Erectile dysfunction in younger men is rising, and about 1 in 8 men will develop prostate cancer in their lifetime. One way you can improve your sexual health is — not surprisingly — through diet.
Whether your concern is low testosterone levels, erectile dysfunction, or prostate health, these foods may help boost your sexual health and function.
1. Spinach
Spinach is rich in folate, a known blood flow booster. Folic acid plays a critical role in male sexual function. Low blood folic acid levels have been linked to erectile dysfunction (1Trusted Source).
Cooked spinach contains 77% of the Daily Value (DV) for folate per cup (185 grams), making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps stimulate blood flow and may boost testosterone levels.
2. Coffee
One study in over 3,000 men noted that those who self-reported the highest daily caffeine intake (85–300 mg per day, equivalent to 1–3 cups or 240–720 ml of coffee) were less likely to report erectile dysfunction than those with the lowest caffeine intake.
3. Apples
Apple peels, in particular, contain the active compound ursolic acid. One test-tube study has noted that ursolic acid may “starve” prostate cancer cells and prevent them from growing.
Regardless, some other studies also suggest that men who consume more fruits and vegetables have better odds of beating prostate cancer.
If you have prostate cancer, you should follow your trusted health professional’s treatment plan.
4. Avocados
Avocados are rich in vitamin E, which may improve sperm quality in men with infertility. One medium (150 gram) avocado provides 21% of the DV for vitamin E.
A medium (150 gram) avocado also provides 9% of the DV for zinc, an essential mineral with roles in sperm quality, testosterone production, and fertility.
5. Chili peppers
One small study found that men who preferred spicier food had higher testosterone levels in their saliva than those that preferred milder flavors.
While this doesn’t mean spicy food increases testosterone levels, the chemical capsaicin found in hot peppers may have some bedroom advantages.
Dietary capsaicin intake may stimulate your brain’s pleasure centers, which could potentially improve your mood and provide an aphrodisiac effect. However, most of the research regarding capsaicin and mood has been done in animal studies — so it should be taken with a grain of salt.
6. Carrots
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.
7. Oats
Oats are considered an aphrodisiac, and they may be beneficial for improving blood flow to the penis. They contain the amino acid L-arginine, which may help treat erectile dysfunction and boost testosterone levels.
L-arginine is thought to help blood vessels in the penis relax so that blood flow to the area can increase. However, recent studies suggest that the blood vessel relaxing effects of L-arginine may not be as powerful as they were once thought to be.
8. Tomatoes
Tomatoes contain lycopene, a red-pigmented antioxidant that has been linked to healthier sperm production. In addition, they’re rich in vitamin C, which may be linked to increased sperm concentrations in healthy men.
Because of their lycopene content, tomato consumption may also be associated with a decreased risk of prostate cancer.
Finally, one small study in 44 men with infertility also noted that drinking tomato juice for 12 weeks was associated with healthier semen and increased sperm motility.
*Original post by Tiffany La Forge and is at https://www.healthline.com/health/mens-health/foods-for-penis last updated June 4, 2021.
