8 Penis-Friendly Foods to

Boost T-Levels, Sperm

Count, and More
Medically reviewed by Katherine Marengo
LDN, R.D., Nutrition — Written by Tiffany La
Forge — Updated on June 4, 2021

Erectile dysfunction in younger men is rising,

and about 1 in 8 men ! will develop prostate
cancer in their lifetime — so your sexual health
and prostate health may be top of mind.

One unexpected way you can improve your

sexual health is — surprisingly — through diet.

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The foods you eat provide the building blocks

you need to power your body, including the
penis and other sexual organs.

However, instead of eating as if your penis

needs special attention, you can fill your day
with nutritious whole foods that help your
blood deliver the nutrients your penis,
prostate, and other sexual organs need to
function optimally.

Whether your concern is low testosterone

levels, erectile dysfunction, or prostate health,
these foods may help boost your sexual health
and function.
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1. Spinach

Nevena Zdravic/EyeEm/Getty Images

Spinach worked for Popeye, and it may help

you, too.

Spinach is rich in folate, a known blood flow

booster. Folic acid plays a critical role in male
sexual function. Low blood folic acid levels
have been linked to erectile dysfunction (1 ! ).

Cooked spinach contains 77% of the Daily

Value (DV) for folate per cup (185 grams),
making it one of the most folate-rich foods
around. Additionally, spinach contains a fair
amount of magnesium, which also helps
stimulate blood flow and may boost
testosterone levels (2 ! , 3 ! ).

2. Coffee

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Your morning cup of java may help below the

belt, as well.

One study in over 3,000 men noted that those

who self-reported the highest daily caffeine
intake (85–300 mg per day, equivalent to 1–3
cups or 240–720 ml of coffee) were less likely
to report erectile dysfunction than those with
the lowest caffeine intake (4 ! ).

It’s important to note, however, that these

findings were based on self-reporting from the
participants, so they may not be completely
reliable.
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3. Apples

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Apples have some great all-around health

benefits, but one of their lesser known
advantages pertains to prostate health.

Apple peels, in particular, contain the active

compound ursolic acid. One test-tube study
has noted that ursolic acid may “starve”
prostate cancer cells and prevent them from
growing (5 ! ).

Note, however, that much more research is

needed to fully understand how this effect
would translate to apple peels being eaten —
rather than ursolic acid being directly applied
to cancer cells.

Regardless, some other studies also suggest

that men who consume more fruits and
vegetables have better odds of beating
prostate cancer (6 ! ).

If you have prostate cancer, you should follow

your trusted health professional’s treatment
plan.

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4. Avocados

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Oddly enough, because of their shape and the

fact that they grow in pairs on avocado trees,
the Aztecs named avocados after a word
meaning “testicles” when they discovered
them in 500 B.C.E.

Avocados are rich in vitamin E, which may

improve sperm quality in men with infertility.
One medium (150 gram) avocado provides 21%
of the DV for vitamin E (7 ! , 8 ! ).

A medium (150 gram) avocado also provides

9% of the DV for zinc, an essential mineral with
roles in sperm quality, testosterone production,
and fertility (9 ! , 10 ! ).

5. Chili peppers

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Can you handle the heat? One small study

found that men who preferred spicier food had
higher testosterone levels in their saliva than
those that preferred milder flavors (11 ! ).

While this doesn’t mean spicy food increases

testosterone levels, the chemical capsaicin
found in hot peppers may have some bedroom
advantages.

Dietary capsaicin intake may stimulate your

brain’s pleasure centers, which could
potentially improve your mood and provide an
aphrodisiac effect. However, most of the
research regarding capsaicin and mood has
been done in animal studies — so it should be
taken with a grain of salt (12 ! ).
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6. Carrots

Klaus Vedfelt/Getty Images

Looking to improve your sperm count? Science

says to eat more carrots. They’ve long been
recommended for male infertility in traditional
medicine, as well (13 ! ).

This veggie may improve both sperm count

and motility (the movement and swimming of
sperm) due to its carotenoid content.
Carotenoids are the orange-pigmented
antioxidants in carrots that provide many of
their health benefits (14 ! ).

7. Oats

Vladislav Nosick/500px/Getty Images

Oatmeal may not be the first food that comes

to mind when you think of sexual health, but it
could have some beneficial effects on erectile
function.

