Testosterone, a hormone essential for male well-being, can decrease over time, affecting energy, sex drive, mood, and overall physical health.
However, researchers at Harvard University have identified four foods that can help maintain and even increase their levels naturally.
Among the most recommended are onions, lean fish such as salmon, shellfish rich in zinc, and extra virgin olive oil.
All of them contain nutrients that promote testosterone production and contribute to a healthy hormonal balance.
In addition to incorporating these foods into your daily diet, experts warn that it’s essential to avoid products that can inhibit the production of this hormone, such as ultra-processed foods, trans fats, and excess alcohol or sugar.
Foods that increase testosterone, according to Harvard
1. Onion:
Packed with antioxidants and sulfur compounds, onions are a common vegetable in Mexican and international cuisine that also provides hormonal benefits. Regular consumption is associated with improved testicular health and balanced hormone production.
2. Lean fish (salmon, tilapia):
Rich in protein and vitamin D, these fish help maintain proper testicular function and improve hormone levels. Vitamin D plays a crucial role in the male endocrine system.
3. Shellfish and oysters:
Known for their high zinc content, a mineral directly linked to testosterone production and sperm quality. Their reputation as aphrodisiacs is no coincidence: zinc also boosts libido and reproductive performance.
4. Extra virgin olive oil:
This healthy fat, a staple of the Mediterranean diet, promotes testosterone synthesis and protects testicular health. Using it in salads or cold-cooked dishes can improve its effectiveness.
What foods should be avoided to reduce testosterone
A nutrient-rich diet should be complemented by eliminating foods that negatively affect hormone production. Among the main enemies of testosterone are:
Ultra-processed foods
Trans fats
Sweets with refined sugars
Sugary drinks
Tobacco
Excessive alcohol consumption
These products promote chronic inflammation and increased abdominal fat, two factors that contribute to decreased testosterone by raising estrogen levels.
Maintaining healthy testosterone levels depends not only on age, but also on what you eat. A balanced diet, accompanied by physical exercise and healthy habits, can be an effective strategy for maintaining physical, emotional, and reproductive well-being over time.