8 Foods for Erectile Dysfunction, T Levels, Sperm Count, and More

The foods you eat provide the building blocks you need to power your body, including the penis and other sexual organs.

Some research suggests that eating a well-balanced diet may help lower your risk of erectile dysfunction.

Keep reading to learn more about eight foods that may help prevent erectile dysfunction and boost your testosterone levels and sexual function.

1. Spinach

Spinach worked for Popeye, and it may help you, too.

Spinach is rich in folate, a known blood flow booster. Folic acid plays a critical role in male sexual function. Low blood folic acid levels have been linked to erectile dysfunction.

Boiled spinach contains 66% of the Daily Value (DV)Trusted Source for folate per cup (240 grams), making it one of the most folate-rich foods around.

Additionally, spinach contains a fair amount of magnesium, which also helps stimulate blood flow and is associated with a lower risk of erectile dysfunction.

2. Caffeine

Some research suggests that caffeine may help prevent erectile dysfunction, but the research is mixed.

For instance, a 2014 study including more than 3,000 men found that those who self-reported the highest daily caffeine intake (85 to 300 milligrams per day) were less likely to report erectile dysfunction than those with the lowest caffeine intake.

However, a 2024 review of studies that included over 51,000 men found no significant link between caffeine consumption and erectile dysfunction.

3. Apples

Apples are high in flavonoids, which are natural plant compounds that may provide several health benefits.

A 2016 review found that apples are among the top five fruit sources of the flavonoids anthocyanins, flavones, and flavanones. Researchers note that a higher intake of these particular fruits was associated with a 19% lower risk of erectile dysfunction.

Apples may also reduce the risk of prostate cancer. Apple peels contain the active compound ursolic acid. A 2017 test-tube study notes that ursolic acid may “starve” prostate cancer cells and prevent them from growing.

That said, much more research is needed to understand the direct effects of apple peels on prostate cancer cells.

4. Avocados

The Aztecs named avocados after a word meaning “testicles” because of their shape and the fact that they grow in pairs on avocado trees.

According to a 2024 review, avocados are rich in vitamin E and zinc, two important nutrients for sperm quality and testosterone production. Review authors note that avocados may also help improve:

sexual duration
premature ejaculation
attraction
sexual satisfaction
5. Chile peppers

A 2015 studyTrusted Source with 114 male participants found that those who preferred spicier food had higher testosterone levels in their saliva than those who preferred milder flavors.

While this doesn’t mean spicy food increases testosterone levels, the chemical capsaicin found in hot peppers may have some bedroom advantages.

For instance, a 2013 test-tube studyTrusted Source found that dietary capsaicin intake may stimulate the brain’s pleasure centers, potentially improving mood and providing an aphrodisiac effect.

However, research with humans is needed to understand the possible role of chile peppers in sexual pleasure, testosterone levels, and erectile dysfunction.

6. Carrots

Some research suggests that carrots may help improve testosterone production, sperm count, and sperm motility (the movement and swimming of sperm) due to their carotenoid content.

Low testosterone levels are associated with erectile dysfunction, so it’s important to manage your levels.

The sexual benefits of carrots may be due to their wide rangeTrusted Source of vitamins, minerals, flavonoids, and antioxidants.

7. Oats

Oatmeal may not be the first food that comes to mind when you think of sexual health, but it could have some beneficial effects on erectile function.

Oats contain the amino acid L-arginine, which is thought to help blood vessels in the penis relax so that blood flow to the area can increase. This may helpTrusted Source treat erectile dysfunction and boost testosterone levels.

However, a 2018 review suggests the blood vessel-relaxing effects of L-arginine may not be as powerful as once thought.

A 2011 reviewTrusted Source also suggests that oats may be considered an aphrodisiac, which may help boost your libido.

8. Tomatoes

Nutrient- and antioxidant-rich tomatoes may offer several potential benefits related to sexual health, fertility, and prostate health.

They contain lycopene, a red-pigmented antioxidant. A 2024 reviewTrusted Source found that people who consumed less lycopene had an increased risk of erectile dysfunction.

Tomatoes are also high in vitamin C and polyphenols, which may help prevent erectile dysfunction by reducing inflammation and vasoconstriction in the body.

A 2017 study involving 44 participants with infertility also found that drinking tomato juice for 12 weeks was associated with healthier semen and increased sperm motility.