Foods that help erections

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

Oats for penile health

  • Wild oats are a known aphrodisiac.
  • Amino acids found in oats relax blood vessels and can help with erectile dysfunction.
  • Pro-tip: New to oats? Try our quick and easy 10-minute overnight oats, made three ways.

8. Tomatoes are a penile health trifecta

Want all the benefits in one punch? Start with tomatoes.

Tomatoes include several of the benefits listed above and can be eaten in a variety of ways.

Research shows lycopene-rich foods, like tomatoes, may help prevent prostate cancer.

Tomatoes might also be beneficial to male fertility and sperm quality — as tomatoes seem to significantly improve sperm concentration, motility, and morphology.

Tomatoes for penile health

  • Help prevent prostate cancer.
  • Are beneficial to male fertility and improve sperm concentration, motility, and morphology.
  • Pro-tip: Too busy to make your own marinara? You don’t just have to cook with tomatoes. Try drinking tomato juice for a quick and healthy way to get your daily lycopene.

Looking for more ways to ensure below-the-belt health? Check out our best tips to prevent prostate cancer and non-penile advice on improving your sex life.

After all, your health is more than one body part.

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.

Food to improve your sex life: salmon, egg yolks, and fortified milk

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Your D needs vitamin D, suggests one Austrian study—and the foods above are great sources of it.

After researchers had men take either 3,332 IU of vitamin D or a placebo per day for a year, they found that free testosterone levels—the powerhouse behind your sex drive—significantly increased in guys loading up with vitamin D.

Plus, insufficient D levels may also increase your risk for erectile dysfunction, Italian researchers found. When you don’t get enough vitamin D, you produce free radicals that decrease nitric oxide in your body, a compound that helps your blood vessels function, the researchers say.

Without it, your blood vessels can’t relax, hindering the flow of blood to your penis. That makes it difficult for you to get hard, says Larry Lipshultz, M.D., chief of male reproductive medicine and surgery at Baylor College of Medicine.

So how much D do you really need? That’s still up for debate: The National Institutes of Health recommend getting 600 IU daily, while the Endocrine Society notes that some people may need to go much higher with 1,500 to 2,000 IU a day. Talk to your doctor to find out what works best for you.

Food to improve your sex life: pistachios, almonds, and walnuts

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Need a snack? Choose nuts, researchers from Turkey suggest. After 17 men with ED ate 100 grams of pistachios for three weeks, they all reported a significant improvement in their erectile function, ability to orgasm, libido, sexual satisfaction, and overall happiness in life. As a bonus, they all had higher HDL, or “good,” cholesterol and lower LDL, or “bad,” cholesterol, too.

Pistachios contain a high amount of an amino acid that boosts nitric oxide in your body, the researchers say. And like almonds, walnuts, and most other nuts, they’re a great source of healthy fats, which are good for your heart and therefore your penis, says Dr. Brahmbhatt.

Food to improve your sex life: blueberries and oranges

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Only 13 percent of Americans eat enough fruit, according to the Centers for Disease Control and Prevention.

Big mistake: Eating enough of the right ones can work wonders to improve your sexual health.

In a 10-year study of more than 25,000 men, Harvard University researchers found that men who ate foods packed with certain flavonoids—anthocyanins, flavanones, and flavones—had a lower ED risk than guys who didn’t eat as much of them. The effect was particularly strong among those under 70 years old.

In fact, men who ate flavonoid-rich foods—like blueberries, strawberries, apples, and citrus fruits—a few times a week reduced their ED risk by 9 to 11 percent compared to those who ate them less frequently. The researchers speculate that flavonoids found in these foods may help improve the health of your blood vessels by relaxing your arteries.

Bonus points if you like to break a sweat: Men who were physically active (consider that 2 to 5 hours of brisk walking a week) and ate flavonoid-rich fruits reduced their ED risk by 21 percent.

So make sure you‘re fitting enough in your diet: The U.S. Dietary Guidelines recommend consuming two cups of fruit every day. (This handy chart can help you figure out portion sizes.)

Food to improve your sex life: legumes, whole grains, and olive oil

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Since the Mediterranean diet is good for your heart, it’s not exactly surprising that it may benefit your penis, too. Heart disease is actually one of the most common causes of ED. Once plaque starts to build up in your blood vessels, the ones in your penis are the first to get blocked up.

So to truly test the diet’s benefits, Italian researchers had 35 men with diagnosed with ED and metabolic syndrome—a group of factors linked to heart health problems—load up their plates with lots of fruits, vegetables, whole grains, olive oil, and fish. Another 30 men with metabolic syndrome followed a control diet.

