You may have heard of testosterone as the male sex hormone, yet this essential hormone is so much more. For starters, testosterone is present in both male and female bodies. With that said, testosterone is normally far more influential in the male body. Testosterone controls the development of male physical attributes including the growth of the penis, testes, male body hair, — including facial and pubic — height, helps the voice deepen, creates sperm, and promotes the building of muscles and strong bones. How does it work? Testosterone is created in the male testes, is regulated by the “brain and the pituitary gland, a small gland at the base of the brain,” and is transported “through your blood to do its work.”
While some men may suffer from major testosterone deficiencies, referred to as Testosterone Deficiency Syndrome or Hypogonadism, this hormone naturally declines as men age, beginning around 40 years of age and decreasing by one percent per year. As men enter their seventieth year, “the average man’s testosterone production is 30 percent below its peak.”
For some men, medical intervention is necessary, especially those that suffer from Testosterone Deficiency Syndrome. Yet, for others seeking natural testosterone boosters will do the trick! Lifestyle habits play an important role such as practicing resistance training (weight lifting especially), decreasing cortisol levels in the body, and getting an ample amount of sleep.
Diet also plays an integral role in the production of testosterone. In fact, an unbalanced or highly processed diet has been linked to a decreased production of testosterone. It’s important to have a varied, nutrient-dense diet, yet some vitamins and minerals work better than others at increasing testosterone levels. Specifically, foods that are rich in magnesium, zinc, vitamin D, and protein have been shown to boost testosterone levels.
Here are 15 recipes from the Food Monster App that may help boost testosterone!
This High Protein Kidney Bean Burrito Bowl by Sarah Baker packs an impressive punch of testosterone-boosting compounds. Kidney beans and avocados are rich sources of magnesium and protein, offering smaller amounts of zinc. This protein bowl is naturally sweetened with lime, a natural aid for nutrient absorption, thickened with healthy fat-filled coconut oil and vegan parmesan, and enriched with chili powder and paprika.
Source: Mushroom Burger
Just because you follow a plant-based diet doesn’t mean you can’t have the delicious burger every once in a while! This Mushroom Burger recipe by Melanie Sorrentino takes only 20 minutes to whip up and provides a great source of vitamin D-rich mushrooms of your choice, healthy fat-filled oil of your choice, and a dose of liquid smoke to offer a burst of flavor.
Looking for the ultimate nutrient-dense bowl to keep you going throughout the day? Try this Grilled Avocado, Cauliflower, and Sweet Potato Power Bowl with Tahini Dressing by Taylor Kiser. This bowl not only provides energy-providing ingredients such as fresh lemon juice, cauliflower, zucchini, and olive oil, but it’s also packed with magnesium-rich avocado!
Source: Pumpkin and Chickpea Flan
The list of ingredients for this Pumpkin and Chickpea Flan recipe by Valentina Chiappa may be long, yet the cook time is only 20 minutes! This creative and delicious twist on traditional flan is centered around testosterone-boosting chickpeas (also referred to as garbanzo) rich in protein, magnesium, and zinc. Plus, with this recipe, you’ll get a dose of heart-healthy extra virgin olive oil, inflammation-fighting turmeric, and naturally sweet, magnesium-rich pumpkin.
Source: Black Bean Brownie Batter
This recipe should be a staple in all plant-based eater’s refrigerators! Much like pumpkin flan, this Black Bean Brownie Batter recipe by Gretchen Lidicker is a twist on traditional, sugar-rich cookie batter. Instead of sugar, this recipe calls for healthy fat-filled cashew butter, adaptogenic cacao powder, and naturally sweet dates. Based upon a foundation of magnesium-rich dark chocolate and protein-rich black beans, this is the perfect testosterone-boosting treat!
