10 Plant Based Foods to Boost Testosterone on a Vegan Diet

plant based foods

10 Plant-Based Foods to Increase Testosterone


Testosterone is a primary sex hormone in males, which is also present in females.

This hormone is really important especially for males, to live a healthy life.

It helps in many ways, like:-

  • Increase the sex drive.
  • Raise Bone Mass.
  • Improves the distribution of fat in males.
  • Increase the Muscle Size and Strength.
  • Helps in the production of Red Blood Cells.


  • Banana


banana, vegan foods that boost testosterone


Banana is one of the most important foods for boosting T-levels, its benefits are:-

  • Rich in Potassium.
  • An increase in Energy.
  • Helps in Digestion.
  • A cure for Ulcers & Heartburn.
  • Rich in Vitamin B6 ( increase Haemoglobin in the blood ).
  • Improve the clarity of skin.
  • Source of many Vitamins & Minerals.
  • Helps in Fighting Cancer.
  • Regulates blood pressure.


  • Chia Seeds




Chia seeds have many benefits, some of them are following:-

  • Boost Testosterone Levels.
  • Omega-3 fats.
  • Potassium, Zinc, Iron, Magnesium.
  • Improve Metabolism.
  • Regulate Blood Pressure.
  • Normalise Blood Sugar Level.
  • Reduce Stress Level.


  • Pumpkin Seeds


pumpkin seeds


Pumpkin seeds consist of zinc in it, which helps to regulate the T-levels inside the body.

It helps in promoting a growth of sex hormones & healthy metabolism.

It is also a good source of tryptophan, which is an amino acid.

This amino acid helps the body to produce more serotonin, to balance the hormones.


  • Avocado




Avocado has many benefits, some of them are following:-

  • Libido-Boosting food.
  • High in Vitamin B6.
  • Rich in Healthy Fats
  • Boost Testosterone Levels.
  • Improve the metabolism.
  • Reduce Cortisol Level ( Stress Hormone ).

Avocados’ fats also reduce high levels of unhealthy cholesterol levels (LDL), which lowers the T-levels inside the body.

Remember, Animal-based fats increase the level of LDL ( low-density lipoprotein ) that is bad cholesterol & plant-based fats increase the level of HDL ( high-density lipoprotein ), that is good cholesterol.


  • Coconut




Coconut helps in increasing the T-levels of the body, which directly help to increase the lean muscle mass.

It s provides the saturated fat to the body at an optimum level, which will make cholesterol which eventually helps in the production of testosterone levels, approx 10 % of your daily diet.

Don’t consume too much animal-based fat, which will provide bad cholesterol.


  • Nuts



Nuts consist of almonds and walnuts which are rich in amino acids such as arginine. which helps improve blood flow.

Benefits of nuts are as follows:-

  • Improving the blood flow.
  • High in unsaturated fats ( good fats ).
  • Omega 3 fatty acids.
  • Rich in fiber ( prevent type 2 diabetes ).
  • Vitamin E ( helps in the development of arteries )
  • Plant sterols ( lowers bad cholesterol ).


  • Broccoli




Broccoli is one of the most important foods, which gives a number of health benefits like:-

  • Vitamin K ( helps in blood clotting ).
  • Vitamin C ( heal wounds & antioxidant ).
  • Fiber (lower the bad cholesterol ).
  • Potassium ( improve the function of a heart ).
  • Folate ( maintain the new cells in the body ).


  • Garlic


garlic, natural testosterone, natural testosterone booster foods, vegan testosterone

Garlic also helps in improving the T-levels in the body, its benefits are:-

  • Improve Athletic Performance
  • Helps to live longer.
  • Rich in Antioxidants.
  • Increase Good Cholesterol Levels.
  • Improve Blood Pressure.
  • Increase Immunity power.
  • Consists of Medicinal Properties.


  • Maca


maca, boost testosterone naturally, high testosterone,testosterone food


Maca also helps in many ways, such as:-

  • Improving hormones.
  • Boost the power of Libido.
  • Reduce the Stress Level.
  • Boost T-Levels.
  • Good pre-workout Drink.
  • Improve Metabolism.



