For optimal testosterone levels, you should maintain a healthy weight and a balanced diet, with a healthy balance of fat, protein, and carbohydrates; avoid restrictive dieting as well as overeating. Additionally, eating the following foods can help boost T levels. * Foods rich in vitamin D: Tuna, beef liver, beans, low-fat milk that’s fortified with vitamin D, egg yolks, and fortified cereals * Foods rich in zinc: oysters, shellfish, beef chuck, beef roast, and beans * Foods rich in magnesium: leafy greens, beans and lentils, nuts and seeds, and whole grains * Fish rich in omega-3 oils: mackerel, herring, salmon, sardines, and trout * Ginger * Pomegranates * Extra-virgin olive oil * Onions