To boost testosterone naturally, you want to opt for foods rich in B vitamins and minerals like zinc.

This menu has them all, in spades.

  • One glass (8 ounces) organic skim milk

Skim milk contains less estrogen—a testosterone downer—than full fat but still has T-building protein.

  • 2 to 3 cups freshly chopped kale and spinach…

Spinach and kale have plenty of magnesium, an essential mineral for maintaining high amounts of T.

  • …tossed with 1 cup cooked butternut squash, chopped (skin removed)…

Slow-digesting carbs from starchy plants like squash tamp down blood-sugar levels, keeping T topped off.

  • …topped with 5 to 6 ounces steamed oysters, marinated in lemon juice and roasted garlic (2 garlic cloves per 5 ounces)

Oysters are packed with zinc, a mineral that increases levels of testosterone and growth factor-1.

To keep your levels high, avoid these 4 hidden testosterone killers, see how you can mentally boost your T, and read how one man suffering from low levels searched for the answer to whether testosterone-replacement therapy is good or bad.