Avocados contain potassium and B6 which promotes blood flow and delays heart disease. Men with heart disease are more prone to erectile dysfunction than men with healthy hearts.

Almonds contain zinc, selenium and vitamin E. Zinc is associated with the production of sex hormones in men and can boost libido. Selenium is known to help in infertility in women. Vitamin E is involved in improving the heart and cell walls and hence improves blood flow, which is good for the sex organs. Almonds are also believed to promote passion and act as an aphrodisiac. Almonds are also believed to help with fertility in women and lower the chances of men getting erectile dysfunction.

Onion is a great source of minerals. It contains the mineral chromium which helps in regulating blood sugar. Onion also helps in producing good cholesterol. They both increase testosterone in men. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Omega-3 fatty acids DHA and EPA can elevate dopamine levels in the brain, resulting in triggering arousal. Eat mackerel, tuna, salmon, and wild salmon. These foods have high concentrations of omega-3s.

According to a recent study, yellow and orange fruits and veggies, especially carrots, can boost sperm quality and quantity. [5] X Research source Carrots were found to improve sperm quality by 6. 5 – 8. 0%.

Eat kale, mustard greens, arugula, and spinach. Or try any other kind of green or lettuce. Eat them once a day.

Strawberries are another red fruit that can help with sexual health. Not only is red a sexually stimulating color, but the fruit has folic acid, which can help reduce birth defects and increase sperm count. Watermelon, a fruit with a pink-red center, contains L-citrulline. L-citrulline is an amino acid that can help make men’s erections harder. Watermelon can also help increase blood flow, which helps with arousal for both men and women. [9] X Research source

Vitamin C also helps maintain healthy sperm and the quality of sperm. [12] X Research source [13] X Research source Vitamin C can be found in citrus fruits, papaya, broccoli, strawberries, Brussels sprouts, kale, and bell peppers.

Vitamin A can be found in carrots, sweet potatoes, broccoli, and oatmeal.

You only need about 20 milligrams of iron a day. You can find iron in lean red meats, chicken, pork, leafy green vegetables, and beans.

Instead, replace saturated fats with good fats (monounsaturated and polyunsaturated fats), such as those found in avocado and nuts. Stay away from fatty meats, like bacon, sausage, and fatty ground beef. If you want to eat meats, make sure they are lean cuts. When choosing bacon and sausage, buy nitrate-free and eat it in moderation. Reduce your dairy intake. Dairy also includes saturated fats. When eating cheese or milk, choose healthier, reduced-fat options, like 2%.

Zinc also helps with sperm count in males. You can find zinc in in red meat, shellfish, lamb, deer, and poultry. You can also find zinc in sesame seeds, raw pumpkin seeds, and green peas. [17] X Research source [18] X Research source

Folate helps lower the number of abnormal sperm. [20] X Research source These nutrients are found in vegetables, especially leafy green vegetables, and beans and legumes.

Obesity may also lead to anxiety, depression, and self-esteem issues which could negatively affect sexual health.

Keep your food as close to its original or natural form as possible. Eating natural helps you avoid synthetic pesticides, antibiotics, and hormones that can be found in non-organic or processed foods. These harmful additives can potentially affect your overall health and hormones.

Complex carbohydrates are found in whole, unprocessed foods, such as whole grains, peas, lentils, beans, and vegetables. Simple carbohydrates are often found in processed foods. A good rule is to never eat white foods. This means no white bread, white pasta, or white rice. Also avoid candies, cookies, cakes, and other snack foods. This helps control weight gain because complex carbohydrates take longer to digest. This allows you to feel fuller longer, which generally means that you are likely to eat less.

Simple carbs also include sugars added to foods, like glucose, sucrose, fructose, and high fructose corn syrup. Processed foods include both simple carbohydrates and added sugars, which can increase the risk of various disorders including weight gain.

Use as many organic fruits and vegetables as you can. Choose organic when possible since pesticide use is associated with decreased sexual health. [24] X Research source [25] X Research source

Fiber helps keep you fuller longer, which can help you refrain from overeating.

The poultry you buy should be hormone and antibiotic free and free-range. [26] X Research source When you do eat red meat, make sure to eat grass-fed and antibiotic and hormone-free beef and buffalo. [27] X Research source Don’t eat the skin on the poultry. The skin can be high in animal fat as well as any added hormones and antibiotics.