After two years, about one third of the men following the Mediterranean diet regained normal sexual functioning and saw lower levels of inflammation in their bodies.

Researchers aren’t exactly sure why the diet could help men with ED, but they believe the combination of eating more fiber-filled and antioxidant-rich foods may have anti-inflammatory properties, which helps promote healthy blood flow, the study authors say.

And you don’t have to be dealing with heart problems to notice the diet’s benefits in the bedroom. Men who eat lots of monounsaturated fats (a Mediterranean diet staple), like fish and nuts, also have the highest levels of testosterone, research suggests.

Other studies have shown that the Mediterranean diet can help you drop a few pounds, and a healthy body weight is linked to stronger erections. That’s because extra weight can harm your vascular function, which interrupts blood flow to your penis. A study of more than 7,000 adults published in The Lancet found the Mediterranean diet can help people lose weight without counting calories. It’s particularly great at reducing belly fat, which raises your risk of heart disease.

Food to improve your sex life: peppers, peaches, and spinach

Vitamin C is key for healthy sperm, according to research from the University of Texas Medical Branch.

In the study, researchers divided 75 men—all heavy smokers with poor semen quality— into three groups. One group took 200 mg of vitamin C, another took 1,000 mg, and the last group took a placebo.

After four weeks, the 200-mg group improved their sperm quality by 15 percent, meaning they not only had a higher sperm count, but their sperm were able to swim more efficiently and survive longer, too.

What’s more, the 1000-mg group more than doubled that by 40 percent. Vitamin C seems to protect your sperm’s DNA from cell-damaging free radicals, the researchers say. That’s important, since damaged sperm might mess with your ability to conceive when you’re ready to have a kid.

Aim for a minimum of 90 mg and no more than 2,000 mg of vitamin C a day, suggests the National Institutes of Health. While the participants in the study popped a supplement, you can easily get your daily dose through vitamin-C rich foods, which is always your best bet. Of course oranges are the most obvious choice, but yellow peppers, peaches, and spinach are great sources of vitamin C.

Additional reporting by Christa Sgobba

Alisa Hrustic Senior Editor, Alisa Hrustic has spent her entire career interviewing top medical experts, interpreting peer-reviewed studies, and reporting on health, nutrition, weight loss, and fitness trends for outlets like Women’s Health and Men’s Health, where she both interned and worked full-time. Melissa Matthews Health Writer Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.

Best Fruits for Erectile Dysfunction

  • Mango. Mangoes are aphrodisiac in nature and can improve your overall sexual wellbeing. Moreover, it is also highly beneficial for heart health and also an excellent remedy for treating constipation. It contains an abundance of vitamin C that helps in regenerating the tissues of the body, including the reproductive system. It also has antioxidant properties that protect the body from premature aging. Regular consumption will also keep your mind free from negative thoughts and improves mood. A number of clinical studies also suggest that regular consumption of mango helps in increasing the sperm count.
  • Banana. Like mango, banana is also an aphrodisiac which gives birth to sexual feelings and helps in improving your sexual health. It satiates hunger, improves body bulk and also helps in treating the problem of constipation. Banana is an excellent source of potassium which helps in regulating your blood pressure and helps in increasing the production of testosterone. Moreover, it also helps in increasing the circulation of blood to the genitals to provide you with harder and longer erections. Regular consumption of banana also helps in reducing blood-glucose levels and bad (LDL) cholesterol.
  • Figs. There contain healthy amounts of fiber, multiple vitamins and minerals, like vitamin A, B6, potassium, copper and manganese. All these elements help in increasing the production of semen in the testicles. Studies suggest that figs can treat all the causes that are responsible for erectile dysfunctions. Moreover, they are also very effective in reducing blood cholesterol and blood pressure.
  • Grapes. The next fruit on this list is grapes. They are known to improve the fertility in men as well as women. They help in increasing the sperm motility, sperm count and semen. Raisins or dry grapes are also very beneficial for treating the problem of erectile dysfunction and premature ejaculation in men. Moreover, they also help in reducing cholesterol and contain an abundance of antioxidants that protect the body organs from aging.
  • Pomegranates. They are very advantageous for testosterone production and cardiovascular system as it helps in improving the production of nitric oxide. Moreover, it also ensures that the nitric oxide is well-protected from the oxidation process and free radicals. Regular consumption of pomegranates also helps in reducing blood pressure and prevents the accumulation of plaque on the arterial walls.
  • Cherries. They contain an abundance of anthocyanins, a chemical which prevents the accumulation of plaque on arterial walls and protects from atherosclerosis. It helps in increasing the circulation of blood in the reproductive system to treat the problem of erectile dysfunction.
  • Watermelons. They contain a number of vitamins and minerals that are beneficial for overall wellbeing. It contains citrulline acid, antioxidants and potassium. Citrulline acid transforms into arginine in the body which is necessary for the production of nitric acid, a precursor for testosterone. Moreover, it also helps in dilating the blood vessel to increase the flow of blood to the genital organ.

