Eggs – rich in cholesterol (essential for testosterone production)

Lean meats (beef, chicken, turkey) – high-quality protein and zinc

Oysters – extremely high in zinc, a key mineral for testosterone

Salmon – omega-3s and vitamin D for hormonal balance

Sardines – healthy fats + calcium + vitamin D

Avocados – healthy monounsaturated fats and vitamin B6

Olive oil (extra virgin) – supports testosterone and reduces inflammation

Brazil nuts – rich in selenium, important for sperm and hormone health

Pumpkin seeds – packed with zinc and antioxidants

Sunflower seeds – vitamin E and selenium

Spinach – magnesium, which supports free testosterone levels

Broccoli and Brussels sprouts – help lower excess estrogen in men

Garlic – may enhance testosterone and reduce cortisol

Onions – antioxidant-rich and support testosterone

Bananas – contain bromelain enzyme which may boost libido

Berries (blueberries, raspberries) – rich in antioxidants, fight oxidative stress

Pomegranate – improves circulation and testosterone levels

Whole grains (oats, quinoa, buckwheat) – stabilize blood sugar and insulin

Dark chocolate (70%+) – magnesium and mood-boosting compounds

Green tea – anti-inflammatory and supports hormonal metabolism

Ginger – shown in studies to raise testosterone naturally

Water – proper hydration is essential for hormonal transport and detox