1. Eggs – Eggs are a great source of vitamin D, which has been shown to increase testosterone levels. One study found that men who took vitamin D supplements for a year had a 20% increase in testosterone levels. Eggs also contain cholesterol, which is a precursor to testosterone production.
2. Avocado – Avocados are high in monounsaturated fats, which can increase testosterone levels in men. One study found that men who consumed a high-fat diet had higher testosterone levels than men who consumed a low-fat diet.
3. Oysters – Oysters are a rich source of zinc, which is essential for testosterone production. One study found that men who supplemented with zinc for six weeks had a significant increase in testosterone levels.
4. Pomegranate – Pomegranates are rich in antioxidants, which can reduce oxidative stress and increase testosterone levels. One study found that men who drank pomegranate juice for two weeks had a 24% increase in testosterone levels.
5. Garlic – Garlic contains allicin, which can increase testosterone levels by reducing inflammation and oxidative stress. One study found that men who supplemented with garlic for three months had a significant increase in testosterone levels.
6. Brazil nuts – Brazil nuts are a great source of selenium, which can increase testosterone levels. One study found that men who supplemented with selenium for six months had a significant increase in testosterone levels.
7. Spinach – Spinach is high in magnesium, which can increase testosterone levels. One study found that men who supplemented with magnesium for four weeks had a significant increase in testosterone levels.
8. Pumpkin seeds – Pumpkin seeds are high in zinc, which is essential for testosterone production. One study found that men who supplemented with pumpkin seed oil for 12 weeks had a significant increase in testosterone levels.
9. Bananas – Bananas are high in potassium, which can increase testosterone levels. One study found that men who consumed a high-potassium diet for six days had a significant increase in testosterone levels.
10. Broccoli – Broccoli is high in vitamin C, which can increase testosterone levels. One study found that men who supplemented with vitamin C for two months had a significant increase in testosterone levels.
11. Sweet potatoes – Sweet potatoes are high in complex carbohydrates, which can increase testosterone levels. One study found that men who consumed a high-carbohydrate diet for three days had a significant increase in testosterone levels.
12. Almonds – Almonds are high in magnesium, which can increase testosterone levels. One study found that men who supplemented with magnesium for four weeks had a significant increase in testosterone levels.
13. Ginger – Ginger has anti-inflammatory properties and can increase testosterone levels by reducing inflammation. One study found that men who consumed ginger supplements for three months had a significant increase in testosterone levels.
14. Olive oil – Olive oil is high in monounsaturated fats, which can increase testosterone levels. One study found that men who consumed a high-fat diet with olive oil had higher testosterone levels than men who consumed a low-fat diet.
15. Red meat – Red meat is high in protein, iron, and zinc, all of which are essential for testosterone production. One study found that men who consumed a high-protein diet had higher testosterone levels than men who consumed a low-protein diet.

recommended servings:

1. Eggs – One whole egg contains about 6 grams of protein, 5 grams of healthy fats, and 1 microgram of vitamin D. Eating 1-2 whole eggs per day is a good way to incorporate this food into your diet.
2. Avocado – A recommended serving size of avocado is 1/2 of a medium-sized avocado, which contains about 120 calories, 10 grams of healthy fats, and 3 grams of fiber.
3. Oysters – A recommended serving size of oysters is about 6 medium-sized oysters, which provide about 16-20 milligrams of zinc.
4. Pomegranate – A recommended serving size of pomegranate is about 1 medium-sized fruit or 1 cup of pomegranate juice. This will provide about 20-30% of your daily vitamin C requirements and other antioxidants.
5. Garlic – A recommended serving size of garlic is about 1-2 cloves per day. Garlic can be added to meals as a flavor enhancer or taken as a supplement.
6. Brazil nuts – A recommended serving size of Brazil nuts is about 1-2 nuts per day. This will provide about 50-100 micrograms of selenium, which is the daily recommended intake for adults.
7. Spinach – A recommended serving size of spinach is about 1 cup of cooked spinach or 2 cups of raw spinach. Spinach is a good source of magnesium, vitamin B6, and iron, which are all essential for testosterone production.
8. Pumpkin seeds – A recommended serving size of pumpkin seeds is about 1/4 cup or 1 ounce. Pumpkin seeds are a good source of zinc, magnesium, and other nutrients that can support healthy testosterone levels.
9. Bananas – A recommended serving size of bananas is 1 medium-sized banana, which contains about 105 calories, 3 grams of fiber, and various vitamins and minerals that support testosterone production.
10. Broccoli – A recommended serving size of broccoli is about 1 cup of cooked or raw broccoli. Broccoli is a good source of vitamin C, fiber, and other nutrients that can support healthy testosterone levels.
11. Sweet potatoes – A recommended serving size of sweet potatoes is about 1/2 of a medium-sized sweet potato. Sweet potatoes are a good source of complex carbohydrates, fiber, and vitamin A, which can support healthy testosterone levels.
12. Almonds – A recommended serving size of almonds is about 1/4 cup or 1 ounce. Almonds are a good source of healthy fats, protein, and magnesium, which can support healthy testosterone levels.
13. Ginger – A recommended serving size of ginger is about 1 teaspoon of grated or chopped ginger per day. Ginger has anti-inflammatory properties and can support healthy testosterone levels.
14. Olive oil – A recommended serving size of olive oil is about 1-2 tablespoons per day. Olive oil is a good source of monounsaturated fats, which can support healthy testosterone levels.
15. Red meat – A recommended serving size of red meat is about 3-4 ounces per day. Red meat is a good source of protein, iron, and zinc, which are all essential for testosterone production. However, it is important to consume red meat in moderation and choose lean cuts to avoid excessive saturated fat intake.