Healthy eating habits can help you feel better and live longer. For men, another important benefit of eating well is having a healthy sex life. When you're eating the right foods, you'll experience increased libido, improved testosterone levels, higher sperm counts, and an improvement in your ability to get and maintain an erection. Here at the biostation in South Florida, we understand your desire to have an active sex life, so we put together this list of foods for ideal male sexual health to guide you in making the right decisions when eating for maximum health benefits.


Spinach is rich in folate, a vitamin that plays a vital role in male sexual health. Folate helps improve blood flow, which can mean a longer erection. Because cooked spinach contains as much as 77% of the daily recommended amount of folate, it's one of the best foods to eat to ensure you get enough of this vitamin in your diet.

Spinach also contains magnesium, which is a mineral that assists with blood flow. Magnesium may be associated with improved testosterone levels as well, so spinach is an excellent food to keep in the fridge if you want to improve your sexual health.


By eating carrots, you may increase your sperm count and keep your prostate in good health as well. In fact, eating carrots has been recommended for infertility, as it helps your sperm to move and swim better. The carotenoids that give carrots their orange color are also what provide many of the health benefits associated with eating them. This vegetable is full of antioxidants and other nutrients that make them a superfood.


We all know that apples are healthy, but it may surprise you to hear that eating apples is good for male sexual health and may stop the growth of prostate cancer. Apples contain quercetin, a type of flavonoid that helps treat erectile dysfunction. Apple peel contains ursolic acid, a compound known for stopping prostate cancer cells from growing.

Black Raspberries

While both red and black raspberries are loaded with vitamins and minerals, black raspberries are higher in antioxidants. They're a good choice for men who want to improve their sexual health because they offer all-around health benefits. These small berries contain zinc, which promotes healthy testosterone levels, and libido-enhancing phytochemicals that help you last longer during intercourse.


Avocados offer many advantages for men's sexual health. They're rich in vitamin E, which can improve sperm count, and zinc, a mineral that helps with fertility and sex drive. Eating avocados may also boost your energy and hormone levels because they contain vitamin B6 and folic acid. The healthy fats in avocados help with blood flow, which can improve your sexual performance.

Extra Virgin Olive Oil

When you consume extra virgin olive oil, you'll improve blood flow to all areas of the body, including your genitals. This can assist you with maintaining an erection for longer. This oil has other health benefits that are linked to a healthy heart, and it may help prevent colon cancer. You can use this oil for sauteing and roasting or use it in your salad dressing for a bold, fruity flavor.


Many nuts are full of healthy fats and protein, but there are a few that are especially good for your health, particularly for men who want an active sex life. Pine nuts, for example, contain arginine. This helps dilate the blood vessels to improve your sex drive and allow you to maintain an erection. Walnuts improve fertility because they give your sperm the nutrients needed for ideal movement and shape. Other nuts you can eat for their arginine, zinc, and omega-3 fatty acids include:

  • Pecans.
  • Hazelnuts.
  • Peanuts.


Tomatoes are rich in nutrients and have antioxidants that provide you with many health benefits. Their red pigmentation comes from lycopene, which is related to healthy sperm production and fertility, and they also have tons of vitamin C, which contributes to a healthy sperm concentration. Lycopene may also help reduce your risk of prostate cancer.


Eating oatmeal for breakfast could be a simple way to improve your testosterone levels and prevent or help with erectile dysfunction. Oats are an aphrodisiac, meaning they help with blood flow to the genitals. They contain arginine, which relaxes the blood vessels in the penis so that blood can flow easily to that area.


Watermelon is a natural food that has similar effects to the drug Viagra. It's rich in L-citrulline, an amino acid that's known to increase blood flow to the genitals. It can help a man maintain his erection during intercourse and have a better libido that improves his confidence.


Seafood can have a positive effect on a man's sexual health, and one of the best fish to eat is salmon. It's rich in omega-3 fatty acids that help improve your overall health. This fish also contains vitamins B12 and B3 to boost your energy and zinc to improve your blood flow and increase your testosterone levels. Salmon is commonly available at most grocery stores and seafood markets.


Not everyone enjoys oysters, but they're excellent for the sexual health of men. They're an aphrodisiac, meaning they improve blood flow specifically to the genitals. Oysters contain more zinc than probably any other food, which also helps with blood flow and regulating testosterone levels. This food crams a lot of nutrients into a small package.

Your sexual health is important, and maintaining a healthy diet can help you improve how you feel and how you perform sexually. Even adding just a few of these foods to your diet could boost your testosterone levels, improve your blood flow, and help you produce healthier, more active sperm.

If you're experiencing symptoms of erectile dysfunction or suffering from a low sex drive, the biostation can help. Let our doctors at one of our health centers in South Florida create a health plan that's tailored to your needs. We'll provide you with the personalized care you deserve and help you achieve your health goals.