Erectile dysfunction in younger men is on the increase, and around 1 in 8 men will develop prostate cancer in their lifetime, so your sexual health and prostate health may be of paramount importance.

Surprisingly, diet is an unexpected way to improve your sexual health.

The food you eat provides the building blocks you need as fuel for your body, including your penis and other genitals.

But instead of eating like your penis needs special attention, you can fill your day with nutritious whole foods that help your blood supply the nutrients your penis, prostate, and other genitals need. function optimally.

Whether your problem is low testosterone, erectile dysfunction, or prostate health, these foods can help improve your sexual health and function.

1. Spinach

Popeye has worked the spinach and can help you too.

Spinach is high in folic acid, a known blood circulation booster. Folic acid plays an important role in male sexual function. Low levels of folic acid in the blood are associated with erectile dysfunction (1 reliable source).

Boiled spinach contains 77% of the daily value (DV) of folate per cup (185 grams), making it one of the foods highest in folate. Plus, spinach contains a good amount of magnesium, which also helps stimulate blood circulation and may increase testosterone levels (2, 3).

2. Coffee

Your morning cup of coffee can also help.

A study of more than 3,000 men found that those who 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 who had the lowest caffeine intake (4 credible sources).

However, it is important to note that these results were based on participants’ own reports, so they may not be completely reliable.

3. Apples

Apples have great health benefits, but one of their lesser-known benefits is prostate health.

Apple peel in particular contains the active ingredient uric acid. A test tube study showed that uric acid can “starve” prostate cancer cells and prevent them from growing (5 Trusted Source).

Keep in mind, however, that a lot more research is needed to fully understand how this effect would translate into consuming apple peel, instead of applying uric acid directly to cancer cells.

Nonetheless, some other studies also suggest that men who eat more fruits and vegetables are more likely to beat prostate cancer (6).

If you have prostate cancer, you should follow the treatment plan of your trusted healthcare practitioner.

4. Lawyer

Interestingly, due to their shape and the fact that they grow in pairs on avocado trees, the Aztecs named avocados after a word meaning “testes” when they were discovered in 500 BC. vs.

Avocados are high in vitamin E, which may improve semen quality in infertile men. One medium sized avocado (150 grams) provides 21% DV of vitamin E (7 trusted sources, 8 trusted sources).

A medium-sized avocado (150 grams) also provides 9% DV for zinc, an important mineral that plays a role in sperm quality, testosterone production, and fertility (9, 10).

5.chillies

Can you handle the heat? One small study found that men who preferred spicy foods had higher levels of testosterone in saliva than those who preferred milder flavors (11 Trusted Source).

While this does not mean that spicy foods increase testosterone levels, the chemical capsaicin found in peppers may have some benefits in the bedroom.

Dietary intake of capsaicin can stimulate pleasure centers in your brain, which can improve your mood and provide an aphrodisiac effect. However, most studies on capsaicin and mood have been done in animal studies, so they should be taken with caution (12 credible sources).

6. Carrots

Do you want to improve your sperm count? Science says eat more carrots. In traditional medicine, they have also long been recommended for male infertility (13 a credible source).

These vegetables can improve sperm count and motility (movement and swimming of sperm) due to their carotenoid content. Carotenoids are orange-pigmented antioxidants in carrots that provide many of its health benefits.

7. Oats

Oatmeal might not be the first food you think of when thinking about sexual health, but it can have positive effects on erectile function.

Oatmeal is considered an aphrodisiac and may be beneficial in improving blood flow to the penis. They contain the amino acid L-arginine, which can help treat erectile dysfunction and increase testosterone levels (15, 16).

L-arginine is believed to help relax the blood vessels in the penis, which can increase blood flow to the area. Recent studies, however, suggest that L-arginine’s effects on vascular relaxation may not be as strong as originally thought (17 credible sources).

8. Tomatoes

Tomatoes rich in nutrients and antioxidants offer several potential benefits related to male sexual health, fertility, and prostate health.

They contain lycopene, a red pigmentation antioxidant, which is associated with healthier sperm production. Plus, they’re high in vitamin C, which may be linked to high sperm levels in healthy men (14 Trusted Source).

Due to the lycopene content, eating tomatoes may also be associated with a lower risk of prostate cancer (Trusted source).

Finally, a small study of 44 men with infertility also noted that consuming tomato juice for 12 weeks was associated with healthier sperm and increased sperm motility (a credible source).

Conclusion

All of these eight foods have been researched to indicate their positive effects on male fertility, sexual health, or prostate health, but most research is limited.

What’s important to note, however, is that all of these foods are minimally processed whole foods.

Diet formulas rich in fruits, vegetables, whole grains and other minimally processed foods, along with adequate amounts of protein and healthy fats, have been shown to help reduce the risk of erectile dysfunction, improve prostate health. and optimize prostate health. fertility (7 Trusted source, 17 Trusted source, 18 Trusted source).

Are you looking for other ways to promote your prostate or your sexual health? Check out our top tips for preventing prostate cancer and our tips for improving your sex life.