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5 Foods To Promote Penis Health

UPGUYS > Blog > Sex > 5 Foods To Promote Penis Health
The person who wrote this article

Written by the UPGUYS Editorial Team
Published on June 06, 2021
Last Updated on September 21, 2022

How do you make sure that you have a healthy sex life, increase your stamina in the bedroom, and are able to stay erect for as long as you want to?

One way to do it: Food.

You need to choose the right food for a healthy penis.

In this article, we'll talk about:

What Ingredients Are in Foods for a Healthy Penis?

There are many ingredients that can help with having a healthy penis. From vitamins to minerals, superfoods to spices, you'd be surprised at how many foods can actually help your penis. Here are just a few ingredients that can help.

Vitamin B12

Vitamin B12 is one of the vitamins that help to promote energy. Not only that, but a lack of Vitamin B12 has been found to increase the likelihood of developing erectile dysfunction in men. 

Vitamin B12 is also crucial for the creation of serotonin, the happy hormone, so without it, having sex is not something that may seem appealing. 

To increase libido, you have to increase Vitamin B12, which can be found in all kinds of fish.


Magnesium is crucial for increasing your energy as well. With a lack of magnesium, you may notice a lack of stamina in the bedroom as well.

Increasing your nuts intake can help get more magnesium into your system.


Arginine helps with blood flow throughout the body, which is what helps start an erection as well as keep one once you get it.

This is often found in chicken.

Foods That Help With Penis Health 

The idea of penis health can mean many different things. But when it comes to penis health and sexual health, you want to make sure you are getting the right foods that increase your stamina, your ability to get and keep erections, and possibly even healthy food for penis growth.

So, what foods should you add to your diet?


If you start your day with a jar of overnight oats or a bowl of oatmeal, you’re not only breaking your fast with food full of protein and fibre, you might be setting yourself up for better erections when you need them most. 

Oats contain an amino acid called L-arginine, which is produced naturally in the body and is also found in foods like fish, poultry, and red meat. When consumed, the body converts L-arginine into nitric oxide. Nitric oxide relaxes and widens blood vessels, improving blood flow to help men achieve and maintain erections. 

One study found that 30% of men reported better erectile function when they were given L-arginine. Another found similar positive effects when L-arginine was administered in combination with pycnogenol (a product made from tree bark). 


Increasing spinach intake in your diet is known to help with better blood flow due to the folate that is in it. When your body doesn't have enough folate, this can lead to erectile dysfunction.

Spinach is packed with folate (aka folic acid, aka vitamin B9), which has a range of health benefits from helping to form DNA and RNA to producing healthy red blood cells—important stuff. 

By increasing spinach intake, you may increase the folate as well. You will also be getting more magnesium, too. In turn, you'll have a better chance of getting and keeping an erection because of the increased blood flow.


If you’re already trying, or planning on trying, to become pregnant in the near future, carrots might give you a boost. And since 1 in 6 couples in Canada will experience infertility—with 3 of 10 cases of infertility due to men—we could all use a boost. 

Two important causes of infertility in men are low sperm count and low sperm motility (ability to move). Thanks to their antioxidant properties, it has been suggested that carrots and carrot products (like juices and seeds) can improve sperm count and boost testosterone. 

One study found that carrot seed extracts improved male rats’ ability to increase sperm and elevate their testosterone levels. Another found that sperm used for in-vitro fertilization were more motile and healthy when black carrot extract was administered. 


In a 2017 study, subjects with low sperm count and poor sperm motility were given a glass of tomato juice every day for 12 weeks. Men who drank the tomato juice saw significant improvements in both sperm concentration and motility when compared to the control group.

Tomatoes contain lycopene, which gives them, as well as other fruits and vegetables, their red colour. Lycopene has shown some promising results in improving male fertility in academic studies.


Get your mind going and blow-flowing with a cup of coffee. Though it won’t do your breath or teeth any favours, coffee—more specifically caffeine—has been shown to increase erectile function by increasing blood flow to the parts of the body, including the penis.

A study of over 3,700 men found that caffeine equivalent to around 2-3 cups of coffee per day reduced the odds of erectile dysfunction.


Watermelon can help you get an erection because it contains citrulline. The citrulline can help to expand and relax your blood vessels so that you can easily pump blood to your penis.

Other foods that contain citrulline are cucumbers and other melons.

Dark Chocolate

Not only is dark chocolate an aphrodisiac, but it also helps with penis health. It has many flavanols in it, which helps with blood flow.

As mentioned before, any food that helps with blood flow will make it easier to get an erection.

Spicy Foods

Research indicates that spicy foods can lead to an increase in testosterone. That means if you eat more spicy foods, you may get an increase in testosterone.

The more testosterone you have, the better the overall health of your penis for erections and sexual stamina. 

It is a necessary hormone for men as it is linked to regulating libido, increasing sperm count, and helping with penis blood flow.


Apples are great, but they can really keep the doctor away regarding your penile health.

The ursolic acid that is in apples may be able to stop prostate cancer cells from growing. However, there still needs to be more research on this subject.


Pistachios are packed with arginine.

Arginine is supposed to be one way to help with penis growth if that is something that you are looking for. Arginine is linked to the production of nitric oxide, which helps to regulate blood flow to the penis.


Avocados are thought to improve sperm quality in men that may be suffering from infertility due to the high amounts of Vitamin E that avocados contain.

Not only do avocados have Vitamin E, but they also have zinc which is a mineral that helps with testosterone production. 

Final Words

Having a healthy penis means having a healthy sex life. And everyone wants that.

But how can you achieve that? For starters, you can make simple changes in your diet. You can consume the right food for a healthy penis.

Because certain foods contain different vitamins and minerals, these foods can help improve your libido and boost your sex life.


UPGUYS has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references.

This article is written for informational purposes only and does not constitute medical advice. The information provided in the articles cannot and should not replace advice from a healthcare professional. Talk to your healthcare provider about any physical or mental health concerns or the risks and benefits of any treatment or medication.