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Testosterone is a key hormone in the male body. It plays an important role in almost every system in the body: cardiovascular, muscular, endocrine, nervous, circulatory, and—of course—reproductive.

Keeping your body healthy and your testosterone in balance takes more than the occasional workout. To help your body maintain a healthy balance and combat low testosterone, your doctor may suggest increased exercise, testosterone replacement therapy, or—in most cases—a change in diet.

Here are 11 testosterone-boosting foods that are a natural complement to any testosterone treatment.

1. Low-fat Milk
The phrase “milk builds strong bones” is a saying for a reason. It truly does! Milk is an outstanding source of protein, calcium, and vitamin D. It can also keep testosterone in check for men with low levels.

Drinking the correct type of milk matters, however. Select a milk that is fortified with vitamin D and is low-fat or skim. These kinds of milk have the same or similar nutrient content as whole milk but leave out the saturated fat.

2. Cruciferous Vegetables
Tuna, egg yolks, beef, spinach, and fortified cereals are just a few testosterone-boosting foods ideal for combating low T.

Cruciferous vegetables—like broccoli, cauliflower, brussel sprouts, kale, turnips, and cabbage—are unique on our list, because they help with testosterone levels by lowering estrogen levels. These vegetables are full of a compound called indole-3 carbinol that is converted into a safer form of estrogen for the male body.

This transformation allows the body to regulate testosterone levels more easily. Increased levels of testosterone can help you regain muscle mass, lose weight, feel more energetic, and improve your sex drive.

3. Egg Yolks
Egg yolks are another delicious source of vitamin D to fit into your diet. Eggs have gotten a bad reputation in the past few years for being high in cholesterol, causing many people to pass on egg yolks and use eggs whites.

However, egg yolks contain more nutrients than egg whites and can help men struggling with low testosterone levels. Unless you have high cholesterol, you can safely eat one to three eggs for breakfast each day.

4. Fortified Cereals
Eggs can be a delicious part of your breakfast, but they aren’t the only breakfast food you have to rely on for a good source of vitamin D. For those with high cholesterol—or looking to change up their breakfast meal—cereal brands fortified with vitamin D can be a fantastic alternative!

Not only are these cereal brands fortified with vitamin D, but many of them are also designed to boost heart health. However, you should try to avoid the cereals high in sugar content. If you really want to hit it out of the park, add some low-fat or skim milk to your cereal to get even more vitamin D.

5. Pomegranates
Tuna, egg yolks, beef, spinach, and fortified cereals are just a few testosterone-boosting foods ideal for combating low T.

Pomegranates are a refreshing citrus fruit, ideal for anyone trying to stay healthy and increase their testosterone levels. This fruit is a tasty way to receive your daily dose of antioxidants and improve your circulation.

Plus, pomegranates can also increase testosterone levels by 24% when you eat them consistently for two weeks, according to one study.

6. Beans
White, kidney, and black beans are one of the few food sources that have both vitamin D and zinc. In addition, they’re a plant-based protein that assists with heart health.

Baked beans are another popular and good choice for vitamin D and zinc, but you’ll need to supplement your diet with other sources as well.

7. Tuna
Tuna, egg yolks, beef, spinach, and fortified cereals are just a few testosterone-boosting foods ideal for combating low T.

Tuna is a protein-rich, low-calorie food, and it’s good for heart health. It’s also packed full of vitamin D and has been linked to a longer life and increased testosterone levels.

A serving of tuna will fulfill the average person’s daily requirement for vitamin D. If tuna isn’t your style, there are other great sources of vitamin D available like salmon, cod, tilapia, or many other fish. Keep in mind, however, moderation is important when it comes to seafood. You should only consume two or three servings of seafood a week to minimize your intake of mercury.

8. Oysters
Tuna, egg yolks, beef, spinach, and fortified cereals are just a few testosterone-boosting foods ideal for combating low T.

Oysters are an outstanding source of zinc and protein to fit into your diet. One eight-ounce oyster can contain as much as 18 grams of protein and contribute to your daily requirement of zinc.

During puberty, zinc is essential in male development and can help keep testosterone in check throughout adulthood. Adding oysters to your diet can also help you raise your testosterone levels naturally if you have a zinc deficiency.

9. Spinach
Popeye had it right when he discovered his love and reliance on spinach. Spinach is an outstanding source of magnesium to add to your diet. This leafy, green vegetable plays a large role in both muscle development—as it did for Popeye—and reproduction.

An increase in magnesium can bind to testosterone and help you increase any low levels over time.

10. Shellfish
Tuna, egg yolks, beef, spinach, and fortified cereals are just a few testosterone-boosting foods ideal for combating low T.

Fish and oysters aren’t the only amazing food source from the sea that can assist with low testosterone. The occasional serving of lobster or crab can be a tasty way to add zinc into your diet and raise any low testosterone levels.

According to the National Institutes of Health, Alaskan King Crab has 43% of your daily recommended amount of zinc in only three ounces.

11. Beef
In the past few years, over-consumption of red meat has become a serious health concern. However, the correct cuts of lean, red meats can help boost testosterone levels in men. Meats like ground beef and chuck roast are a great source of zinc, while beef liver is an ideal source of vitamin D.

Like with most things, however, your beef consumption should be in moderation. Avoid eating beef every day; instead, substitute for a different protein or a vegetable.

Creating and sticking to a balanced diet of these 11 testosterone-boosting foods is a simple first step to help with low testosterone levels. Speak with your primary care physician, plan your meals, and talk to a testosterone replacement specialist today to combat low testosterone.