Many factors influence testosterone -- your genetic makeup, supplements and exercise routine, for example -- and your diet can have a significant effect as well. Many micronutrients, vitamins and minerals, are involved in the production of hormones such as testosterone, so eating vegetables that contain these nutrients may help you enhance your testosterone levels. Consult a doctor before attempting to treat any condition such as low testosterone levels.
Soybeans are a unique vegetable in that they are high in fat -- 1 cup of cooked soybeans provides 11.5 grams of fat -- and rich in protein, with 22 grams per cup. This can be beneficial for testosterone, as research from the December 1999 edition of "The American Journal of Clinical Nutrition" indicates that increased dietary fat intake promotes higher testosterone levels. Additionally, soybeans are rich in magnesium, which can also help increase testosterone production, according to June 2011 research from "International Journal of Andrology."
If you're interested in promoting testosterone increase to build muscle mass, baked beans can support your goals in multiple ways, as they provide protein and carbohydrates, which can help you recover from workouts. Additionally, baked beans rich in zinc, with 22 percent of the daily suggested intake in one cup. Research published in the February-April 2006 edition of "Neuro Endocrinology Letters" indicats that increased zinc intake may promote higher testosterone levels.
Avocados are another high-fat vegetable and each cup of sliced avocado contains 21 grams of fat. Unlike soybeans, avocados are not high in protein. However, avocados are a rich source of magnesium, which the aforementioned study from the June 2011 issue of "International Journal of Andrology" indicated can increase testosterone levels.
Spinach is a low-calorie food, so it can fit into a variety of diets. It may have a particularly beneficial role in testosterone-boosting diets, as one cup of the vegetable contains 24 percent of the daily suggested intake of calcium. According to research in the January 2009 "Biological Trace Element Research," increased calcium intake may enhance testosterone production.
- USDA National Nutrient Database: Soybeans, green, cooked, boiled, drained, without salt
- The American Journal of Clinical Nutrition: Effects of Dietary Fat and Fiber on Plasma and Urine Androgens and Estrogens in Men: A Controlled Feeding Study
- International Journal of Andrology: Magnesium and Anabolic Hormones in Older Men
- National Institutes of Health Office of Dietary Supplements:Dietary Supplement Fact Sheet: Zinc
- Neuro Endocrinology Letters: The Effect of Exhaustion Exercise on Thyroid Hormones and Testosterone Levels of Elite Athletes Receiving Oral Zinc
- USDA National Nutrient Database: Avocados, Raw, All Commercial Varieties
- National Institutes of Health:Dietary Supplement Fact Sheet: Calcium
- Biological Trace Element Research: Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation