Superfoods for Men: Enhancing Your Diet for Sexual Health

For most men, having a larger penis size and better sexual abilities is often linked to self-confidence, a sense of masculinity, and the natural urge to satisfy one’s partner. The truth is that there’s no scientific evidence suggesting that you can increase the size of your penis using natural methods. However, certain superfoods can direct more blood to your weenie and may give you stronger erections. At the very least, these superfoods can improve testosterone levels and may help you perform better in bed.

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Leafy Greens and Folate

When looking for a natural way for permanent penis enlargement, leafy greens are vital, mainly because they’re loaded with folate. Folate boosts nitric oxide and lowers homocysteine levels, which in turn support endothelial function. Improved endothelial function is important for stronger erections and overall sexual performance.

Leafy greens are good folate, and you can get plenty from romaine, spinach, mustard greens, and arugula. A cup of spinach is enough to give you 50% of your recommended daily intake of folate. You also get a good dose of vitamin B from these foods, which increases blood flow and lowers the risk of erectile dysfunction (ED).  


Adding carrots to your diet can have a huge impact on your sexual health mainly due to the carotenoids they contain. They are also high in antioxidants, which is why they’re recommended for men with a low sperm count. 

Carrots also have a high vitamin C content, which supports sperm motility and protects them from oxidative damage. Carrot seeds can have positive effects on your sex hormone levels, as they contain porphyrins, which stimulate the pituitary gland. Having more testosterone circulating in your blood is a good thing when you’re concerned about your size.

Black Raspberries

Both black and red raspberries are outstanding sources of vitamins and minerals, but you should opt for black varieties if you want to improve your sexual performance, as they are packed with antioxidants and zinc. 

While antioxidants limit oxidative damage to your sperm, zinc together with phytochemicals enhance libido. When you talk specifically about erectile dysfunction or “possible” penis enlargement, black raspberries help because they have anthocyanins. They strengthen blood vessels and improve circulation to your penis to help you perform better in bed.

Nuts and Antioxidants

For better sexual performance and stronger erections, you need more antioxidants in your diet. Hazelnuts, walnuts, and pistachios are helpful for this, as they enhance blood flow in as little as three weeks. One small study found pistachios significantly improved erectile function.

Nuts also offer a good dose of magnesium, especially when you opt for cashews, almonds, and Brazil nuts. This mineral is essential for improved blood flow and muscle relaxation. It treats erectile dysfunction by boosting nitric oxide production and supporting blood vessels. 

Pomegranate Juice and Nitric Acid

Including pomegranate juice is another excellent way to load up on your antioxidant dose. It increases nitric acid (HNO3) levels in the body, which is a good vasodilator and relaxes blood vessels inducing a better blood flow to the penis. California State University studied its effectiveness for ED treatment and found 25 of the 42 men participating benefited.

Avocados and Zinc

Avocados are especially rich in zinc, which is essential for testosterone production and critical for maintaining sexual function and a healthy libido. The Aztecs must have known this, which is why they called avocados ‘ahuacatl’, their word for testicle.   

Bananas and Potassium

Bananas are good for healthy heart function and blood flow. They are a flavonoid and high in potassium. Research found they lower the risk of developing ED even over an extended 10-year period.

Bananas also contain an enzyme called bromelain, which is supposed to boost testosterone levels. The presence of vitamin B6 is another reason why bananas have to be in your testosterone-boosting diet. 


While you may have many other reasons to stick to your morning cup of java, it definitely deserves to be in your routine to fight sexual problems. A study found that taking 85 to 170 mg of caffeine a day may lower your risk of erectile dysfunction. Be sure to plan your intake properly, as having caffeine too close to bedtime may result in decreased sexual performance.

Fish and Omega-3 Fatty Acids

Omega-3 fatty acids are found in oily fish like mackerel, salmon, and sardines. They reduce inflammation by improving blood flow. An animal study discovered they improve cardiovascular health too. A healthy heart is an important factor when hoping to have better blood flow to your penis for stronger erections.

Pink or Red Fruits

Lycopene is an antioxidant found in tomatoes, watermelon, pink grapefruits and guava. It’s been linked with improved vascular function. Animal studies suggest it restores erectile function but it could also be useful for protecting cardiac health. Research into this hypothesis is ongoing.

Other Alternatives to Consider

Eating healthy is good for your overall health, but it won’t take you far when you’re only looking to gain inches down there. You may want to try some non-invasive options, but don’t expect a miracle. 

For instance, stretching your penis with a penile extender may help add a couple of centimeters to your tool. A study found that regular use of a penile extender for three months may add 1.5cm to your flaccid penis. However, there aren’t many scientific studies to confirm these findings, and the same holds true for other “natural” methods, including clamps, rings, vacuum pumps, pills, and lotions. 

However, if natural methods don’t offer the results you expect, you may have to go the surgical route. Many non-surgical, minimally invasive procedures are available to increase the girth of your penile shaft and head. 


While it’s almost impossible to increase penis size permanently, there are benefits of eating healthy. It can help with better blood flow and stronger erections, which may at least give the impression of a bigger penis. It can also help fight ED or treat erectile dysfunction and make it possible to please your partner in the right way. However, if it’s about feeling confident, surgery is likely to be the only option you have.

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