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💞 Best foods for sexual health, erections and fertility — what the evidence says

What to do — the quick answer

Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.

🥗 Eat more of

  • Sweet potatoSupports normal hormones · Keeps blood flowing to the penis
    How it helps your erections

    Supports normal hormones: Testosterone helps control sex drive, and low testosterone can make it hard to get an erection. These nutrients are authorised to support normal testosterone, hormones or fertility. NIH MedlinePlusNIH MedlinePlusEUR-Lex

    Keeps blood flowing to the penis: Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    Supports the nerve signal: An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

    One portion (200 g): 6.3 g fibre · 0 g saturated fat

    The evidence
    EU claim Hormone regulation · 0.54 mg per portion Step 2
    “Vitamin B6 contributes to the regulation of hormonal activity.” EUR-LexEU Commission
    EU claim Normal blood pressure · 720 mg per portion Step 3
    “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
    EU claim Blood-vessel collagen · 60 mg per portion Step 3
    “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission
    EU claim Normal mood function · 0.54 mg per portion Step 1
    “Vitamin B6 contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for sweet potato →
  • MusselsSupports normal hormones · Supports the nerve signal
    How it helps your erections

    Supports normal hormones: Testosterone helps control sex drive, and low testosterone can make it hard to get an erection. These nutrients are authorised to support normal testosterone, hormones or fertility. NIH MedlinePlusNIH MedlinePlusEUR-Lex

    Supports the nerve signal: An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

    The evidence
    EU claim Normal testosterone · 2.5 mg per portion Step 2
    “Zinc contributes to the maintenance of normal testosterone levels in the blood.” EUR-LexEU Commission
    EU claim Fertility · 2.5 mg per portion Step 2
    “Zinc contributes to normal fertility and reproduction.” EUR-LexEU Commission
    EU claim Sperm production · 67.2 µg per portion Step 2
    “Selenium contributes to normal spermatogenesis.” EUR-LexEU Commission
    EU claim Healthy nerves · 12 µg per portion Step 1
    “Vitamin B12 contributes to normal functioning of the nervous system.” EUR-LexEU Commission
    EU claim Thyroid hormones · 231 µg per portion Step 2
    “Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission
    All nutrients & evidence for mussels →
  • Eggs, boiledSupports normal hormones · Keeps blood flowing to the penis
    How it helps your erections

    Supports normal hormones: Testosterone helps control sex drive, and low testosterone can make it hard to get an erection. These nutrients are authorised to support normal testosterone, hormones or fertility. NIH MedlinePlusNIH MedlinePlusEUR-Lex

    Keeps blood flowing to the penis: Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    Supports the nerve signal: An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

    One portion (120 g): 3.1 g saturated fat

    The evidence
    EU claim Sperm production · 37 µg per portion Step 2
    “Selenium contributes to normal spermatogenesis.” EUR-LexEU Commission
    EU claim Normal heart function · 78 mg per portion Step 3
    “EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission
    EU claim Healthy nerves · 2.4 µg per portion Step 1
    “Vitamin B12 contributes to normal functioning of the nervous system.” EUR-LexEU Commission
    EU claim Thyroid hormones · 62.4 µg per portion Step 2
    “Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission
    All nutrients & evidence for eggs, boiled →
  • WalnutsKeeps blood flowing to the penis
    How it helps your erections

    Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    One portion (30 g): 1.4 g fibre · 2 g saturated fat

    The evidence
    Official ED-protective diet Step 3
    Research shows a healthy diet can lower the risk of ED and improve symptoms. NIH suggests vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains — for example a Mediterranean-style diet. NIH NIDDK
    EU claim Elastic blood vessels · 30 g per portion Step 3
    “Walnuts contribute to the improvement of the elasticity of blood vessels.” Effect with 30 g of walnuts per day. EUR-LexEU Commission
    EU claim Healthier cholesterol · 19 g per portion Step 3
    “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission
    All nutrients & evidence for walnuts →
  • SalmonKeeps blood flowing to the penis
    How it helps your erections

    Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    One portion (125 g): 3 g saturated fat

    The evidence
    Official ED-protective diet Step 3
    Research shows a healthy diet can lower the risk of ED and improve symptoms. NIH suggests vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains — for example a Mediterranean-style diet. NIH NIDDK
    EU claim Normal heart function · 2265 mg per portion Step 3
    “EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission
    EU claim Healthier cholesterol · 8.8 g per portion Step 3
    “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission
    All nutrients & evidence for salmon →
  • Beef mince, leanSupports normal hormones · Supports the nerve signal
    How it helps your erections

    Supports normal hormones: Testosterone helps control sex drive, and low testosterone can make it hard to get an erection. These nutrients are authorised to support normal testosterone, hormones or fertility. NIH MedlinePlusNIH MedlinePlusEUR-Lex

    Supports the nerve signal: An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

    The evidence
    EU claim Normal testosterone · 5.4 mg per portion Step 2
    “Zinc contributes to the maintenance of normal testosterone levels in the blood.” EUR-LexEU Commission
    EU claim Fertility · 5.4 mg per portion Step 2
    “Zinc contributes to normal fertility and reproduction.” EUR-LexEU Commission
    EU claim Healthy nerves · 6.3 µg per portion Step 1
    “Vitamin B12 contributes to normal functioning of the nervous system.” EUR-LexEU Commission
    All nutrients & evidence for beef mince, lean →
  • StrawberriesKeeps blood flowing to the penis · Helps blood vessels widen
    How it helps your erections

    Keeps blood flowing to the penis: Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    Helps blood vessels widen: Nitric oxide relaxes the muscle in the penis so the chambers fill with blood. The body turns the nitrate in leafy greens and beetroot into nitric oxide, and men eating the most flavonoid-rich fruit had less ED (an association, not proof). PubMed studyPubMed studyPubMed study

    One portion (150 g): 3 g fibre · 0.05 g saturated fat

    The evidence
    EU claim Blood-vessel collagen · 85.3 mg per portion Step 3
    “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission
    Study Flavonoids, lower ED risk Step 4
    In 25,096 men followed for 10 years, those eating the most flavonoid-rich foods had less ED; higher total fruit intake was linked to 14 % lower risk, with citrus showing the clearest link. Men who also exercised had about 21 % lower risk. Top sources: strawberries, blueberries, apples, pears and citrus. An association, not proof. PubMed study
    All nutrients & evidence for strawberries →
  • Red lentils (dry)Supports normal hormones
    How it helps your erections

    Testosterone helps control sex drive, and low testosterone can make it hard to get an erection. These nutrients are authorised to support normal testosterone, hormones or fertility. NIH MedlinePlusNIH MedlinePlusEUR-Lex

    The evidence
    EU claim Normal testosterone · 2.2 mg per portion Step 2
    “Zinc contributes to the maintenance of normal testosterone levels in the blood.” EUR-LexEU Commission
    EU claim Fertility · 2.2 mg per portion Step 2
    “Zinc contributes to normal fertility and reproduction.” EUR-LexEU Commission
    All nutrients & evidence for red lentils (dry) →
  • Oat flakes (rolled oats)Supports normal hormones
    How it helps your erections

    Testosterone helps control sex drive, and low testosterone can make it hard to get an erection. These nutrients are authorised to support normal testosterone, hormones or fertility. NIH MedlinePlusNIH MedlinePlusEUR-Lex

    The evidence
    EU claim Normal testosterone · 1.8 mg per portion Step 2
    “Zinc contributes to the maintenance of normal testosterone levels in the blood.” EUR-LexEU Commission
    EU claim Fertility · 1.8 mg per portion Step 2
    “Zinc contributes to normal fertility and reproduction.” EUR-LexEU Commission
    All nutrients & evidence for oat flakes (rolled oats) →
  • Edamame (immature soya beans)Keeps blood flowing to the penis · Supports the nerve signal
    How it helps your erections

    Keeps blood flowing to the penis: Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    Supports the nerve signal: An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

    One portion (100 g): 4.2 g fibre · 0.79 g saturated fat

    The evidence
    EU claim Normal blood pressure · 620 mg per portion Step 3
    “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
    EU claim Normal mood function · 65 mg per portion Step 1
    “Magnesium contributes to normal psychological function.” EUR-LexEU Commission
    All nutrients & evidence for edamame (immature soya beans) →
  • Olive oilKeeps blood flowing to the penis
    How it helps your erections

    Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    One portion (10 g): 1.2 g saturated fat

