Lifestyle

Best Vegetables To Eat Daily For Testosterone

December 06, 2021

4 mins

Testosterone is the primary sex hormone in men and plays a critical role in multiple physiological functions.

Although primarily responsible for regulating libido and producing sperm, testosterone also helps to maintain muscle strength and bulk, support the density of your bones, and create red blood cells.

Unfortunately, the amount of testosterone that your body produces naturally decreases as you age. And when the amount of testosterone in your blood is too low, it can lead to a variety of sexuality issues including a reduced sex drive and erectile dysfunction.

Highly effective prescription medications are available that can help solve difficulties relating to erections, but they won’t do much for your sex drive or testosterone production.

Luckily, you might be able to at least partially address testosterone issues by making a few changes to your diet -- specifically by eating certain vegetables.

Need a testosterone solution?

Elevate your vitality and supercharge your life with Rex MD.

Get Started

Why Are Vegetables Important?

There is no food group in the world that provides the same level of micronutrition as vegetables. While fruits are healthy, necessary, and beneficial in their own right, they generally contain more sugar and calories than vegetables and provide fewer essential nutrients.

Vegetables contain several critical micro and macro nutrients that are important to overall health. Fiber, vitamin C, potassium, vitamin K, folate, vitamin A, and magnesium are a few of these nutrients, all highly beneficial to your health:

Fiber is helpful in lowering cholesterol levels, critical in your digestion, and gives you the sensation of feeling full when eating.
Vitamin C helps your body to absorb iron from foods, strengthens your teeth and gums, and speeds up the healing process of wounds.
Potassium is a necessary nutrient that helps your muscles to contract, balance your fluid levels, and maintain optimal blood pressure.
Vitamin K is used by your body to help with blood clotting, wound healing, and keeping your bones healthy.
Folate plays an important role in creating red blood cells that help to transport oxygen from your lungs throughout your body.
Vitamin A is beneficial to your eyes and skin but also plays a major role in the overall growth and development of cells.
Magnesium helps to support the functions of your muscles and nerves while also providing a boost to your energy levels.

These nutrients can help lower the risk for chronic disease, like prostate cancer, cardiovascular diseases, and breast cancer. Perhaps the most fascinating part about vegetables is that they can provide these essential nutrients without much of a tradeoff or catch. Most vegetables are low in fat content, sugar, and calories, and they may help lower cholesterol and promote healthy blood sugar levels.

Despite all of these wonderful benefits, the Center for Disease Control estimates that just one in ten Americans eat the recommended amount of vegetables daily. Just 10% of Americans!

What Vegetables Are Good For Boosting Testosterone?

Two to three cups of vegetables every day, varied of course, is enough to provide all of the benefits listed above.

However, if you're looking to boost your testosterone or improve your sexual health, you need some specifics.

No vegetables are “bad” for you in moderation, but these are the ones that can help improve your sexual health the most:

Cruciferous Vegetables

Cruciferous vegetables are rich in folate and vitamin K, but also contain high levels of vitamin A and vitamin C. These vegetables can be especially beneficial for your testosterone levels due to a chemical compound called indole-3 carbinol (I3C).

Some examples of cruciferous vegetables include:

Broccoli
Brussel sprouts
Cabbage
Cauliflower, which is a plant source of omega-3 fatty acids
Kale
Turnips

Technically, I3C itself doesn’t boost the production of testosterone, but instead, it is converted into a safer version of estrogen, which can help prevent your body from synthesizing the traditional estrogen that might lower testosterone production.

Leafy Greens

Dark and leafy green veggies contain lots of micronutrients and the vitamins A, C, and K. However, it’s their high magnesium content that really helps testosterone.

One study involving nearly 400 participants found that men with higher levels of magnesium in their blood also had higher levels of testosterone. Along with the benefits listed above, magnesium is known to be a powerful antioxidant with strong anti-inflammatory properties. Oxidative stress and inflammation can lower your testosterone production, partly due to the hormone cortisol. Testosterone and cortisol have a reactionary relationship with one another, meaning that high levels of one will result in lower levels of the other.

Some examples of leafy green vegetables include:

Arugula
Chard
Collard greens
Lettuce
Spinach

Mixing dark leafy greens in salads alongside carrots and tomatoes can make for a great meal packed with nutrients and more grams of fiber than you might expect. You can also add berries like blueberries or strawberries for added flavor and sweetness, or pair the salad with dips like hummus for a few extra grams of protein.

What Foods Have a Negative Impact on Testosterone?

Certain foods can be very beneficial to your sexual function and overall health. But they won’t be nearly as effective if you're still eating foods that are bad for you.

1 - 1 = 0, after all.

Highly Processed Foods

The easiest single thing you should avoid eating is highly processed foods like those bargain frozen meals and junk food snacks, as these foods generally don't provide much nutritional value and can contribute to metabolic and cardiovascular conditions, and worse.

They tend to contain high salt, fat, and sugar content, all of which can contribute to high blood pressure, sclerotic arteries, diabetes, and obesity. Each of these medical conditions can reduce testosterone production, and all of them have a strong association with erectile dysfunction.

Alcohol

Alcohol is another part of your diet that can contribute to lower testosterone production by negatively impacting vital glands in your body.

There are three glands in your body that play a role in producing testosterone: the hypothalamus, anterior pituitary gland, and the testicles. First, the hypothalamus releases gonadotropin-releasing hormone (GnRH) that causes the anterior pituitary gland to release luteinizing hormone (LH) and follicle-stimulating hormone (FSH). The LH and FSH hormones then cause your testicles to create testosterone.

Alcohol can have a negative impact on each of these glands and be highly disruptive to the overall process.

Alcohol abuse is also a key risk factor for developing erectile dysfunction due to its impact on blood flow and the central nervous system.

The Takeaway

Eating cruciferous and dark leafy green vegetables can be beneficial to testosterone production, while processed foods and alcohol can hinder them.

There are tons of essential nutrients found in vegetables that can help to improve your sexual function and overall health. Cruciferous vegetables, such as broccoli, cauliflower, and kale, as well as leafy green vegetables, such as spinach and arugula, are some of the best foods you can eat for boosting your testosterone. For best results, you should also avoid eating processed foods when possible and limit your alcohol consumption. Focus on whole foods and eat more veggies.

If you're still experiencing sex-related issues, connect with a doctor. The licensed professionals at Rex MD can help you to understand the cause of your symptoms and write prescriptions for medications that can help, if appropriate. It's all done from home, medications are delivered in discreet packaging to your door, and it's more affordable than ever before.

Click here to get started with your free consultation today.