Make sure that if you consume these fruits listed by on a regular basis to enjoy their sexual benefits. If your erectile dysfunction problem is affecting your self-esteem and is a constant source of frustration, before consulting a physician try these fruits on a daily basis for a couple of months and you will see how beneficial they really are.

Category: Healthcare Issues

Tags: fruits, sexual health, vitamins

Out of all the 52 foods that boost penis health, there are 10 major ones that can dramatically cut your risk of erectile dysfunction (ED) according to brand new research.

In the study—published in The American Journal of Clinical Nutrition—researchers collected data from more than 50,000 middle-aged men. Since 1986, the men were asked about their ability to have and maintain an erection during intercourse, their body weight, physical activity, caffeine consumption, and their smoking habits every four years.

Researchers discovered men who regularly consumed flavanoid-rich foods—especially those with anthocyanins, flavones, and flavanones—experienced a significantly reduced risk of the disorder than those who did not. Good news since the foods are already popular in American diets. Lead researcher Aedin Cassidy says, “…the top sources of anthocyanins, flavones and flavanones consumed in the U.S. are strawberries, blueberries, red wine, apples, pears and citrus products.”

Overall, men with a higher total intake of fruit saw a 14 percent reduced risk of ED, whereas men who consumed foods rich in anthocynanin, flavones, and flavanones, had a 10 percent reduced risk of ED. What’s more, consumping several servings of these foods each week is as beneficial for your manhood as briskly walking for five hours each week. But, if you really want to reap the benefits, men who exercised and consumed flavanoid-rich foods experienced a whopping 21 percent reduced risk of erectile dysfunction.

Though this disorder is more common in older men, Cassidy and her team “found that the benefits were strongest among younger men,” according to a press release. And lets’s face it, no man (or woman) wants to encounter a “failure to launch.” So, rather than going the medicinal route, stock up on these 10 powerful eats instead.

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The 50 Best Foods for Your Penis: Enlarge and Maintain an Erection


Yohimbe Bark Extract

This African tree bark extract sends blood flow to the genitals, says herbalist Ed Smith, a founding member of the American Herbalists Guild, who adds a warning that yohimbe can cause nervousness and raise already-existing high blood pressure (so avoid taking it if you have heart or kidney disease), and can also negatively interact with antidepressants.



Peanuts contain a trove the amino acid L-arginine, which is one of the building blocks of nitric oxide, which aids your efforts under the covers. They also help reduce cholesterol levels. The less cholesterol you have in your system, the easier it is for blood to circulate throughout your body and down, which can help you maintain a firmer erection longer.



This ancient whole grain is a great addition to your pantry if you’re suffering from quinoa fatigue, but it’ll also help you if things are drooping in the bedroom. Rich in manganese and iron, it also contains all eight essential amino acids, which boost energy levels. And for grains with as much protein as teff and quinoa, click here for Protein-Packed Power Grains!



According to historians, ancient Egyptians used garlic to boost their stamina. While they didn’t have modern-day science to confirm that it actually worked, they were most certainly onto something. Researchers have confirmed that consuming the plant helps stop the formation of new fatty deposits, called nanoplaques, inside arterial walls. Yup, that includes the arteries leading to your penis, too. Keep your heart healthy and your erections strong by adding the kitchen staple to your weekly dishes.



As men age, their estrogen levels gradually rise, while testosterone levels fall. Anti-cancer coupounds called indoles can help strike a balance. Cruciferous vegetables like broccoli are rich in indoles, which boost testosterone production by breaking down and flushing the system of excess estrogen, which inhibits the production of male sex hormones. In one study, supplementing with indole-3-carbinol from cruciferous vegetables for just 7 days cut the estrogen hormone estradiol in half for men. Another study found indole supplementation significantly increased urinary excretion of estrogens.


Peanut Butter

Turns out that good ol’ P.B. is an aphrodisiac in disguise. It’s rich in two nutrients that are key to good bedroom performance: Niacin (with a quarter of your recommended daily value in two tablespoons) and vitamin E (75% of your DV in that same serving). In a study printed in the Journal of Sexual Health, men suffering from impotence who took a niacin supplement reported a significant improvement in their bedroom prowess compared to men who took a placebo. Peanut butter is also a good source of folate, which improves sperm quality. Click here to see our top 16 Nut Butters for Muscle Building and Weight Loss!