    The evidence
    Official ED-protective diet Step 3
    Research shows a healthy diet can lower the risk of ED and improve symptoms. NIH suggests vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains — for example a Mediterranean-style diet. NIH NIDDK
    All nutrients & evidence for olive oil →
  • Wholemeal breadKeeps blood flowing to the penis
    How it helps your erections

    Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    One portion (80 g): 8 g fibre · 0.1 g saturated fat

    The evidence
    Official ED-protective diet Step 3
    Research shows a healthy diet can lower the risk of ED and improve symptoms. NIH suggests vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains — for example a Mediterranean-style diet. NIH NIDDK
    All nutrients & evidence for wholemeal bread →
  • Potato, unpeeledKeeps blood flowing to the penis
    How it helps your erections

    Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    One portion (200 g): 2.8 g fibre · 0.07 g saturated fat

    The evidence
    EU claim Normal blood pressure · 926 mg per portion Step 3
    “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
    All nutrients & evidence for potato, unpeeled →
  • Hokkaido pumpkinKeeps blood flowing to the penis
    How it helps your erections

    Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

    One portion (150 g): 1.2 g fibre · 0.07 g saturated fat

    The evidence
    EU claim Normal blood pressure · 611 mg per portion Step 3
    “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
    All nutrients & evidence for hokkaido pumpkin →

🏃 Do

  • Sleep & relaxOfficial
    Sleep well and make time to relax; try to reduce stress and anxiety. NIH MedlinePlusNHS
    Step 1
  • Talk / counsellingOfficial
    Talk openly with your partner; counselling can help when communication or anxiety is the problem. NIH MedlinePlus
    Step 1
  • Reach a healthy weightOfficial
    A healthy weight can improve testosterone levels and self-esteem, which may help prevent ED. Lose weight gradually — rapid weight loss is itself a cause of low testosterone. NIH NIDDKNIH MedlinePlus
    Step 2
  • Move 150 min / weekOfficial
    Physical activity increases blood flow through your body, including the penis. Aim for at least 150 minutes of moderate activity a week. NIH NIDDK
    Step 3
  • Stop smokingOfficial
    Smoking and second-hand smoke damage arteries; nearly a third of coronary heart disease deaths are linked to them. NIH NHLBI
    Step 3
  • Aerobic exerciseTrials
    In a meta-analysis of 7 trials (478 men), exercise improved erectile-function scores by about 4 points; moderate-to-vigorous aerobic exercise showed the strongest effect. PubMed study
    Step 4 Step 5
  • Walking, yoga or strengthTrials
    In 218 trials of people with depression, walking or jogging, yoga and strength training reduced symptoms most. PubMed study
    Step 1
  • Lose weight + better dietTrials
    In a 2-year trial in 110 obese men with ED, a Mediterranean-style diet with more exercise and weight loss improved erectile function; about a third regained normal function. PubMed study
    Step 4
  • Pelvic floor exercisesTrials
    In a randomised trial of 55 men with ED, pelvic floor muscle exercises taught by a physiotherapist (plus lifestyle advice) improved erectile function; after 6 months 40 % had regained normal function and a further 35 % had improved. PubMed study
    Step 5

🚫 Cut down on

  • Heavy drinkingOfficial
    Alcohol use disorder is a listed cause of low testosterone. NIH MedlinePlus
    Step 2
  • Fatty, fried & processed foodOfficial
    NIH advises limiting foods high in saturated fat (red meat, fried foods, whole milk, cream, butter, cheese), refined carbohydrates, sodium, added sugars and packaged foods. NIH NIDDK
    Step 3
  • TobaccoOfficial
    Smoking and second-hand smoke damage the arteries. NIH NHLBI
    Step 3
  • Alcohol & nicotineOfficial
    Limit alcohol (UK: no more than 14 units a week; MedlinePlus: no more than 2 drinks a day) and avoid nicotine and illegal drugs. NHSNIH MedlinePlus
    Step 5

Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review

Turn this into my daily sexual health & fertility plan → How it works, step by step ↓

How an erection works — step by step

To get an erection, your brain, nerves, hormones and blood vessels all need to work together. Most erection problems have a physical cause — usually in the blood vessels. NIH MedlinePlus

  1. 1Arousal: the brain and nerves send the signal
  2. 2Hormones: testosterone and sex drive
  3. 3Healthy arteries deliver the blood
  4. 4Nitric oxide relaxes the muscle and the chambers fill
  5. 5Blood is trapped and the erection becomes firm

  1. Arousal: the brain and nerves send the signal

    Root cause: Stress, anxiety, depression, nerve damage or medicine side effects interrupt the signal.

