Stress and unhealthy lifestyle choices can take a significant toll on testosterone levels – a person as young as 30 can begin to be impacted by this predicament. While many associate low testosterone levels with sexual health, lower testosterone levels can impact the body as a whole- stamina, mood, physical recovery, and cellular repair can all be affected by low testosterone.

Testosterone levels can be brought back to a healthy balance with proper diet and exercise. Here are 10 foods (and their purposes) to include in your diet to help recover from low testosterone levels:

Avocados
High levels of low-density lipoprotein (LDL) is a major issue for those with low levels of testosterone so it is extremely important to eat foods that raise the high-density lipoprotein (HDL) and lower the LDL simultaneously. Avocados are a prime contender for this. Fish oil and nuts can also be consumed for this purpose.

Cabbage
As men age, the estrogen levels begin to peak and testosterone begins to decrease. Cabbage helps by flushing out a significant amount of estrogen; a chemical called indole-3-carbinol found in cabbage is responsible for this effect.

Pomegranates
Impotence is an unfavorable result of low testosterone levels however the solution can be found in pomegranates. About 47% of impotent men found their condition improve significantly from consuming a glass of pomegranate juice daily according to the research conducted by The International Journal of Impotence.

Citrus Fruits
Along with being loaded with vitamin C, citrus fruits are also high in vitamin A. Vitamin A is crucial in the production of testosterone. In addition, it helps lower stress hormone cortisol and estrogen.

Red Grapes
Results of a study conducted by University of Hong Kong revealed that eating a serving of red grapes daily not only raises testosterone levels but also improves the quality of sperm.

Tuna
Foods rich in vitamin D are crucial in keeping up testosterone levels. Researchers at Graz Medical University in Austria revealed that vitamin D can boost testosterone levels by up to 90%. Those on vegetarian/vegan diets have been known to have low testosterone levels – therefore it is encouraged that they look into vitamin D supplements or get sufficient amounts of sunlight.

Oysters
Another important mineral needed for a testosterone boost is zinc and oysters contain the most zinc out of any food. Cheeses like ricotta and Swiss are also good source of zinc.

Ginseng
Various studies have shown ginseng producing significant results for those suffering from erectile dysfunction. It is commonly referred to as “herbal Viagra”.

Watermelon
Discovered by researchers at Texas A&M University, an amino acid called citrulline (found in watermelons) converts to arginine in the body – resulting in a boost in blood flow!

Honey
Another important mineral required for testosterone production is Boron – which can be found in honey. Honey also contains nitric acid, which is known to open blood vessels and improve blood flow.