and 1 teaspoon of sesame seeds + 1 small mango 

1 tuna steak, grilled + 2 tablespoons of couscous + 3 tablespoons of lentil salad + 3 tablespoons of stewed eggplant + 1 tangerine 

1 side plate of salad made with seaweed, purple lettuce, green lettuce, lemon juice and olive oil + 1 fish fillet, grilled + 3 tablespoons of mashed potatoes + 1 cup of cherry juice 

This meal plan is just a template and can vary according to each person's age, health status and individual preferences. You are advised to consult a registered dietitian to devise a personalized diet plan that suits your needs.

Healthy recipes 

Some recipes, such as salads, omelettes or healthier sweets, are great options that can be included in your diet to help increase testosterone.

1. Vegetable omelet


  • 2 eggs
  • 1 teaspoon of salt with aromatic herbs
  • Pepper to taste
  • 1 tablespoon chopped red pepper
  • 4 asparagus cooked al dente and chopped
  • 1 clove of garlic, chopped
  • 1 tablespoon chopped onion
  • 1 teaspoon of olive oil

How to prepare:

In a bowl, beat the 2 eggs with a fork or whisk. Add the other ingredients, except the olive oil, garlic and onion, mix gently with a spoon and set aside. Place a non-stick frying pan over high heat and add the olive oil, onion and garlic, sautéeing for 3 minutes. Pour the omelet mixture into the pan. Allow the omelet to brown well, until it releases easily from the pan and turn over to cook on the other side for another 3 minutes or until golden brown.

2. Lettuce and pomegranate salad


  • 1 handful if arugula
  • 1/2 handful of green lettuce
  • 1/2 handful of red lettuce
  • 1 pomegranate
  • 1 apple with peel
  • 1 lemon
  • 500 ml of filtered water
  • Fresh or dried pepper to taste
  • 1/2 teaspoon salt
  • 1 tablespoon of olive oil

How to prepare:

Wash the apple, arugula and lettuce leaves thoroughly and drain well. Tear up the leaves and place in a bowl. Cut the apple into thin strips and soak in water mixed with lemon juice. Remove the red seeds from the pomegranate peel and mix with the lettuce and rocket leaves. Drain and dry the apple well and add to the salad. Season the salad with salt, pepper and olive oil and serve.