    🥗 Eat
    • HerringSupports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Healthy nerves · 12.5 µg per portion
      “Vitamin B12 contributes to normal functioning of the nervous system.” EUR-LexEU Commission
      All nutrients & evidence for herring →
    • MusselsSupports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Healthy nerves · 12 µg per portion
      “Vitamin B12 contributes to normal functioning of the nervous system.” EUR-LexEU Commission
      All nutrients & evidence for mussels →
    • Beef mince, leanSupports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Healthy nerves · 6.3 µg per portion
      “Vitamin B12 contributes to normal functioning of the nervous system.” EUR-LexEU Commission
      All nutrients & evidence for beef mince, lean →
    • Eggs, boiledSupports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Healthy nerves · 2.4 µg per portion
      “Vitamin B12 contributes to normal functioning of the nervous system.” EUR-LexEU Commission
      All nutrients & evidence for eggs, boiled →
    • TofuSupports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Normal mood function · 117 mg per portion
      “Magnesium contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for tofu →
    • Quinoa, boiledSupports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Normal mood function · 87.3 mg per portion
      “Magnesium contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for quinoa, boiled →
    • SpinachSupports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Normal mood function · 68 mg per portion
      “Magnesium contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for spinach →
    • Edamame (immature soya beans)Supports the nerve signal
      How it helps your erections

      An erection starts with signals from the brain that travel along nerves; stress, anxiety and nerve damage interrupt them. These nutrients are authorised to support normal nerves and psychological function. NIH MedlinePlusEUR-Lex

      The evidence
      EU claim Normal mood function · 65 mg per portion
      “Magnesium contributes to normal psychological function.” EUR-LexEU Commission
      All nutrients & evidence for edamame (immature soya beans) →
    🏃 Do
    • Sleep & relaxOfficial
      Sleep well and make time to relax; try to reduce stress and anxiety. NIH MedlinePlusNHS
    • Talk / counsellingOfficial
      Talk openly with your partner; counselling can help when communication or anxiety is the problem. NIH MedlinePlus
    • Walking, yoga or strengthTrials
      In 218 trials of people with depression, walking or jogging, yoga and strength training reduced symptoms most. PubMed study
    How this step works · what slows it down · sources

    Sexual stimulation starts signals in the brain that travel along nerves to the penis. The nerve fibres that trigger an erection run through the pelvic nerves; signals from the sympathetic ("fight or flight") nerves work against an erection. NIH MedlinePlusPubMed study

    🔻 What can slow this down
    • Nerve damage from conditions such as multiple sclerosis, Parkinson disease or spinal cord injury, or from prostate or pelvic surgery. NIH MedlinePlusNIH NIDDK
    • Anxiety, depression, stress, loneliness, relationship problems and performance anxiety can cause ED or make it worse. NIH NIDDKNIH MedlinePlus
    • ED can be a side effect of many common medicines, including some antidepressants and blood-pressure medicines. Do not stop a medicine without talking to your doctor. NIH NIDDK

    “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

  2. Hormones: testosterone and sex drive

    Root cause: Low testosterone — from excess weight, ageing, heavy drinking, some illnesses or medicines.

    🥗 Eat
    🏃 Do
    • Reach a healthy weightOfficial
      A healthy weight can improve testosterone levels and self-esteem, which may help prevent ED. Lose weight gradually — rapid weight loss is itself a cause of low testosterone. NIH NIDDKNIH MedlinePlus
    🚫 Cut down on
    • Heavy drinkingOfficial
      Alcohol use disorder is a listed cause of low testosterone. NIH MedlinePlus
    How this step works · what slows it down · sources

    Testosterone is made mainly in the testicles, controlled by the hypothalamus and pituitary gland in the brain. It helps control sex drive and is needed for sperm formation. Low testosterone can lower sex drive and make it hard to get an erection. NIH MedlinePlusNIH MedlinePlusNIH MedlinePlus

