Surprisingly a lot of men, even men who are physically active, suffer from low testosterone levels and high levels of estrogen. Stress, inactivity,smoking can lead to reduced secretion of testosterone , but eating wrong (unhealthy food) is no.1 enemy of testosterone.  In this article you will find 10 types of food that helps to raise testosterone levels, which will help you to build more muscle mass.


They had protein,magnesium and a large amount of zinc.  Although, it increases physical endurance, oysters contain more zinc than any other food, giving almost 7 times of the recommended daily intake of zinc. Eat one portion weekly, live or cooked but avoid fried.

2.Veal meat

Contain protein, magnesium,iron, saturated fat. Beef contains two key ingredients that induce the secretion and affect positively to building muscle mass, zinc and protein.


Peas food you must have included in your diet. They contain zinc more that any other vegetables, even can be compared with veal. Add to a meal with high amount of protein, low in fat, and you have a winning combination.

4.Chicken breast

A very good source of protein and low in fat. High protein diets have a major impact on increasing muscle mass and testosterone levels. Chicken and turkey have zinc deficiency, but their proportion of protein against fat makes them necessary in any diet.


Eggs contain protein and cholesterol. Testosterone is synthesized from cholesterol, so foods that contain cholesterol (certain amount) is a good source of building blocks for testosterone. Eggs are a source of pure cholesterol. Eggs are perfect for starting the day.

6.Low-fat cottage cheese

Contain protein and low in fat. A bowl of cottage cheese has a a higher amount of milk protein then a portion of chicken or turkey meat. Eat it as a snack or with a meal that will increase the secretion of testosterone.


Broccoli contains Indole-3-carbinol and fibroids. Elevated levels of estrogen in the body can increase getting fat and slow down the process of building muscle mass.  In a clinical study, it is proven that indole-3-carbinol reduces twice the level of estrogen in men. Broccoli containing hight percentage of Indole, a compound that has the property to reduce estrogen levels in th body.


Cabbage also contains indole-3-carbinol and hight content of fibroids. They are great for weight control.  Keeping a lower percentage of body fat has anti-estrogen effect.

9.Brussels sprouts

Like the other vegetables,as well as this helps to reduce estrogen and contains high percentage of fibroids.


Onion contains allicin. The active ingredients in garlic elevated secretion of testosterone and reduce secretion of cortisol, a hormone that competes with cortisol, which breaks down muscle tissue.