The Aztecs referred to avocados as testicles because of their scrotum-like appearance. They were onto something. The green fruit is rich in potassium, vitamin B6 and vitamin E, nutrients that have been associated with increased libido. Plus, avocados’ good monounsaturated fats protect your heart and boost circulation, while their abundant minerals and carotenoids supply energy and stamina. For some creative ways to consume the fruit, check out our 10 avocado recipes for weight loss.



Once your heart’s racing, strawberries can help get the blood flow where it needs to go. They’re packed with anthocyanins, colorful plant chemicals which help keep your arteries unclogged, boosting circulation. Plus, they’re rich in vitamin C, which has been linked to higher sperm counts.


Chili Peppers

Nature’s ultimate example of truth in advertising, chili peppers bring the heat. They contain capsaicin, a natural chemical that lends spicy food its pleasurable pain and has serious fat-burning and libido-revving benefits. Research has shown that it boosts testosterone and increases circulation — all good news for your erection and what you do with it. Capsaicin also boosts the release of endorphins, which in turn stimulate desire.

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Preventing and Treating Erectile Dysfunction (ED)


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Sign up for our free newsletterBy Thomas Campbell, MD January 29, 2016 — Updated January 7th, 2019

If you’re a guy interested in sexual intimacy and you happen to be a rabid health news follower, you might be eating lots and lots of blueberries and citrus fruits these days. That’s because increased fruit intake (particularly citrus fruits and blueberries) was recently reported to be associated with a reduced risk of erectile dysfunction ED.

Researchers followed about 25 thousand men for 10 years, and found that those with the highest intake of fruit had a 14% reduced risk of reporting erectile dysfunction. They found that flavonoids, a specific class of antioxidants rich in fruits and vegetables, were linked to reduced risk of ED. This is supported by animal research showing that quercetin (a specific type of flavonoid) administration improves erection ‘firmness’ in diabetic rats. Because I know you were concerned about erection pressures in diabetic rats.

Given the recent good news about fruit and flavonoids, let me take this opportunity to highlight several important points regarding erections. They can be the source of endless middle school humor, but, as you’ll see, good erectile function is quite a serious matter.

  1. There’s a reason that it seems every third commercial is about erections. Erectile dysfunction is extremely common.
  • One survey found about 50% of men aged 40 and up had ED and another found that 33% of men aged 50 and up complained of having ED in the past 3 months.
  • Older age, heart disease, high blood pressure, obesity, diabetes, smoking, alcohol and drug abuse, stress, sedentary lifestyle all increase your risk of ED
  • Blood vessel disease, the same process that causes heart disease, is one of the most common causes of erectile dysfunction (there are many causes, including psychological issues like depression and anxiety, medications, and nerve problems, to name a few).
  • As much as 70% of all erectile dysfunction caused by non-psychological factors is due to blood vessel problems and diabetes.
  • If you just got ED, you may be headed for the hospital for something much more serious in 2-5 years.
    • 50%-90% of men with coronary artery disease ‘events’ (heart attacks, for example) had erectile dysfunction prior to any heart symptoms or events. In these men with heart disease events after erectile dysfunction, heart problems were diagnosed 2-5 years after onset of erectile dysfunction.
  • If you have ED you are 70% more likely to die prematurely than men without ED
  • In a 2 year study, men with ED placed on a Mediterranean diet richer in fiber, beans, fruits, vegetables, nuts and unsaturated fats had better erections.
  • Weight loss and exercise also have been shown to improve erection quality in men with ED
  • What do I take away from this? Think of the manliest scenes in American culture: downing meat, eggs, and protein to ‘bulk up’ or sitting in front of a TV with chicken wings and pizza, watching the game, or grilling a steak while pounding beers, . These ‘manly’ activities may actually be the exact opposite of what your penis needs to be functional over time.

    Instead, to prevent and treat erectile dysfunction, step away from the steak, hot dogs, and chicken wings and try some beans, fruit, and vegetables and get off your butt and get your heart rate up regularly. When we look beyond pop culture, and the dangerous stereotypes of masculinity, science tells us that those are actually the factors that make for the best sexual function over your lifetime.