    🔻 What can slow this down
    • Testosterone levels normally decrease with age. NIH MedlinePlus
    • Low levels can come from testicle or pituitary problems, long-term liver or kidney disease, alcohol use disorder, some medicines (such as glucocorticoids and opiates), nutritional deficiencies and rapid weight loss. NIH MedlinePlusNIH MedlinePlus
    • Hormone problems such as thyroid imbalance can also cause ED. NIH NIDDK
    ✅ Also helps
    • If a blood test shows low testosterone, a doctor can prescribe testosterone replacement. NIH MedlinePlus

    “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

  3. Healthy arteries deliver the blood

    Root cause: Plaque — fat, cholesterol and calcium — building up in the artery wall after the wall is damaged.

    🥗 Eat
    • WalnutsKeeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (30 g): 1.4 g fibre · 2 g saturated fat

      The evidence
      EU claim Elastic blood vessels · 30 g per portion
      “Walnuts contribute to the improvement of the elasticity of blood vessels.” Effect with 30 g of walnuts per day. EUR-LexEU Commission
      EU claim Healthier cholesterol · 19 g per portion
      “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission
      Official ED-protective diet
      Research shows a healthy diet can lower the risk of ED and improve symptoms. NIH suggests vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains — for example a Mediterranean-style diet. NIH NIDDK
      All nutrients & evidence for walnuts →
    • SalmonKeeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (125 g): 3 g saturated fat

      The evidence
      EU claim Normal heart function · 2265 mg per portion
      “EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission
      EU claim Healthier cholesterol · 8.8 g per portion
      “Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission
      Official ED-protective diet
      Research shows a healthy diet can lower the risk of ED and improve symptoms. NIH suggests vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains — for example a Mediterranean-style diet. NIH NIDDK
      All nutrients & evidence for salmon →
    • Sweet potatoKeeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (200 g): 6.3 g fibre · 0 g saturated fat

      The evidence
      EU claim Normal blood pressure · 720 mg per portion
      “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
      EU claim Blood-vessel collagen · 60 mg per portion
      “Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission
      All nutrients & evidence for sweet potato →
    • Potato, unpeeledKeeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (200 g): 2.8 g fibre · 0.07 g saturated fat

      The evidence
      EU claim Normal blood pressure · 926 mg per portion
      “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
      All nutrients & evidence for potato, unpeeled →
    • Edamame (immature soya beans)Keeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (100 g): 4.2 g fibre · 0.79 g saturated fat

      The evidence
      EU claim Normal blood pressure · 620 mg per portion
      “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
      All nutrients & evidence for edamame (immature soya beans) →
    • Hokkaido pumpkinKeeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (150 g): 1.2 g fibre · 0.07 g saturated fat

      The evidence
      EU claim Normal blood pressure · 611 mg per portion
      “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
      All nutrients & evidence for hokkaido pumpkin →
    • Chicken breast, skinlessKeeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (150 g): 0.82 g saturated fat

      The evidence
      EU claim Normal blood pressure · 603 mg per portion
      “Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
      All nutrients & evidence for chicken breast, skinless →
    • HerringKeeps blood flowing to the penis
      How it helps your erections

      Erections need blood delivered through healthy arteries, and damaged blood vessels are among the most common causes of ED. A diet with vegetables, fruit, legumes, nuts, fatty fish and whole grains can lower the risk of ED. NIH MedlinePlusNIH NIDDKNIH NIDDK

      One portion (125 g): 2.9 g saturated fat

      The evidence
      EU claim Normal heart function · 2468 mg per portion
      “EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission
      All nutrients & evidence for herring →
    🏃 Do
    • Move 150 min / weekOfficial
      Physical activity increases blood flow through your body, including the penis. Aim for at least 150 minutes of moderate activity a week. NIH NIDDK
    • Stop smokingOfficial
      Smoking and second-hand smoke damage arteries; nearly a third of coronary heart disease deaths are linked to them. NIH NHLBI
    🚫 Cut down on
    • Fatty, fried & processed foodOfficial
      NIH advises limiting foods high in saturated fat (red meat, fried foods, whole milk, cream, butter, cheese), refined carbohydrates, sodium, added sugars and packaged foods. NIH NIDDK
    • TobaccoOfficial
      Smoking and second-hand smoke damage the arteries. NIH NHLBI
    How this step works · what slows it down · sources