Oats are considered an aphrodisiac, and they

may be beneficial for improving blood flow to
the penis. They contain the amino acid L-
arginine, which may help treat erectile
dysfunction and boost testosterone levels
(15 ! , 16 ! ).

L-arginine is thought to help blood vessels in

the penis relax so that blood flow to the area
can increase. However, recent studies suggest
that the blood vessel relaxing effects of L-
arginine may not be as powerful as they were
once thought to be (17 ! ).
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8. Tomatoes

Vladislav Nosick/500px/Getty Images

Nutrient- and antioxidant-rich tomatoes offer

several potential benefits related to male
sexual health, fertility, and prostate health.

They contain lycopene, a red-pigmented

antioxidant that has been linked to healthier
sperm production. In addition, they’re rich in
vitamin C, which may be linked to increased
sperm concentrations in healthy men (14 ! ).

Because of their lycopene content, tomato

consumption may also be associated with a
decreased risk of prostate cancer (15 ! ).

Finally, one small study in 44 men with

infertility also noted that drinking tomato juice
for 12 weeks was associated with healthier
semen and increased sperm motility (16 ! ).

The bottom line

These eight foods all have some research
pointing to their positive effects on male
fertility, sexual health, or prostate health, but
most of the research is limited.

What’s important to note, though, is that all of

these are whole, minimally processed foods.

Dietary patterns that are rich in fruits,

vegetables, whole grains, and other minimally
processed foods — along with adequate
protein and healthy fats — have been shown to
help reduce erectile dysfunction risk, improve
prostate health, and optimize fertility (7 ! , 17 ! ,
18 ! ).

Looking for more ways to promote prostate or

sexual health? Check out our best tips to
prevent prostate cancer and 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.

Last medically reviewed on June 3, 2021

! 19 sources

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Everything You Need to

Know About Penis Health
Medically reviewed by Stacy Sampson, D.O.
— Written by Sian Ferguson on March 26,
2019

Overview Key factors General tips

Cleaning Grooming STI prevention
FAQ See a doctor

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What this means

When most people think about penis health,
they think about sexually transmitted infections
(STIs) and erectile dysfunction (ED).

While these conditions can certainly affect the

health of your penis, penile health is about so
much more than that.

There are many different things that can affect

the health of your penis, including your
hygiene practices, lifestyle changes, and any
underlying health conditions.

Here’s what you need to know to keep your

penis in tip-top shape.

What affects penis health?

Many different things can affect penis health.
And by “penis health,” we mean:

your ability to urinate comfortably

your ability to get or maintain an erection

your fertility

Penis health also includes avoiding certain

health conditions, such as penile cancer and
STIs.

The following factors can affect the health of

your penis:

Hormone levels

ED can be caused by hormone imbalances,

such as a low testosterone level. Low
testosterone levels can be caused by a
number of different factors, which we’ll discuss
in this article.

Age

As you age, you’re more likely to experience

sexual dysfunctions like ED. This is partly
because your testosterone level will naturally
decline over time.

Health conditions

High blood pressure, diabetes mellitus, and

certain neurological conditions can cause ED.
Psychological conditions such as anxiety and
depression can also exacerbate ED.

Sex

If you want to have sex without a condom,

ensure that both you and your partners are
tested regularly for STIs, or remain in a
monogamous relationship with someone free
of STIs.

Otherwise, correctly using a condom every

time you have sex is the only way to reduce
your risk.

Rough sex can also harm your penis. For

example, pulling back the foreskin abruptly
can tear it. Accidentally bending your erect
penis can cause a traumatic penis fracture.

Medication

Some forms of medication can increase your

chances of ED. Speak to a doctor or other
healthcare provider if you think your
medication is causing ED or other sexual
dysfunction.

Hygiene

Practicing good hygiene is essential for your

health. Wash your penis and groin area often
to keep it clean.

Poor hygiene can cause a build-up of smegma,

an oily, malodorous, and irritating substance
that is known to occur below the foreskin.

If smegma builds up, it can cause inflammation

to the adjacent skin. This can be
uncomfortable and can be a cause balanitis, a
condition where the head of the penis
becomes red and inflamed.

Even with a circumcised penis, less than ideal

hygiene can lead to penile irritation and
inflammation, including balanitis.
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General tips

Penis health needs a holistic approach. In

other words, taking care of all aspects of your