Discover 15 Foods that Improve Male Sexual Performance

Peppers, bananas, dark chocolate, watermelon, and ginger are some of the foods that improve male sexual performance. Besides these, other fruits, vegetables, and nuts can help you maintain erectile function. Discover what to eat daily and which foods to avoid.

While there’s no unbeatable formula or remedy, there are certain foods that improve male sexual performance.

Incorporating these items into your daily diet is the first basic step toward a more fulfilling sex life. Keep reading to find out which foods are worth consuming!

15 foods that improve sexual performance

Aphrodisiac foods are those that, according to popular tradition and some cultural beliefs, are capable of stimulating desire or improving sexual performance.

Although their effectiveness isn’t scientifically proven in all cases, many of them are rich in nutrients that can promote overall health and proper functioning of the circulatory, hormonal, and nervous systems – factors that indirectly influence libido and sexual performance.

Below, check out 15 foods that improve male sexual performance and their recommended consumption amount.

1. Oysters

Oysters are known for being rich in zinc, an essential mineral for testosterone production, which can increase libido and improve sexual performance.

It’s recommended to consume 6 to 12 oysters per week for sexual health benefits.

2. Dark Chocolate

Dark chocolate contains flavonoids, which help improve blood flow to the genitals, enhancing sensitivity and promoting a more satisfactory sexual response.

A small daily amount, about 30 to 60 grams, can provide sexual health benefits.

3. Peppers

Peppers contain capsaicin, a compound that can increase blood circulation and stimulate nerves, promoting a feeling of excitement and increasing sexual desire.

There isn’t a specific recommended amount, but adding a small amount of pepper to your diet regularly can be beneficial.

4. Bananas

Bananas are rich in potassium, which helps regulate energy levels and muscle function, promoting good physical and sexual performance.

Consuming one to two bananas a day can help promote sexual health due to their potassium and vitamin B6 content.

5. Strawberries

Strawberries are rich in vitamin C, which helps improve blood circulation and hormone production, contributing to better sexual function.

Including a cup of fresh or frozen strawberries in your daily diet is ideal for sexual health.

6. Avocado

Avocado is an excellent source of healthy fats and vitamin E, which help promote good cardiovascular and hormonal health, essential for sexual performance.

Consuming half to one avocado a day can provide healthy fats and other beneficial nutrients for sexual health.

7. Nuts

Nuts are rich in omega-3 fatty acids, which help improve blood circulation and brain function, promoting a more satisfactory sexual response.

Consuming about a handful of nuts a day is enough to obtain sexual health benefits.

8. Ginger

Ginger has stimulating properties that can increase blood circulation and sensitivity, contributing to a better sexual response.

Adding one teaspoon to one tablespoon of fresh grated ginger to your daily diet is also advantageous.

9. Watermelon

Watermelon contains citrulline, an amino acid that can help relax blood vessels and increase blood flow, promoting better erections.

There isn’t a specific recommended amount, but regularly consuming watermelon as part of a balanced diet is a good choice.

10. Asparagus

Asparagus is rich in folic acid, which helps regulate the production of histamine, a neurotransmitter important in the sexual response.

Consuming a portion of fresh or steamed asparagus a few times a week may be enough to obtain sexual health benefits.

11. Figs

Figs are rich in antioxidants and nutrients that can improve cardiovascular health and promote better sexual function. Consuming one to two servings of fresh figs per day will help improve your sexual health.

12. Celery

Celery contains androsterone, a hormone that can increase sexual desire and attraction between partners.

Consuming one to two stalks of celery a day can help promote sexual health due to its androsterone content.

13. Almonds

Almonds are an excellent source of vitamin E, which helps promote blood vessel health and hormonal function, contributing to better sexual performance.

Consuming about a handful of almonds a day may be sufficient to obtain benefits.

14. Cinnamon

Cinnamon has stimulating properties that can increase blood flow and sensitivity, promoting a better sexual response.

Adding one teaspoon to one tablespoon of cinnamon to your daily diet is a valid suggestion for improving health.

15. Salmon

Salmon is an excellent source of omega-3 fatty acids, which help improve blood circulation and cardiovascular function, fundamental for sexual health.

