The link between sexual health and nutrition is often overlooked, but the nutrients you consume regularly can play a vital role in maintaining good penis health. Not only can certain foods improve blood flow and increase libido, but they can also alleviate symptoms of Erectile Dysfunction (ED).
"ED has several causes, including inadequate blood flow to the penis. Certain nutrients, such as vitamin B12 and magnesium, are crucial for maintaining a healthy circulatory system, which is necessary for good blood flow. These nutrients can also regulate blood pressure and promote healthy nerve function, all of which help prevent ED," explains Mary Sabat, MS, RDN, LD.
In addition to vitamin B12 and magnesium, zinc and arginine are two other nutrients that are essential for good penis health. Zinc boosts testosterone levels and promotes healthy sperm, while arginine relaxes blood vessels and increases blood flow, according to Katherine Gomez, RD.
To maintain healthy sexual functioning, it is recommended to consume foods high in B12, magnesium, zinc, and arginine. The following list of penis-friendly foods is rich in these nutrients and also provides protein, which supports muscle building, strength, endurance, and the development of healthy tissue.
Meat & Poultry
1) Chicken Breast
Chicken contains arginine, an amino acid that your body needs to make proteins. Your body converts l-arginine to nitric oxide (NO), which is a powerful force in fighting erectile dysfunction. One study published in the journal Andrology found that many participants with ED had lower levels of nitric oxide in their body.
2) Lean Pork Loin
Lean pork loin is another great source of l-arginine. This protein is flavorful and lean, making it a good choice for those looking to reduce fat intake. Pork is also extremely high in protein, with 24 grams per 4-ounce serving.
3) Lamb
Lamb is an excellent source of zinc and arginine. Zinc is known to boost testosterone levels and keep erections up, while arginine relaxes blood vessels and increases blood flow. In fact, a study found that supplementing zinc could help those with kidney disease who are experiencing ED.
4) Beef
Beef is a great protein source that is also an excellent source of vitamin B12. This vitamin is essential in maintaining healthy nerve function, and nerve damage can contribute to ED. A study published in the journal Sexual Medicine found that men with lower levels of vitamin B12 were more likely to develop ED.
5) Eggs
Eggs are high in choline, a nutrient that can activate nitric oxide in the body. Nitric oxide is helpful in widening blood vessels, increasing blood flow, and helping with erectile dysfunction.
6) Turkey Breast
Turkey is a powerhouse source of penis-friendly nutrients. It is an extremely lean protein with less than 2 grams of fat and over 25 grams of protein per serving. Turkey also contains zinc, B12, and selenium, which has been associated with sperm function in males.
7) Liver
Liver contains B12, magnesium, selenium, choline, and zinc, making it an excellent blend of nutrients for penis health. While it may not be a favorite for everyone, liver is worth incorporating into your diet for its health benefits.
Fish & Shellfish
1) Salmon
Salmon is an excellent source of protein and omega-3 fatty acids, which have been shown to improve blood flow by reducing inflammation and preventing the formation of blood clots. Additionally, salmon is rich in vitamin B12, which can help prevent nerve damage that may contribute to ED.
2) Mackerel
Mackerel contains arginine and a hefty amount of omega-3 fatty acids. A study found that men taking fish oil supplements saw better testicular function, showing that this type of healthy fat can aid in healthy sexual function.
3) Oysters
Oysters have long been considered an aphrodisiac due to their perceived ability to boost libido and sexual function. However, the science behind oysters and sexual health is a bit more nuanced than that.
While oysters may not have an immediate effect on libido, they are a rich source of nutrients that can improve sexual health over time. One such nutrient is zinc, an essential mineral for the production of testosterone, a hormone important for sexual health. Zinc is also crucial for maintaining healthy sperm count and motility.
According to Dr. J. Walker of the Welzo Medical Team, zinc can also help to improve blood flow and circulation, which is essential for a healthy erection. Poor blood flow is a common cause of erectile dysfunction, and increasing zinc intake may be one way to address this issue.
But zinc isn't the only nutrient found in oysters that can benefit sexual health. Oysters are also a rich source of omega-3 fatty acids, which are essential for cardiovascular health. Research has shown that omega-3s can help to reduce inflammation and improve blood vessel function, leading to improved circulation and heart health.
In addition to omega-3s, oysters are also a good source of vitamin D, a nutrient that plays a role in the production of testosterone. Vitamin D deficiency has been linked to a range of sexual health problems in men, including erectile dysfunction and low libido.
However, it's important to note that not all oysters are created equal when it comes to sexual health benefits. Farm-raised oysters, which make up the majority of oysters sold in the United States, have lower levels of nutrients compared to wild oysters. This is because farm-raised oysters are typically fed a controlled diet and may not have access to the same nutrients found in the wild.
So, while oysters may not be a magical aphrodisiac, they are a nutrient-dense food that can benefit sexual health in a number of ways. Incorporating oysters into a balanced diet, along with other nutrient-rich foods, can help to support overall sexual health and function.
4) Sardines
While many people may associate sardines with being packed in like sardines in a can, this tiny fish is actually a nutritional powerhouse that can benefit your penis health. In addition to being a great source of protein, sardines are rich in several nutrients that can help improve blood flow and circulation.
For instance, sardines are high in vitamin B12, which plays a vital role in maintaining healthy nerve function. Nerve damage can contribute to erectile dysfunction, so getting enough vitamin B12 is essential for keeping your penis in tip-top shape. Additionally, sardines are a good source of arginine, an amino acid that your body converts into nitric oxide. This compound can help to widen blood vessels and increase blood flow, which is essential for maintaining healthy erectile function.
So, if you're looking to boost your penis health and improve your overall sexual well-being, adding sardines to your diet is a smart move. Just make sure to brush your teeth after eating them to avoid any unwanted fishy breath.