Top foods & essential dietary supplements for male sexual health.

Consider taking them as per your specific condition, peculiar signs, and symptoms, as even herbs or dietary supplements are not always safe.

Make sure to avoid any ingredient or food you are allergic or intolerant to!

Good diet for men to help their reproductive or sexual health.

Lifestyle adjustments, plus GOOD food choices can have a positive impact on improving health etc.

Water – Staying hydrated can flush toxins from the body, help prevent blood from thickening and causing problems with circulation.

Water helps to dilute urine, causes less likely bladder irritation as concentrated urine is the perfect breeding ground for bacteria!

Men who consume Anti-Inflammatory diet, rich in beta-carotene, lutein or vitamin C like blueberries, blackberries, raspberries, flaxseeds, cantaloupe, avocado, walnuts, lemon, pineapple, kale, garlic, broccoli etc., are less likely to have enlarged prostates.

Green Tea is No.1 Anti-aging beverage which has a good fertility boosting potential that may rebalance free radicals that can damage sperm cells.

It helps promote detoxification and prostate health and its regular consumption can improve sperm quality, including motility rate and overall general health.

Wild Caught Fish – Omega 3’s or a diet rich in fatty acids such as tuna, mackerel, and salmon etc can help reduce inflammation and decrease cancer of prostate.

Watermelon can be helpful without any negative side effects when you naturally want to improve libido and may have a Viagra-like effects.

It contains vitamin B1, B6, potassium and magnesium which are necessary for a healthy prostate.

Nuts, like almonds, cashews, peanuts specially Brazil nuts are high in selenium, zinc and vitamin E which play a role in maintaining healthy testosterone levels, reproduction and sexual desires.

Pomegranate is one of the most powerful antioxidants fruit that enhance circulation, boost blood flow, increase sperm count, and get rid of poor erections, besides penis enlargement support.

Bananas are natural aphrodisiacs – a natural way to increase libido due to an enzyme which regulates sex hormones, resulting as increase sperm in count as well.

Aloe Vera extract is also helpful in promoting better sexual health.

It may support penis growth by healing wounds and illnesses in your reproductive system.

Brown Rice is rich in fibre and is among one of the healthiest foods in the world.

This rice helps the body naturally raises levels of serotonin and men who experience constant ejaculation problems have been diagnosed with unbalanced hormonal levels.

Raising the levels of serotonin can help when it comes to treating premature ejaculation.

Cooked tomatoes provide lycopene a powerful antioxidant, critical for prostate health.

Pumpkin Seeds provide zinc, an essential nutrient for reproduction and aid prostate health.

Spices like nutmeg and clove are loaded with antioxidants, which is great for overall health, including low libido.

Low sugar, Dark chocolate can have aphrodisiac and mood-lifting effects.

Foods to Increase Libido – Figs, bananas, watermelons and avocados are natural aphrodisiacs loaded with vitamins and minerals that can encourage more blood flow to the genitals and naturally increase sex drive.

Overall good foods to increase sexual desires: Oysters, Pumpkin seeds, Onions, Fish, Garlic, Dates, Blueberries etc.

Foods to avoid for male healthier reproductive system!

Trans or saturated fats and greasy foods found in animal products such as red meats, whole milk, fatty foods and ice cream, may aggravate symptoms of an enlarged prostate and abnormal sperm production.

Refined vegetable oils found in cakes, pies, cookies, biscuits, Margarine, crackers, popcorns and doughnuts etc. have been linked to a less sex drive – libido, lower sperm counts and may cause ED.

Chemicals i.e. additives and preservatives in processed foods may negatively affect sexual performance.

Refined sugars tend to have inflammatory effects on body, contributing to prostate enlargement and negatively affects sex hormones – specific effects on testosterone levels, a big risk factor for male infertility.

High-sodium foods — Foods that are very high in salt, like canned foods etc, can cause high blood pressure, which in turn decrease blood flow to the male genitals.

Poor quality protein — Factory meat contains added hormones and antibiotics, which can lead to hormonal imbalance effecting sexual health.

Conventional dairy — Milk, cheese and other dairy products can have synthetic hormones that have a negative effect on oestrogen and testosterone levels.

Caffeine — Overindulgence in caffeine can have unwanted effects on sexual performance.

It can irritate urinary system, cause hormonal imbalances, dehydration and lead to mineral deficiencies and been shown to interfere with fertility.

Alcoholic beverages may irritate urinary system and are known to cause impotence, decrease sexual desire, arousal, and sensitivity.

For men, it lowers testosterone levels, causes erectile dysfunction, and decreases sperm production.

Avoid it to have a huge positive impact on erection.

Smoking and street drugs like marijuana etc., not only decreases libido or sexual desire and satisfaction, but also cause infertility.

According to one research, smokers reported having sex less times than non-smoking men on monthly basis!

Overexertion, wearing tight brief or boxers, even cycling can place pressure against the scrotum and increase scrotum temperature that can lead to a decrease in sperm count.

Some of the top-listed dietary supplements for men to boost hormones, sex drive and testosterones etc.

• Antioxidants like Vitamin C may improve sperm count and improve blood circulation to the organs. It helps combat oxidative stress that is often an issue to lowered sex drive and erectile health. Some food choices include broccoli, oranges, red peppers and guava etc.
• Vitamin B3 – Some scientific research suggests it may be helpful for treating erectile dysfunction due to its vasodilating property that helps improve blood flow.
• Vitamin B ₁₂ deficiencies are relatively common in older people that lead to reduced sperm counts and sperm mobility.
• Vitamin B9 or folic Acid is sometimes linked with erectile dysfunction known to increase sperm count when combined with zinc – the two supplements combined significantly improve the sperm count and the percentage of healthy sperm. Foods naturally rich in folate include green leafy vegetables, citrus fruits, beans and wheat germ.
• Vitamin E is an important vitamin for fertility and to help with hormonal balance and sperm activity. It helps increase stamina and energy, both of which are important factors in a healthy sexual life. It increases testosterone, blood flow and oxygen to the male genitals, resulting better erections.
• Vitamin D deficiency is more likely to cause erectile dysfunctions, low testosterone levels and may increase risk of prostate cancer! Get directly from Sunlight or include foods like orange juice, egg yolks, cheese, soy milk, and beef liver. Egg yolks are considered as one of the best foods that help premature ejaculation.
• Collagen deficiency can make harder for men to maintain an erection. To increase your collagen levels, consume more bone broths.
• Vitamin C also helps to increase collagen production.
• L arginine helps with blood vessel dilation and improves blood flow to the genital region – a powerful remedy for sexual dysfunction issues. It can enhance erections for better performance.
• Carnitine is critical compound for proper sperm formation. A low carnitine level means that sperm development, function, and motility are drastically reduced. Carnitine is essential for restoring male fertility by sperm production and to allow them to form and function properly.
• Selenium – to increase immunity, longevity and reduce the risk of cancers. It can play a role in your sex hormones and testosterone levels too.

And finally Zinc is perhaps the most important trace mineral for our sexual function that plays a great role in sexual performance as frequent ejaculation can greatly diminish its stores in the body.

• Zinc deficiency may affect libido.
• It helps production of testosterone and muscle growth.
• Premature ejaculation and erectile dysfunction
• Helpful in prostate health by playing a protective and anti-inflammatory role.
• It also helps boost immune response, brain health and cell growth etc.

For your particular health problem(s), or to change your medications it is strongly suggested to avoid self-medication and consult your GP / health provider or Mind & Body Holistic Health Clinic.

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