Nutrition is an essential component of overall wellness. Yet, various meals, nutrients, and eating patterns have been demonstrated to alter specific body parts, including the penis and other male sexual organs. Here are several meals that have been associated with male sexual function, such as sperm count, testosterone levels, and the treatment of problems including erectile dysfunction and an enlarged prostate. 
1. Flavonoid-Rich Food
Erectile Dysfunction (ED) is a common disorder in which it is difficult to obtain or maintain an erection for satisfying sex. Flavonoids, a form of antioxidant, may aid with ED. Flavonoids are high in the following foods:
- Leafy vegetables
- Fruits of citrus
- Dark chocolate.
Men aged 18 to 40 were observed to consume fewer flavonoids than those without ED. Men who did not have ED ate more flavonoid-rich vegetables and fruits. Flavonoids found in fruits and vegetables boost testosterone production, contribute to proper sperm formation, and help prevent age-related disorders associated with testosterone insufficiency. [1, 2, 3]
To take advantage of the benefits of flavonoids, follow these steps:
- Increase the amount of veggies and fruits in your meals and snacks
- Smoothies can be made using greens, berries, and cherries
- Salads and stir-fries benefit from the addition of apples, citrus, onions, or soybeans
- Dark chocolate should be your go-to treat
- Moderately consume tea and wine. [3, 4, 5]
2. Foods Complementing the Mediterranean Diet
It has been demonstrated that the Mediterranean Diet improves sexual function. Adherence to a Mediterranean Diet was found to lessen the likelihood and severity of ED. The diet contains a modest amount of red wine and is high in:
- Extra virgin olive oil
- Whole grains
Following the Mediterranean Diet improves blood sugar management, boosts antioxidant defences, and raises levels of nitric oxide, a molecule that enhances blood flow. All of these effects help the penis establish and maintain erections. [2, 3, 4, 5]
3. Plant-Based Diets
There is no single definition of a plant-based diet that is universally acknowledged. Some characterise it as a diet that emphasises whole, plant-based, unrefined, unprocessed foods while limiting or eliminating meat, dairy, and eggs. A high-quality plant-based diet may lower the incidence of ED.
A plant-based diet rich in whole grains, fruits and vegetables, nuts, legumes, vegetable oils, and tea or coffee reduced the prevalence of ED in males aged 60 to 70 years. [3, 4, 5]
Plant-based diets with a lower healthfulness score-diets high in fruit juices, sugar-sweetened beverages, refined grains, potatoes, sweets, and desserts-were connected to an increase in ED in men under the age of 60.
A healthy plant-based diet has been demonstrated to minimise not only the likelihood of ED but also its severity. [3, 4, 5]
To consume more plant-based meals:
- Increase vegetable consumption
- Substitute animal protein with sources from plants such as lentils, beans, and tofu
- Choose more whole plant foods over processed products containing animal ingredients, such as nibbling on fruit and nuts rather than cheese and crackers. [2, 3, 4, 5]
L-citrulline from watermelon, a natural chemical contained in the fruit, has been demonstrated to improve erection hardness in men with mild ED. It is a component of a process that enhances overall blood flow, which may include blood flow to the penis. While the content of L-citrulline in a supplement is greater than that in fresh watermelon, it is unknown whether fresh watermelon has the same effect on blood flow. Yet, the rind of red and yellow watermelon has more L-citrulline than other portions of the fruit. Watermelon juice or puree may also contain higher levels of L-citrulline. Thus, any erectile benefits from fresh watermelon are more likely to come from the white rind or 100% watermelon juice, which comprises both flesh and rind. [3, 4, 5]
5. Pumpkin Seeds
Benign Prostatic Hyperplasia (BPH) is a condition in which enlargement of the prostate gland occurs and it is not malignant. The etiology is unknown, but BPH is the most frequent prostate condition in males over the age of 50. The desire to urinate eight or more times per day, the inability to delay urination, a weak or interrupted urine stream, and pain following ejaculation are all symptoms. Pumpkin seeds are a rich source of zinc, with one ounce, or a quarter cup, providing 20% of the daily requirement. [3, 4, 5]
Zinc from pumpkin seeds can help prevent not just BPH but also hypogonadism. Long-term zinc deficiency can lead to hypogonadism, a condition in which the body’s sex glands generate little or no hormones.
6. Brazilian Nuts
Testosterone, a hormone responsible for male sexual development, including testicular descent, sperm production, penis and testicle expansion, and increased sex drive.
Selenium, a mineral that the body only requires at trace levels, is essential for testosterone and sperm synthesis. Brazil nuts are high in selenium. One ounce of nuts (about six to eight nuts) contains nearly 1,000% of the daily value of selenium. Other good selenium sources include sardines, yellowfin tuna, and halibut. [3, 4, 5]
7. Foods High in Magnesium
Magnesium is required for over 300 bodily functions, including energy synthesis and muscular function. There is additional evidence that this mineral improves hormonal states, including testosterone, in men. For men aged 31 and above, the recommended dietary requirement for magnesium is 420 mg per day. Among the best food sources are:
- Pumpkin seeds
- Chia seeds
- Soy milk
- Black beans.
According to the researchers, the ageing process, which has a detrimental impact on male reproductive health, appears to be caused, at least in part, by hormone deficiencies and poor diet. Men with low testosterone and low magnesium levels, in particular, may benefit from increased magnesium consumption. [3, 4, 5]
8. Foods with a Sufficient Fat Content
While additional research is needed to be certain, it appears that a low-fat diet may be connected with reduced testosterone levels. Low-fat diets are those that contain less than 30% of total calories from fat.
The difference in testosterone levels between low-fat and high-fat diets is not significant. While men do not necessarily need to adjust their low-fat diet, it may be something they should discuss with their healthcare provider. Men should consider including higher-fat foods such as:
- Avocado oil and avocado
- Extra virgin olive oil and olives
- Nuts and seeds, as well as nut or seed butter. [3, 4, 5]
Coffee is another food that promotes penis growth. It has less than five calories (at least until men add sugar and cream), making it one of the lightest foods that aid in erectile dysfunction.
A study discovered that men who drank between 170 and 375 milligrams (mg) of caffeine per day, or roughly 2-3 cups, had decreased rates of erectile dysfunction. Caffeine is an excellent penile meal because it relaxes the smooth muscles of the penis, allowing blood to flow through it. [3, 4, 5]
Salmon is high in vitamin D, making it one of the finest foods for getting erect. Sunlight is responsible for approximately 80% of vitamin D, so if a man is unable to spend as much time outside as they would like, some salmon can help them obtain what they require. Endothelial dysfunction, which occurs when arteries, blood vessels, and organs are unable to adequately circulate blood, has been linked to vitamin D.
Supplementing with vitamin D may be especially useful in locations with a lot of overcast days or long winters. Consuming salmon may provide your body with everything it requires to obtain and maintain a firm erection. [4, 5]
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