Foods to Boost Male Sexual Health and Performance

Your sexual health will benefit from eating a diet high in fruits, vegetables, and whole grains, and your risk of erectile dysfunction may be decreased. Included in the healthy options with known advantages are spinach and carrots.

Your sexual health and prostate health may be top of mind given that erectile dysfunction in younger men is on the rise and that 1 in 8 men may get prostate cancer in their lifetime.

Surprisingly, eating is one unanticipated method you might boost your sexual health.

Your body, including the penis and other sexual organs, is powered by the nutrients you consume.

However, you may fill your day with nourishing whole meals that support your blood’s ability to carry the nutrients your penis, prostate, and other sexual organs require to function at their best rather than eating as though your penis requires particular attention.

These nutrients may improve your sexual health and performance whether your issue is erectile dysfunction, low testosterone levels, or prostate health.



foods to boost male sexual health


Sure, this creamy fruit is high in fat, but it’s the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and “bad” cholesterol (LDL), too. The trick is to use a “mono” fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.



foods to boost male sexual health


The banana is celebrated for its bounty of potassium — and with good reason. Potassium is critical for muscle contractions and bone health. It also helps Blood Pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

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Tomato Sauce

foods to boost male sexual health


Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat Tomato Sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.



foods to boost male sexual health


Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body — which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.




The well-known blood flow enhancer folate is abundant in spinach. Male sexual function depends heavily on folic acid. Erectile dysfunction has been connected to low blood folic acid levels.

One of the highest folate-rich foods is cooked spinach, which has 77% of the Daily Value (DV) for folate per cup (185 grams). Spinach also has a considerable quantity of magnesium, which increases blood flow and may raise testosterone levels.


Lean Red Meat

foods to boost male sexual health


If you’re a steak-and-potatoes guy, you’re in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.



boost male sexual health


According to a study including more than 3,000 males, those who self-reported the highest daily caffeine intake (85–300 mg, or 1-3 cups or 240–720 ml of coffee), were less likely to suffer erectile dysfunction than those who claimed the lowest intake.

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The fact that these results were based on participant self-reporting means they might not be entirely accurate, so it’s crucial to keep that in mind.


Tart Cherries


How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. “The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines,” says Bonci. “And there are no side effects.


Brazil Nuts


A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.


Chili Peppers

male sexual health


Could you withstand the heat? Men who enjoyed hotter cuisine had higher testosterone levels in their saliva than men who chose milder flavors, according to a small study.

The chemical capsaicin present in hot peppers may have some beneficial effects in the bedroom, even if this does not mean spicy food raises testosterone levels.

Consuming dietary capsaicin may activate the pleasure areas of your brain, which may elevate your mood and have aphrodisiac effects. However, as the majority of the study on capsaicin and mood has been conducted in animal studies, it should be regarded with some skepticism.




Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.



Oats foods to boost male sexual health


Although it might not be the first food that springs to mind when you think of sexual health, oatmeal might help with erectile dysfunction.

Oats are thought to be aphrodisiacs and may help to increase blood flow to the penis. They have L-arginine, an amino acid that may be used to treat erectile dysfunction and raise testosterone levels.

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L-arginine is believed to aid in the relaxation of the blood vessels in the penis, increasing blood flow to the area. The relaxing effects of L-arginine on blood vessels, however, may not be as potent as previously believed, according to new studies.




Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.



male sexual health


Looking to improve your sperm count? Science says to eat more carrots. They’ve long been recommended for male infertility in traditional medicine, as well.

This veggie may improve both sperm count and motility (the movement and swimming of sperm) due to its carotenoid content. Carotenoids are the orange-pigmented antioxidants in carrots that provide many of their health benefits


Milk and Yogurt


The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It’s also packed with protein, potassium, and friendly bacteria that keep the gut healthy. “Plus, it requires no preparation whatsoever.”


Final Thoughts

A small amount of data supports each of these foods’ beneficial benefits on male fertility, sexual health, or prostate health.

But it’s crucial to remember that these are all whole, barely processed meals.

Ample protein and healthy fats, coupled with a diet high in fruits, vegetables, whole grains, and other minimally processed foods, have been demonstrated to minimize the risk of erectile dysfunction, improve prostate health, and maximize fertility.

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