7 Foods That Support Men’s Sexual Health

Think your diet doesn’t have an impact on your sex life or sexual performance? Think again! Eating a low quality diet can not only ruin your waistline, it can sink your erection and sexual health. While you may not want to quit your search for a coupon for Viagra or stop meeting with your doctor, making dietary changes may give your sexual health a boost.

Here are 7 foods that have proven to support men’s health.

  1. Fruits Rich in Flavonoids

Did you know that only 13% of Americans consume enough fruit? It’s recommended to eat at least two cups of fruit each day.

Eating enough of the right fruit can be quite impactful below the belt. Fruits that are packed with flavonoids, including flavanones, flavones, and anthocyanins, all lower the risk of erectile dysfunction. These flavonoids were extremely beneficial for those under the age of 70.

Some of the top fruits that offer high levels of flavonoids include:

  • Blueberries
  • Apples
  • Citrus fruit
  • Strawberries

By eating these fruits, you lower your risk of suffering from ED by up to 11%. This is because flavonoids boost blood vessel health and relax the arteries. This allows for proper blood flow to the penis.

  1. Bananas

Not only are bananas great for a quick source of energy, the fruit is also high in potassium. In the body potassium regulates blood pressure, heartbeat, and nerve function. If your diet is rich in potassium and magnesium, you’re likely to have healthy circulation and blood flow which in turn means healthier erections.

If you’re not a fan of bananas, milk, tomatoes, orange juice, and beans are also high in potassium.

  1. Nuts, Legumes & Drupes

Instead of grabbing for that bag of chips, choose a more heart-healthy option instead. Almonds, walnuts, and pistachios not only make for filling snacks, they may also boost your erectile function. These small but powerful morsels have been linked to increased libido, sexual satisfaction, and even improve your ability to orgasm.

Nuts, legumes, and drupes are all heart healthy as they lower your LDL cholesterol and boost your HDL cholesterol. Anything that’s good for your heart is good for your penis.

  1. Green Vegetables

Green vegetables, especially spinach, are chock full of magnesium. This nutrient dilates blood vessels which improves blood flow and increases arousal levels. Spinach can be eaten at any meal and also offers other important nutrients such as folate.

If you’re not a spinach eater, try bok choy, cabbage, kale, broccoli, Swiss chard, or Brussels sprouts.

  1. Coffee

Most people drink coffee to wake up in the mornings or to make it through that mid-day slump. Did you know that coffee can also keep you from experiencing erection issues? A study found that men who drink at least 2 cups of coffee a day were less likely to suffer from erectile dysfunction and other sexual issues.

The power is in caffeine, which triggers all sorts of effects that increase blood flow by relaxing the arteries and blood vessels. In fact, caffeine is said to have an effect similar to Viagra!

  1. Foods High in Vitamin D

Vitamin D is an important building block in healthy sexual function. The more vitamin D you take in each day, the higher your free testosterone levels will be. These levels are linked to your sex drive. A vitamin D deficiency increases your risk of suffering from erectile dysfunction. A lack of vitamin D allows for more free radicals to build up in the body. In turn, nitric oxide levels are increased which in turn negatively impact blood vessel function. This can hinder blood flow to the penis which can then cause erection issues.

Foods high in vitamin D include:

  • Egg yolks
  • Salmon and tuna
  • Fortified milk and cereal
  • Mushrooms

As a standard, be sure your diet allows for at least 1,500 IU of vitamin D each day.

  1. Mediterranean Diet

If you’re willing to overhaul your eating habits in hopes of improving your sexual function, take time to research the Mediterranean diet. This diet is extremely good for your heart. Considering that heart disease is one of the top causes of erectile dysfunction, it only makes sense to eat a heart healthy diet.

Top foods in this diet include:

  • Fish
  • Whole grains
  • Vegetables
  • Fruits
  • Olive oil

Not only is the Mediterranean diet good for your heart, it’s also been linked to reduce inflammation throughout the body. Fiber and antioxidants work together to promote healthy blood flow which means a minimized risk of erection problems.


What you eat plays a huge role in your overall health, including your sexual function. If you suffer from erectile issues, changing your diet may alleviate symptoms. Be sure to add these 7 foods into your daily diet to give yourself a boost.