Eating a diet rich in fruits, vegetables, and whole grains is beneficial for sexual health and may reduce the risk of erectile dysfunction. Some beneficial foods include spinach, carrots, and avocados.
The foods you eat provide the building blocks you need to power your body, including the penis and other sexual organs.
Some research suggests that eating a well-balanced diet may help lower your risk of erectile dysfunction.
Keep reading to learn more about eight foods that may help prevent erectile dysfunction and boost your testosterone levels and sexual function.
Spinach worked for Popeye, and it may help you, too.
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.
Boiled spinach contains 66% of the
Additionally, spinach contains a fair amount of magnesium, which also helps stimulate blood flow and is associated with a lower risk of erectile dysfunction.
Some research suggests that caffeine may help prevent erectile dysfunction, but the research is mixed.
For instance, a 2014 study including more than 3,000 men found that those who self-reported the highest daily caffeine intake (85 to 300 milligrams per day) were less likely to report erectile dysfunction than those with the lowest caffeine intake.
However, a 2024 review of studies that included over 51,000 men found no significant link between caffeine consumption and erectile dysfunction.
Apples are high in flavonoids, which are natural plant compounds that may provide several health benefits.
A 2016 review found that apples are among the top five fruit sources of the flavonoids anthocyanins, flavones, and flavanones. Researchers note that a higher intake of these particular fruits was associated with a 19% lower risk of erectile dysfunction.
Apples may also reduce the risk of prostate cancer. Apple peels contain the active compound ursolic acid. A 2017 test-tube study notes that ursolic acid may “starve” prostate cancer cells and prevent them from growing.
That said, much more research is needed to understand the direct effects of apple peels on prostate cancer cells.
The Aztecs named avocados after a word meaning “testicles” because of their shape and the fact that they grow in pairs on avocado trees.
According to a 2024 review, avocados are rich in vitamin E and zinc, two important nutrients for sperm quality and testosterone production. Review authors note that avocados may also help improve:
- sexual duration
- premature ejaculation
- attraction
- sexual satisfaction
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While this doesn’t mean spicy food increases testosterone levels, the chemical capsaicin found in hot peppers may have some bedroom advantages.
For instance, a
However, research with humans is needed to understand the possible role of chile peppers in sexual pleasure, testosterone levels, and erectile dysfunction.
Some research suggests that carrots may help improve testosterone production, sperm count, and sperm motility (the movement and swimming of sperm) due to their carotenoid content.
Low testosterone levels are associated with erectile dysfunction, so it’s important to manage your levels.
The sexual benefits of carrots may be due to their
Oatmeal may not be the first food that comes to mind when you think of sexual health, but it could have some beneficial effects on erectile function.
Oats contain the amino acid L-arginine, which is thought to help blood vessels in the penis relax so that blood flow to the area can increase. This
However, a 2018 review suggests the blood vessel-relaxing effects of L-arginine may not be as powerful as once thought.
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Nutrient- and antioxidant-rich tomatoes may offer several potential benefits related to sexual health, fertility, and prostate health.
They contain lycopene, a red-pigmented antioxidant. A
Tomatoes are also high in vitamin C and polyphenols, which may help prevent erectile dysfunction by reducing inflammation and vasoconstriction in the body.
A 2017 study involving 44 participants with infertility also found that drinking tomato juice for 12 weeks was associated with healthier semen and increased sperm motility.
Can you reverse erectile dysfunction with diet?
Research on whether diet alone can reverse erectile dysfunction is limited. However, a 2020 review found that eating a Mediterranean diet rich in fruits and vegetables, whole grains, legumes, and healthy fats may help prevent erectile dysfunction.
Learn more: Can diet help treat erectile dysfunction?
Do bananas help with erectile dysfunction?
Limited studies have examined the effects of eating bananas on erectile dysfunction. However, a diet rich in whole foods like fruits and vegetables may help prevent erectile dysfunction.
How can I make my penis strong?
If you want to have stronger erections, especially if you have erectile dysfunction, you may need to make some lifestyle changes involving diet and exercise. In some cases, you may need additional medical treatment.
Eating a well-balanced diet may help improve your sexual health and function and contribute to lowering your risk of erectile dysfunction.
Despite the promising research, it’s important to note that much of the research is limited.
Focus on eating whole foods like fruits and vegetables, whole grains, lean proteins, and low fat dairy products.
Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.