Bananas have long been known as a superfood. In addition to being a quick, tasty snack when you need an energy boost, they also offer an impressive combination of some of the most important vitamins and minerals, including Vitamin C and potassium.
In fact, the benefits of bananas may seem too good to be true: they can help lower your sodium levels, improve your immune system, and aid your digestion. And compared to other superfoods, they’re incredibly affordable and easy to add to your diet.
Not only that, but bananas are a natural way to help you increase your testosterone, especially if you eat them as part of a regular exercise routine.
Can Bananas Boost Testosterone?
Bananas are a powerhouse of important vitamins and minerals that aid in the production of testosterone. If you don’t eat enough fruits and vegetables, it’s easy to leave these nutrients out of your diet, which can contribute to low testosterone levels.
Here are just a few of the vitamins and minerals bananas contain:
- Vitamin B6
- Vitamin C
A single banana has around 10% of the recommended daily intake of potassium, and around a third of the RDI of Vitamin B6. It also contains magnesium, which is vital for the production of testosterone, and copper, which helps the body absorb iron.
Making sure that you get enough of these key vitamins and minerals goes a long way toward aiding your body in the production of testosterone.
How Bananas Boost Testosterone
Are bananas really any better than other foods at increasing testosterone production? What sets them apart from other fruits with high vitamin content?
In addition to these benefits, there another lesser-known element that makes bananas a good choice for boosting testosterone: They contain an enzyme called bromelain that’s been linked to increased testosterone.
What is Bromelain?
Bromelain has long been used as a dietary supplement to help with inflammation and digestion. It’s also used to increase testosterone and boost libido in men.
Bromelain can help keep testosterone levels high at times when they would be likely to drop, such as during and after exercise.
Bromelain is found in the pineapple, and most extracts are made from the stem. But it’s also found in the fruit of the pineapple as well as in bananas.
By increasing your intake of bananas, you can add this enzyme to your diet without having to take it in the form of a supplement. Plus, you’ll get the added benefits of the other vitamins contained in the fruit.
Other Health Benefits
Healthy testosterone production is linked to many systems in the body. It’s important to maintain overall health so your body can produce appropriate levels of testosterone. Bananas can help with that by improving your body’s other functions.
Here are a few more ways bananas contribute to overall health:
Lower Stress Levels
Vitamin C is linked to the body’s production of cortisol, which is known as the “stress hormone.” If you don’t get enough Vitamin C, the body produces more cortisol, which in turn lowers the amount of testosterone in the bloodstream.
The vitamin C content in bananas and other fruits can help keep the amount of cortisol in your body under control. No only does this contribute to lower stress levels overall, but your body will be able to produce more testosterone as a result.
Lower Blood Pressure
Potassium and magnesium are great for blood pressure and heart health, particularly if you eat a lot of sodium in your diet. Increasing your potassium intake will keep your sodium levels under control and reduce your risk of heart disease.
Bananas are also a good choice for managing blood sugar. Compared to other fruits, they have a low Glycemic Index (30 for green bananas, 60 for yellow), so are good for your blood sugar levels, unless you have type 2 diabetes.
Low testosterone is linked to insulin resistance, meaning you need more insulin to maintain healthy blood sugar levels. Bananas may help to increase your sensitivity to insulin, which can lead to improve blood sugar levels overall.
Bananas are also a healthy source of fiber, with around 3 grams per fruit. Under-ripe bananas are full of resistant starch and pectin, which promotes beneficial gut bacteria and can reduce the risk of colon cancer.
Improved Kidney Function
Potassium is important for good kidney function, and eating bananas regularly can help maintain kidney health. Studies show that people who eat bananas several times per week were 33%-50% less likely to get kidney disease.
Stronger Immune System
Vitamin B6 contributes to hemoglobin production, which is a protein found in red blood cells. Low levels of hemoglobin can lead to anemia and leave the body susceptible to infection and disease. The Vitamin B6 in bananas, along with their high levels of antioxidants, helps maintain a strong immune system response.
Should you eat bananas to boost your testosterone?
In general, yes: bananas have a range of health benefits that can contribute to your body’s testosterone production. Especially when eaten before and after a workout, bananas can regulate your energy absorption and help you lose weight. You can eat them in place of other snacks that have been shown to lower testosterone.
But no single food source is a shortcut to increasing your testosterone, and you may require a more thorough testosterone-boosting program to meet your needs.
For example, some people may take a bromelain extract to supplement the amounts of bromelain they acquire from eating bananas. Or, they may need more Vitamin B6 or magnesium than they can acquire from fruit alone.
If you think you might have low testosterone levels, and want professional advice on how to increase them in order to reduce weight or fight the effects of aging, consider meeting with a wellness professional before making major changes to your diet.
This content was reviewed by Dr. Gary Kawesch. Dr. Kawesch graduated from Yale University, getting his degree in Molecular Biophysics and Biochemistry. He then got his medical degree at the UCLA School of Medicine. He completed his internship in internal medicine at USC’s Huntington Memorial Hospital in Pasadena, and his ophthalmology residency at the UCLA’s Jules Stein Eye Institute. For over 18 years, Dr. Kawesch was one of the foremost ophthalmic surgeons in the US and has consulted with and was a team doctor for seven professional sports teams in California. He continues to work with the Oakland Raiders. He trained with the American Academy of Anti-Aging Medicine and helps men increase their vitality, lifespan and overall healthspan.