  • Spinach




There are number of benefits of it:-

  • Helps to cure diabetes.
  • Cancer prevention.
  • Asthma prevention.
  • Lower the Blood pressure.
  • Improves Bone Health.
  • Helps in Digestion.
  • Healthy Skin & Hair.


  • Supplements


Supplements, zinc testosterone, increase testosterone,foods that boost testosterone


Some of the highly beneficial supplements, which not only helps in the production of testosterone but also has other numerous benefits with them.


1 ) Vitamin B


Different types of vitamin B, with their benefits & food sources, are as follows:-


  • B1 (Thiamine) 


Benefit: Vitamin B1 helps the body make new cells.

Food sources: Whole grain foods such as bread, breakfast cereals, rice, noodles, and flour, wheat germ, eggs, beans, and nuts.


  • B2 (Riboflavin) 

Benefit: This B vitamin is important for red blood cell production and fighting free radicals.


Food sources: Milk and dairy products, nuts, eggs, green leafy vegetables, lean meats, legumes, and milk.


  • B3 (Niacin)


Benefit: Helps regulate the nervous and digestive systems and aids in the conversion of food into energy.

Food sources: Eggs, fish, nuts, dairy, lean meats, legumes, and yeast.


  • B5 (Pantothenic acid)


 Benefit: Breaks down fats and carbohydrates for energy and is responsible for the production of hormones.

Food sources: Vitamin B5 is found in almost all foods, including avocados, broccoli, kale, whole grains, potatoes, eggs, legumes, and meat.


  • B6 (Pyridoxine)


Benefit: Helps the body turn food into energy. Vitamin B6 also helps the body fight infection.

Food sources: Potatoes, chickpeas, fruits (except citrus), chicken, fish, and organ meats.


  • B7 (Biotin)


Benefit: Involved in the production of hormones.

Food sources: Wheat germ, whole-grain foods, egg yolks, fish, milk, mushrooms, nuts, Swiss chard, chicken, and salmon.


  • B9 (Folic acid)


Benefit: This B vitamin helps cells make and maintain DNA and promotes the growth of red blood cells. It also helps to reduce the risk of birth defects.

Food sources: Beef liver, spinach, beans and legumes, asparagus. orange juice, broccoli, peanuts, avocado, dark leafy greens, and salmon.


  • B12 (Cobalamin)


Benefit: Vitamin B12 helps regulate the nervous system and plays a role in red blood cell formation.

Food sources: Fish, beef, milk, yogurt, cheese, eggs, shellfish, beef liver, and clams.




Apart from boosting testosterone, it has other benefits too:-


  • Increase the Immunity power.
  • Powerful Antioxidant for fighting Cancer.
  • Balance the hormones.
  • Cure Diabetes.
  • Good for Heart Health.
  • Prevent Diarrhea.
  • Helps in Fertility.
  • Support Liver Health.
  • Helps in Growing & Repairing Muscles.


Food sources: Meat, beans, nuts, brown rice, turkey, milk, and oysters.


Vitamin A


Apart from boosting testosterone, it has other benefits too:-

  • Helps in Good Vision
  • Bone Growth.
  • Good for Reproduction.
  • Plays a role in cell division and cell growth.
  • Boost Immune System.
  • Clear the Skin.


Food sources: spinach, carrots, apples, pineapples and red peppers can help.


( Remember: All the non-veg food sources in supplements are mentioned just for the knowledge, it’s not mandatory to include them in your diet, you can go for veg foods or you can also purchase an additional supplement in a form of pills from the market, to fulfill your daily requirement ).




The purpose of this blog post is too aware all of you about the importance of vegetarian diet or plant-based foods in a building up of testosterone.

Never depend yourself completely on the animal-based foods, try to mix up both of them, or else just go for the above-mentioned foods if you are a vegetarian.

I hope this will help people, especially vegetarians, who think animal-based foods are the only source of building muscles.



Facebooktwittergoogle_plusredditpinterestlinkedinmail Pages: