Penis-Friendly Foods to Boost T-Levels, Sperm Count, and More

A lousy diet not only hinders your weight but could also be the reason for your problems below the waistline-erectile dysfunction! A survey in India showed that one out of every ten Indian males suffer from impotence.

Besides erectile dysfunction, about 1 in 8 men will develop prostate cancer in their lifetime, both of which can be prevented through a strict diet and lifestyle change.

Penis-Friendly Foods

Nutrition is essential to maintaining a healthy lifestyle. However, certain nutrients and eating habits have been linked to its effect on specific body parts, including the best foods for the penis and other male sex organs.

It is beneficial to know what food habits can encourage healthy male sexual function such as sperm count, testosterone level, and even management of conditions like erectile dysfunction and enlarged prostate.

1. Asparagus

Asparagus is a nutrient dense vegetable that contains vitamin C, vitamin K, folate, and potassium. Asparagus contains a unique compound called asparagine which is linked to increasing the production of sex hormones in the body.

One review study of multiple scientific studies found that men who consume asparagus twice a week had longer erection times than men who did not consume asparagus (1).

2. Avocados

Avocados are surprisingly a superfood that is filled with penis-friendly compounds.

If you are wondering how to make your penis healthy? Then avocados are the way to go! It is filled with compounds like vitamin B6 and zinc along with omega-3 fatty acids and folic acids that boost your energy and even your sexual stamina.

The vitamin E in avocados may have protective and beneficial effects on semen quality and can be encouraged to be used in male infertility treatment (2).

3. Apples

While there haven’t been major advantages of apples related to prostate health, it was noted that apple peels, in particular, contain an active compound ursolic acid.

A particular test-tube study has found that ursolic acid may “starve” prostate cancer cells and help prevent them from growing (3).

4. Beets

Beets are one the best foods to boost nitric oxide levels in the body. Nitric oxide helps to improve the blood flow to the penis preventing erectile dysfunction. One study found that beetroot juice could improve performance at intermittent high-intensity exercise, making beets a great option to boost your stamina (4). Try making beetroot juice with apples and berries.

5. Broccoli

Broccoli is rich in vitamin C that provides antioxidant benefits and improves the immune system. A healthy immune system is linked with better sexual health.  Studies have shown people who are healthy tend to have a better sex life than people who tend to fall sick frequently.

6. Brussel Sprouts

Brussel sprouts is another example of penis friendly vegetable. Like broccoli, brussel sprouts are also rich in vitamin C. Vitamin C is linked with testosterone production and male fertility. Vitamin C provides antioxidant benefits that help to reduce oxidative stress which is linked to male infertility.

Multiple studies have found that adding brussel sprouts to your diet can significantly improve semen quality, increasing sperm motility and count while reducing deformed sperm cells.

7. Carrots

A study conducted at Harvard claimed that carrots can improve fertility in men by boosting their sperm quality. (5)

It was observed that carrots had the most significant impact on the ability of sperm to swim toward an egg. A group of 200 young college men was asked to follow a strict diet of a variety of fruit and vegetables and their sperms were collected and tested for quantity and quality before the dietary changes, it was found that consuming yellow and orange-colored food made the sperm stronger.

8. Chili Pepper

Chili peppers contain capsaicin which is believed to have metabolism-boosting and neuropeptide (act as transmitters) activating agents that help facilitate the central sexual behaviors of the body (6).

It has a primary stimulant, alkaloid particles that escalate the nervous impulses, and the nerves in the penis get stimulated and support a more prolonged erection.

Capsaicin also acts as a mild blood thinner, that helps expand the vessels in the entire body. That helps the heart health by pumping more blood to the heart and other organs. Helping the blood flow increase in the penile vessels helps provide prolonged erections.

Spicy food also tends to increase testosterone, dopamine, and endorphin levels, all hormones that help you get aroused and feel good (7).

9. Citrus Fruits

Citrus fruits like oranges, grapefruit and lemon which are part of our regular diet are important to maintain a healthy blood flow. Good blood circulation is very important to maintain erection. Consuming these citrus foods rich in vitamin C ensures adequate blood supply to the genital area, facilitating arousal and sustaining erections.

Vitamin C in citrus fruits also helps to combat oxidative stress, which can contribute to erectile dysfunction when there’s an imbalance between antioxidants and free radicals.

10. Chocolate

Chocolates, especially dark chocolate can affect mood, enhance libido, and act as an aphrodisiac. Chocolate provides compounds that promote the release of serotonin, a neurotransmitter that can elevate mood and act as a natural aphrodisiac. According to the expert serotonin plays an important role in regulating blood flow to genital tissues, which is a factor in sexual arousal and pleasure.

Dark Chocolate contains phenethylamine, also known as the love chemical, which triggers the release of endorphins and other neurotransmitters that promote happiness and improve attention, making it the ultimate food to get you in the mood.

11. Chicken

Chicken is a good source of protein which helps to build lean muscle and repair muscles including those involved in sexual function. Chicken is also rich in zinc and selenium which protect cells from oxidative stress and are fundamental for reproductive health.

12. Oats

Oats aid in increasing sex drive is more than just an old wife’s tale.

Oats are considered an aphrodisiac, which is a type of food or drink that influences those who eat or drink it to act more aroused sexually. Increase in libido, increase in sexual potency and pleasure.(9)

Oats improve the blood flow to the penis and contain the amino acid L-arginine which helps treat erectile dysfunction and boosts testosterone levels.

13. Pumpkin Seeds

Pumpkin seeds are food rich in selenium. According to research selenium is crucial for fertility and may play a role in reducing erectile dysfunction due to its significant impact on sperm motility.

One study found that men who took a daily supplement containing 200 micrograms of selenium and 400 units of vitamin E for at least 100 days experienced a 52 percent increase in sperm motility.

14. Nuts

Nuts such as peanuts and pine nuts are the best nuts to improve erectile dysfunction and sexual health in men. They are packed with protein, fiber, and healthy monounsaturated fats. They also contain an amino acid called L-Arginine which helps in nitric oxide production and prevents erectile dysfunction.

Pine nuts are rich in zinc and selenium, crucial for testosterone production and supporting reproductive health.

15. Sweet Potatoes

Sweet potato is high in potassium, boosting vascular and sexual health. Daily potassium intake can improve blood flow to the penis. Potassium also helps to create stronger erections, which are primarily vascular events involving the need for healthy and robust blood flow.

16. Spinach

Studies have shown that foods that are rich in nitrates protect against cardiovascular diseases, lower blood pressure, and improve circulation. Spinach is rich in nitrates.

When nitrate is consumed it converts into nitric oxide which has significant effects on blood vessels as well as helps circulation in all the major organs including the penis. It improves heart health which in turn fights erectile dysfunction.

One cup of spinach contains up to 100 mcg of folate, which is an excellent source of blood flow boost. Folic acid plays a key role in male sexual function, and low blood folic acid has been linked to erectile dysfunction (8).

17. Red Wine

Red wine when consumed in moderation can help to improve sexual health by improving blood circulation. According to research red wine increases blood flow by delivering more nitric oxide into the cells.

18. Tomatoes

Tomatoes are nutrient and antioxidant dense and offer several health benefits related to male sexual health, prostate health, and fertility.

Red fruits and vegetables, such as tomatoes, strawberries, and watermelons, contain lycopene, an antioxidant that has beneficial effects on the body and the penis’s health.

It is found that men who eat tomatoes (or meals that contain this vegetable) 10 times per week are 18% less likely to develop prostate cancer! That is due to lycopene that wards off the toxins that could cause cell damage according to a study (9).

Conclusion

Sexual health problems like erectile dysfunction, low sperm count, and low testosterone levels are rising among men. While most men immediately turn to medications there are natural foods that can help you to solve these problems. The foods mentioned in the above article have natural compounds that benefit to improve your sexual health without any side effects.

You can enjoy these foods as a part of your breakfast, lunch, snacks and dinner. So do try these foods and see the difference yourself. Do let us know in the comments which food you enjoyed the most and how it has benefited you.

FAQs

1. How long does it take for the penis to grow?

Penis growth means erection. It can take anywhere from a few minutes to a few hours for penis to get erection.

2. How to increase blood flow to the penis?

Consuming foods that boost nitric oxide production in the body such as watermelon, pumpkin and cucumber is the best way to increase blood flow to the body.

3. What foods are bad for erectile dysfunction?

Highly processed foods like junk foods, foods rich in salt, full fat dairy foods and animal fats are bad for erectile dysfunction.

4. What is the cause of a weak penis?

Medial conditions, excess alcohol and tobacco use, injuries and old age are some of the causes for a weak penis.