For all men throughout the world, virility means a lot. Although it sounds absurd, men judge each other based on penis size and sexual performance. It’s probably embedded deep in the genes and it’s not going away anytime soon. Certain medical conditions such as inflamed testicles, testicular cancer, epididymitis, and infertility may affect your reproductive organs.
According to the American Society for Reproductive Medicine and the American Pregnancy Association, infertility affects about 10-15 percent of couples throughout the United States.1 A nutritious and balanced diet can help prevent or manage these medical conditions and your overall health. Here are some foods that are good for your penis and can turn you into a sexual tyrannosaur. Well, almost!
1. Fruits And Vegetables
Research has shown that oxidative stress negatively affects semen quality and has a significant role in the etiology of male subfertility. Studies reveal that antioxidant intake is associated with better semen quality and sperm chromatin stability in healthy non-smoking men.2 Many fruits and vegetables are rich in antioxidants, including vitamin C, which increases your body’s ability to thwart and recover from infections and diseases.
A vitamin C deficiency may cause your sperm to clump together and potentially reduce your fertility. Additionally, antioxidants and vitamin C can also reduce your risk of developing prostate cancer. Consuming fruits and vegetables that are rich in vitamin C such as kiwi fruit, spinach, berries, cantaloupe, citrus fruits, and tomatoes can improve penis health.
2. Lean Proteins
Of all the reported infertility cases, approximately 40–50 percent is due to “male factor” infertility.3 Proteins are essential for healthy sperm production4 and foods that are rich in protein are beneficial for the health of your penis. Protein promotes lean tissue growth and a stronger immune system. A fatty diet that is high in saturated fat, such as red and processed meats, can lower your testosterone levels and also increase your risk for prostate cancer.
Instead, men must consume lean, protein-rich foods such as fish, low-fat dairy products, tofu, skinned white-meat poultry, lentils, and beans. Vitamin D is known to improve the health of your reproductive system. Some of the best sources of protein and vitamin D are yogurt and low-fat milk.
3. Whole Grain Foods
Grains provide glucose, which is the main dietary source of energy for the body. While refined grains are bad for health, whole grains are rich in minerals, vitamins, protein, and fiber. Studies have revealed that whole grain was found to be positively associated with sperm concentrations.5 Whole grains are low-glycemic foods, which have a mild impact on your blood sugar levels.
High levels of blood sugar are known to damage the nerves that regulate blood flow into your penis, which increases your risk for erectile dysfunction. Moreover, blood sugar imbalances also increase your risk for type 2 diabetes, which can have a negative effect on your reproductive organs. So, men must avoid foods that contain refined grains, such as white bread and enriched pasta, and must consume whole-grain foods, such as brown rice, oatmeal, and quinoa.
4. Selenium-Rich Foods
Selenium, a mineral generally found in the soil, also occurs naturally in water and some foods. Men must include foods with selenium to their diet for reproductive health. Research shows that selenium is vital for normal testicular development, sperm production, and sperm motility and function.6
Studies have shown an improvement in sperm motility by administering a mixture of antioxidants such as selenium and vitamin E.7 Selenium helps in activating selenoprotein V, an enzyme found only in the testes and helps in the development of healthy sperms. Foods such as salmon, shrimp, halibut, pork, chicken, walnuts, Brazil nuts, and brown rice all contain selenium.
|↑1||What Is Infertility? American Pregnancy Association.|
|↑2||Nadjarzadeh, Azadeh, Abdolrasoul Mehrsai, Ebrahim Mostafavi, Mahmood Reza Gohari, and Farzad Shidfar. “The association between dietary antioxidant intake and semen quality in infertile men.” Medical journal of the Islamic Republic of Iran 27, no. 4 (2013): 204.|
|↑3||Kumar, Naina, and Amit Kant Singh. “Trends of male factor infertility, an important cause of infertility: A review of literature.” Journal of human reproductive sciences 8, no. 4 (2015): 191.|
|↑4||Bunning, Harriet, James Rapkin, Laurence Belcher, C. Ruth Archer, Kim Jensen, and John Hunt. “Protein and carbohydrate intake influence sperm number and fertility in male cockroaches, but not sperm viability.” Proceedings of the Royal Society of London B: Biological Sciences 282, no. 1802 (2015): 20142144.|
|↑5||Jensen, Tina K., Berit L. Heitmann, Martin Blomberg Jensen, Thorhallur I. Halldorsson, Anna-Maria Andersson, Niels E. Skakkebæk, Ulla N. Joensen et al. “High dietary intake of saturated fat is associated with reduced semen quality among 701 young Danish men from the general population.” The American journal of clinical nutrition 97, no. 2 (2013): 411-418.|
|↑6||Moslemi, Mohammad K., and Samaneh Tavanbakhsh. “Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate.” International journal of general medicine 4 (2011): 99.|
|↑7||Imamovic Kumalic, Senka, and Bojana Pinter. “Review of clinical trials on effects of oral antioxidants on basic semen and other parameters in idiopathic oligoasthenoteratozoospermia.” BioMed research international 2014 (2014).|