Lentils are essential for a balanced plant-based diet. These popular legumes are not only a rich source of protein, but they also provide a dose of dietary fiber and testosterone-boosting magnesium and zinc. This Lentil and Beetroot Salad with Tofu Feta by Aryane Heroux-Blais packs a powerful punch of protein with a flavorful infusion of dill, parsley, lemon, apple cider vinegar, oregano, basil, and Dijon mustard!
Vitamin D is one of those incredibly difficult to naturally source vitamins. It’s naturally present in mushrooms, but only in trace amounts. Aside from getting those sunny rays, the only other source is via supplements or fortified foods. This is where fortified plant-based milk alternatives shine! Try substituting your favorite vitamin D fortified plant-based milk in this Mexican Horchata: Rice and Almond Drink by Patrick Calhoun for your daily testosterone-boosting dose!
Buckwheat is an exceptionally healthy, gluten-free flour alternative. This Sweet Ricotta Cheese With Raw Buckwheat recipe by Nele Liivlaid calls for a whole cup of buckwheat groats, which offers up a perfect storm of testosterone-boosting compounds including 301 milligrams of magnesium, 3.7 milligrams of zinc, and 15 grams of protein. A sweet and savory treat, this dairy-free ricotta cheese is also rich in dietary fiber, detoxing lemon juice, and healthy fat-filled cashews and coconut cream!
Seeds are a great addition to any balanced plant-based diet. They are generally rich in healthy fats, vitamins, and minerals. Hemp seeds, in particular, are a great source of zinc, such as in this 6-Ingredient Tahini, Hemp Seed, and Basil Dressing by Olivia Budgen.
Source: Banana Oat Flapjacks
Have a few extra minutes in the morning? Take that time to make these super-simple Banana Oat Flapjacks by Maryke Wylde. With only 5 plant-based, nutrient-dense, testosterone-boosting ingredients — bananas (rich in magnesium), oats (rich in magnesium and zinc), almond milk (fortified with vitamin D), vanilla extract or essence, and your choice of flour (such as nutrient-dense, gluten-free buckwheat) — and 5 simple steps, these flapjacks are the perfect way to start the day!
Try a plant-based twist on the traditional nachos with this Black Bean Tempeh Nachos With Cashew Cheese recipe by Ginny McMeans. A conglomeration of flavors — garlic, onion, lemon, and lime — and combined with nutrient-rich, testosterone-boosting avocado and black bean, this could be your go-to guilty pleasure without the guilt!
A tasty, decadent plant-based alternative for that dinner party! This Truffle Oil Mushroom Bruschetta With Fermented Garlic recipe by Cara Carin is infused with the potently delicious truffle flavor, along with other strong enhancers such as fermented garlic, coconut oil, and tamari sauce. You’ll also get a dose of testosterone-friendly vitamins and minerals with vitamin D inclusive mushrooms and protein, magnesium, and zinc-rich chickpeas!
Source: Green Spinach and Tahini Soup
This Green Spinach and Tahini Soup by Christine DesRoches is a simple, easy to prep and reheat, testosterone-friendly meal option for the week! Based around 6 cups of magnesium-rich spinach, this soup is filled with hearty flavors such as onion, garlic, apple cider vinegar, and tahini.
Source: Carrot and Kale Quinoa Patties
These Carrot and Kale Quinoa Patties by Judy Moosmueller aren’t just good for your eyesight with beta-carotene-rich carrots, but they also can help boost testosterone with magnesium, zinc, and protein-rich kale, oats, pumpkin seeds, and quinoa. With a quick 35-minute cook time, these are the perfect prep and pack lunch!
Source: Chickpea and Kale Asian Rice
Looking for a simple, yet nutrient-dense rice dish? This Chickpea and Kale Asian Rice recipe by Ashley Smyczek may be perfect for you! With a range of flavors — including garlic, onion, toasted sesame oil, and tamari sauce — a bit of heat from crushed red pepper, a broad range of nutritional value sourced from kale, garlic, jasmine rice, onion, and a bit of healthy fat from coconut oil and nut butter, this simplistic recipe won’t disappoint.
We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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