Ideal foods to boost male health

by Webmd Men Staff
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Food has a big role in overall health, not only it keeps men physically and emotionally healthy but also improves sexual performance. Certain foods can help in restoring the “groove” back. If you are facing a decline in the bedroom, it might be time to take a close look on your diet.

What are the best foods for male health?

Lean red meat

For self-proclaimed carnivores out there, who regularly indulge on steak every now and then, you are in the right track. According to studies, the lean cuts of pork and beef provides proteins and have minimal fat than chicken breast. Red meat is also a good source of leucine which is an amino acid that promotes muscle growth.

Leafy green and orange vegetables

Collard greens, spinach, and kale are highly beneficial to the prostate. These leafy green vegetables include lutein and zeaxanthin. Both nutrients provide the body protection against cataract and age-related macular degeneration.

Orange vegetables are good sources of lutein, beta-carotene, and vitamin C. The addition of these nutrients in the diet can lower the chances of developing prostate enlargement. The suitable choices to include in the diet are carrots, red bell peppers, sweet potatoes, and pumpkins.

High-fiber cereals

Although fiber might not sound manly, it can help enhance sexual performance. The fiber keeps the body full for a longer period as well as aiding with the smooth functioning of the digestive tract.


chocolates on plateChocolates are not just for special occasions, but also an ideal snack or dessert item that men should include in their diets. Chocolate can improve the flow of blood if the right type is eaten, specifically dark chocolate.

The flavanols present in dark chocolate can lower the levels of bad cholesterol, improve circulation and normalize the blood pressure. Men suffering from poor blood flow face a higher risk for erection problems. Due to this, heart-healthy foods can protect your sexual performance as well. Remember though that eating too many can result in additional weight gain. Stick to 1 ounce in a day instead of other sweets.

Fatty fish

Certain types of fatty fish such as herring, salmon, halibut and sardines are ideal sources of healthy fat, specifically omega-3 fatty acids. These provide protection against heart disease which is the main cause of death among men in the United States. Try to include 2 servings of fatty fish in a week to reduce the risk for heart disease.


Shellfish and other forms of seafood contain zinc which is essential for the muscles, heart and reproductive system. If the level of zinc drops below normal, it results in poor sperm quality and even male infertility.

Soy foods

In some studies, soy offers the best protection against prostate cancer. Miso soup, tofu, and soy milk are healthy ways to add soy to the diet. Among Asian countries, soy foods are part of most dishes which is why cases of prostate cancer are uncommon in those countries.


Eggs can provide iron, lutein, and protein but you should eat the entire egg. A single yolk containing 185mg of cholesterol suitably fits the daily limit for healthy individuals. Men should also limit the intake of high-cholesterol sweets to allow space for whole eggs in the diet. For those who have high cholesterol, consult a doctor regarding the number of eggs to consume on a weekly basis.


Although this fruit contains large amounts of fat, it provides the body with the “good” kind. The monounsaturated fat present in avocados can knock down both total cholesterol and the “bad” cholesterol (LDL).

Milk and yogurt

The presence of whey in milk and yogurt is a source of leucine which is an amino acid that helps with the buildup of muscle. Try to include Greek yogurt in the diet which has a thick consistency and creamy taste. It contains protein, potassium as well as the “good” bacteria to keep the gut healthy. It is suitable for those who are on-the-go since it does not require any preparation.


Banana is a must have in the diet with its high potassium content. It is essential for bone health and muscular contraction as well as regulating blood pressure. Men should get enough potassium in their diet, especially those at risk for high blood pressure.


Oysters are popular for their aphrodisiac properties. Based on studies, oysters along with scallops and clams contain compounds that elevate the testosterone and estrogen levels. This boost in the production of hormones results in an increase in sexual desire in most instances. Furthermore, oysters are ideal sources of zinc which promotes blood flow to the sexual organs in both genders.


Ginger can ease the inflammation in the body which surely comes in handy when pushing the body too hard during exercise or other physical activities. This is a natural blood thinner that can prevent high blood pressure, heart disease and high cholesterol.

It also has anticoagulant properties to ensure a smooth flow of blood to the sexual organs. If you want a boost in your bedroom, you and your partner will greatly benefit from a dose of garlic.

Pistachios and Brazil nuts

Pistachios on a bowlNuts provide fiber, protein, and zinc while at the same time satisfying the urge for a quick, salty snack. Pistachios generally stand out from other nuts since they are higher in plant sterols which improves the cholesterol level.

Another type of nut you can add to your diet are Brazil nuts. A single ounce can provide a good boost of selenium. This mineral helps upgrade the immune system as well as improving the function of the thyroid gland.

Tomato sauce

If you love to eat pasta, especially those with red sauce, you are on the right track. Tomatoes are rich in lycopene which provides a certain degree of protection against some types of cancer.

In some studies, adding tomato sauce in the diet regularly can lower risk for prostate cancer, but not all studies support this claim. In addition, tomatoes also contain other plant nutrients that support good health. Simply add tomato sauce to pasta or salsa to a burrito to enjoy a nutritious meal.

Brown rice

Brown rice is also an ideal source of fiber. Depending on your preferences, you can add pineapple, lean meat or baby spinach for better flavor. In case you do not like the texture, simply add white rice. Like whole grains, it helps maintain a healthy weight while lowering the risk of heart disease and type 2 diabetes.

Bottom line

When implementing any change in the diet, always opt for good foods rather than denying the undesirable choices. As the body adapts to the intake of more vegetables, fruits, whole grains, and lean meats, they will eventually replace less healthy options.

Whether you want to improve overall health or add a spark to your sexual performance, choosing the right foods in the diet can make a difference.

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