    1. Cassidy A, Franz M, Rimm EB. Dietary flavonoid intake and incidence of erectile dysfunction. Am J Clin Nutr 2016.
    2. Zhang W, Wang Y, Yang Z, et al. Antioxidant treatment with quercetin ameliorates erectile dysfunction in streptozotocin-induced diabetic rats. Journal of bioscience and bioengineering 2011;112:215-8.
    3. Grover SA, Lowensteyn I, Kaouache M, et al. The prevalence of erectile dysfunction in the primary care setting: importance of risk factors for diabetes and vascular disease. Arch Intern Med 2006;166:213-9.
    4. Bacon CG, Mittleman MA, Kawachi I, Giovannucci E, Glasser DB, Rimm EB. Sexual function in men older than 50 years of age: results from the health professionals follow-up study. Ann Intern Med 2003;139:161-8.
    5. Shabsigh R, Anastasiadis AG. Erectile dysfunction. Annual review of medicine 2003;54:153-68.
    6. Goldstein I. Male sexual circuitry. Working Group for the Study of Central Mechanisms in Erectile Dysfunction. Scientific American 2000;283:70-5.
    7. Jackson G, Nehra A, Miner M, et al. The assessment of vascular risk in men with erectile dysfunction: the role of the cardiologist and general physician. International journal of clinical practice 2013;67:1163-72.
    8. Loprinzi PD, Nooe A. Erectile Dysfunction and Mortality in a National Prospective Cohort Study. The journal of sexual medicine 2015;12:2130-3.
    9. Esposito K, Ciotola M, Giugliano F, et al. Mediterranean diet improves erectile function in subjects with the metabolic syndrome. International journal of impotence research 2006;18:405-10.
    10. Esposito K, Giugliano F, Di Palo C, et al. Effect of lifestyle changes on erectile dysfunction in obese men: a randomized controlled trial. JAMA 2004;291:2978-84.
    11. Lamina S, Okoye CG, Dagogo TT. Therapeutic effect of an interval exercise training program in the management of erectile dysfunction in hypertensive patients. Journal of clinical hypertension 2009;11:125-9.

    Nutrition to Avoid Erectile Dysfunction

    Can the foods that you eat actually be related to sexual performance, and specifically erectile dysfunction (ED)? The human body is a very complex machine, with the function of one system directly or indirectly effecting the other systems. ED is a problem that can involve many parts of the body, including the brain, nervous systems, blood vessels, muscles and hormones. So, though there is no food that will miraculously cure ED, what you eat may very well effect how you perform.

    Why Look to Nutrition for ED Treatment?

    ED is typically a symptom of another underlying problem. Because there are many causes of ED, there are also many treatments for ED which are related to the causes. Some treatments include prescription medicines, testosterone replacement, injections or suppositories, blood vessel surgery. Because these treatments each have possible side effects that come with their benefits, doctors usually first look to lifestyle changes, such as modifying your diet for a positive impact without the potential side affects.

    Foods for a Healthy Vascular System

    If your ED symptoms are related to blood flow and circulation problems. which is the case with many men, doctors will recommend that you add foods to your diet to improve your vascular system. A healthy vascular system means that the heart is working well and pumping blood to all parts of the body, including the penis. Which foods are good for a healthy blood flow?

    Spinach: Foods such as spinach and other leafy greens are high in nitrates. Nitrates are vasodilators, which means that they help to open up constricted blood vessels and increase blood flow.

    Beets: Also high in nitrates, beets are healthy for circulation. Add a few beets to that spinach salad for a meal that will promote healthy circulation and may help avoid ED.

    Dark chocolate: Can something this decadent and delicious be good for you? Scientists believe so! Dark chocolate contain flavonoids which improve circulation, helping to keep your blood flowing properly and to avoid problems with ED.

    Pistachios: Pistachios contain a protein called arginine, which may help to relax the blood vessels and improve circulation. The next time you are looking for a snack, grab some pistachios for a snack with healthy benefits!

    Watermelon: A summertime favorite, watermelon contains phytonutrients which are a type of antioxidant. These antioxidants help to relax the blood vessels and may have a positive effect in relieving ED symptoms.

    Tomatoes: Dark red fruits such as tomatoes and grapefruits contain an ingredient called lycopene, which promotes healthy circulation. Some studies show that combining tomatoes with an oily vegetable such as an avocado may help with the lycopene absorption for maximum effect.

    The above mentioned foods all have an ingredient which may have a direct effect on circulation and ED. These are important, but the indirect effects of these nutritious foods are important as well. A healthy, balanced diet, a minimal amount of alcohol and a tobacco-free lifestyle will promote overall health and will go a long way toward keeping all of your bodily systems in top working condition. For more information about how you can change your diet to avoid ED symptoms, schedule an appointment with your urologist today.

    Erectile Dysfunction Protocol Ingredients

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