What products support potency?

The foods you choose should give you what you need to nourish your body, but there are a number of foods that are specifically recommended for optimal functioning of your sexual organs.

Here are the best ones, according to HealthLine, if you're concerned about low testosterone, erectile dysfunction, or prostate health.

Spinach

Spinach is rich in folate, a known blood flow stimulant, and folic acid plays a crucial role in male sexual function. Low levels of folic acid in the blood are associated with erectile dysfunction. Cooked spinach contains 77% of the daily value of folic acid per cup (185 grams), making it one of the richest foods in the world. Additionally, spinach contains ample amounts of magnesium, which also helps stimulate blood flow and can increase testosterone levels.

Coffee

A study of more than 3,000 men found that those who reported the highest daily caffeine consumption (85–300 mg per day, equivalent to 1–3 cups or 240–720 ml of coffee) were less likely to report erectile dysfunction compared to men with minimal caffeine intake.

However, it is important to note that these findings were based on participants' self-reports, so they may not be entirely reliable.

Apples

Apples offer some general health benefits, but one of their lesser-known benefits is related to prostate health. Apple peels, in particular, contain an active compound called ursolic acid. One study noted that ursolic acid may starve prostate cancer cells and inhibit their growth.

Ate research also shows that men who eat more fruits and vegetables are more likely to beat prostate cancer.

Avocado

Because of their shape and the fact that they form pairs on avocado trees, the Aztecs called these fruits "testicles." Coincidentally, they can actually help the male reproductive organs, as avocados are rich in vitamin E, which can improve sperm quality in men with infertility. A medium-sized avocado (150 grams) provides 21% Daily Value of Vitamin E, while a medium-sized avocado (150 grams) also provides 9% Daily Value of zinc, an important mineral that plays a role in sperm quality, testosterone production and fertility.

Hot peppers

A small study found that men who preferred spicier foods had higher levels of testosterone in their saliva than those who preferred milder flavors. While this doesn't mean that spicy foods increase testosterone levels, capsaicin, a chemical found in hot peppers, may provide some benefits in the bedroom.

Dietary intake of capsaicin may stimulate the reward centers of the brain, which may improve mood and provide aphrodisiac effects. However, most research on capsaicin and mood has been done on animals.

Carrot

Want to improve your sperm count? Science guides you to carrots. They have long been recommended for male infertility and in folk medicine.

This vegetable can improve both sperm count and motility (sperm movement and swimming) due to its carotenoid content. Carotenoids are pigmented (orange) antioxidants in carrots that provide many health benefits.

Oats

Oatmeal may not be the first food that comes to mind when you think about sexual health, but it may have beneficial effects on erectile function. Oats are considered an aphrodisiac and may be useful for improving blood flow to the penis. They contain the amino acid L-arginine, which can help treat erectile dysfunction and increase testosterone levels. L-arginine is thought to help the blood vessels in the penis relax so that blood flow to the area can increase.

Tomatoes

They contain lycopene, a red pigment antioxidant that is associated with higher sperm production. They are also rich in vitamin C, which may be associated with increased sperm concentration in healthy men. Due to their lycopene content, tomato consumption may also be associated with a reduced risk of prostate cancer.

Finally, a small study of 44 men with infertility also found that drinking tomato juice for 12 weeks was associated with healthier sperm and increased sperm motility.