Consuming two to three servings of salmon a week can provide beneficial omega-3 fatty acids.

10 foods that can harm libido

Some foods can harm libido due to various factors, including their effects on hormonal levels, blood circulation, energy, and mood.

Moreover, some contribute to health issues, such as obesity, diabetes, and cardiovascular diseases, which can also negatively affect sexual function.

The excessive consumption of alcohol and processed foods, rich in saturated fats, refined sugars, and chemical additives, is not recommended.

1. Processed foods

Processed foods, such as fast food, snacks, and packaged products, are generally high in saturated fats, refined sugars, and chemical additives, which can impair cardiovascular health and blood circulation, negatively affecting libido.

2. Energy drinks

Energy drinks usually contain high levels of caffeine, sugars, and other stimulants that can cause dehydration, increase stress levels, and interfere with sleep patterns. Consequently, libido can be affected.

3. Alcohol

Excessive alcohol consumption can lower testosterone levels, interfere with liver function, and impair blood circulation.

4. Sugary sodas

Sugary sodas are high in refined sugars, which can contribute to weight gain, insulin resistance, and other health issues that affect male libido.

5. Processed meats

Processed meats, such as sausages, bacon, and ham, are high in saturated fats and chemical additives, which can increase the risk of cardiovascular diseases and decrease libido.

6. Foods high in saturated fats

Foods high in saturated fats, like fatty meats, whole dairy products, and high-fat baked goods, can raise LDL (“bad”) cholesterol and impair blood circulation.

7. Foods high in refined sugars

Foods high in refined sugars, like candies, cakes, cookies, and desserts, can cause fluctuations in blood sugar levels, increase the risk of insulin resistance, and contribute to weight gain.

8. Excessive caffeine

Excessive consumption of caffeine can increase stress levels, cause insomnia and dehydration, all of which can interfere with sexual function.

9. Foods high in trans fats

Foods high in trans fats, like fried foods, margarine, and industrially baked goods, can increase LDL cholesterol and inflammation, damaging cardiovascular health and affecting libido.

10. Excessive soy

Excessive consumption of soy-based products, like tofu, soy milk, and processed soy products, can increase levels of phytoestrogens in the body, which may interfere with hormonal levels and affect libido.

Essential nutrients for male sexual health

Male sexual health is influenced by a variety of essential nutrients that play vital roles in body functioning.

Among them, vitamin D stands out as crucial for testosterone production, a key hormone for male sexual performance.

Furthermore, B complex vitamins, such as vitamin B6, B12, and folic acid, are important as they regulate hormonal levels and cardiovascular health.

Minerals like zinc are also necessary, as they aid in testosterone production and proper prostate function.

Other important nutrients include omega-3 fatty acids, which promote cardiovascular health and blood circulation, and antioxidants like vitamins C and E, which help protect body cells from damage and promote blood vessel health.

Does diet affect the quality of erections and erectile function?

Yes, diet can significantly affect the quality of erections and erectile function.

A diet high in processed foods, saturated fats, refined sugars, and high cholesterol can contribute to cardiovascular health issues, such as artery blockage and reduced blood flow to the penis.

This can result in erectile dysfunction or difficulty in obtaining and maintaining an adequate erection.

On the other hand, a balanced and healthy diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, promotes cardiovascular health and adequate blood circulation – which is essential for a healthy erectile function.

Certain nutrients, such as zinc, vitamin D, omega-3, and antioxidants, play important roles in male sexual health and can help improve the quality of erections.

Moreover, maintaining a healthy weight, exercising regularly, avoiding smoking, and limiting alcohol consumption are also important for maintaining a healthy erectile function.

Discover Egydio Medical Center Clinic

Located in São Paulo, our clinic offers a wide range of services dedicated to treating conditions such as Peyronie’s Disease, Erectile Dysfunction, and Congenital Curvature.

We have a highly qualified and experienced team, ready to provide personalized care focused on the specifics of each patient.

If you are experiencing problems related to erectile function, do not hesitate to talk to us.

Schedule your consultation today and take the first step towards a fully satisfying male health.

Discover the 15 Best Foods that Improve Male Sexual Performance