    Blood reaches the penis through arteries. Diseases that damage blood vessels — clogged arteries (atherosclerosis), high blood pressure, heart disease and diabetes — are among the most common causes of ED. In atherosclerosis, plaque made of fat, cholesterol and calcium narrows the arteries and reduces blood flow. NIH MedlinePlusNIH NIDDKNIH NHLBI

    🔻 What can slow this down
    • Smoking is linked to heart and blood vessel disease, which can lead to ED. NIH NIDDK
    • High blood pressure, high blood sugar (diabetes), smoking or second-hand smoke, inflammatory diseases, physical inactivity, overweight, older age and genes all raise the risk. NIH NHLBI
    • Eating a lot of foods high in saturated fat can increase cholesterol levels; drinking too much alcohol can raise total cholesterol. NIH NHLBI
    ✅ Also helps
    • Most people can prevent or delay atherosclerosis with heart-healthy living, and healthy lifestyle changes and medicines can sometimes reverse it. NIH NHLBI

    “EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).

  4. Nitric oxide relaxes the muscle and the chambers fill

    Root cause: Damaged vessel lining makes less nitric oxide — the same damage caused by diabetes, high blood pressure and plaque.

    🥗 Eat
    • BeetrootHelps blood vessels widen
      How it helps your erections

      Nitric oxide relaxes the muscle in the penis so the chambers fill with blood. The body turns the nitrate in leafy greens and beetroot into nitric oxide, and men eating the most flavonoid-rich fruit had less ED (an association, not proof). PubMed studyPubMed studyPubMed study

      The evidence
      Trials Nitrate → nitric oxide
      Leafy greens and beetroot are rich in nitrate, which the body turns (via nitrite) into nitric oxide, the signal that widens blood vessels. In a meta-analysis of 16 trials, nitrate or beetroot juice lowered systolic blood pressure by about 4.4 mm Hg. Studied for blood pressure and vessel function, not long-term outcomes. PubMed studyPubMed study
      All nutrients & evidence for beetroot →
    • Rocket (arugula)Helps blood vessels widen
      How it helps your erections

      Nitric oxide relaxes the muscle in the penis so the chambers fill with blood. The body turns the nitrate in leafy greens and beetroot into nitric oxide, and men eating the most flavonoid-rich fruit had less ED (an association, not proof). PubMed studyPubMed studyPubMed study

      The evidence
      Trials Nitrate → nitric oxide
      Leafy greens and beetroot are rich in nitrate, which the body turns (via nitrite) into nitric oxide, the signal that widens blood vessels. In a meta-analysis of 16 trials, nitrate or beetroot juice lowered systolic blood pressure by about 4.4 mm Hg. Studied for blood pressure and vessel function, not long-term outcomes. PubMed studyPubMed study
      All nutrients & evidence for rocket (arugula) →
    • BlueberriesHelps blood vessels widen
      How it helps your erections

      Nitric oxide relaxes the muscle in the penis so the chambers fill with blood. The body turns the nitrate in leafy greens and beetroot into nitric oxide, and men eating the most flavonoid-rich fruit had less ED (an association, not proof). PubMed studyPubMed studyPubMed study

      The evidence
      Study Flavonoids, lower ED risk
      In 25,096 men followed for 10 years, those eating the most flavonoid-rich foods had less ED; higher total fruit intake was linked to 14 % lower risk, with citrus showing the clearest link. Men who also exercised had about 21 % lower risk. Top sources: strawberries, blueberries, apples, pears and citrus. An association, not proof. PubMed study
      All nutrients & evidence for blueberries →
    • StrawberriesHelps blood vessels widen
      How it helps your erections

      Nitric oxide relaxes the muscle in the penis so the chambers fill with blood. The body turns the nitrate in leafy greens and beetroot into nitric oxide, and men eating the most flavonoid-rich fruit had less ED (an association, not proof). PubMed studyPubMed studyPubMed study

      The evidence
      Study Flavonoids, lower ED risk
      In 25,096 men followed for 10 years, those eating the most flavonoid-rich foods had less ED; higher total fruit intake was linked to 14 % lower risk, with citrus showing the clearest link. Men who also exercised had about 21 % lower risk. Top sources: strawberries, blueberries, apples, pears and citrus. An association, not proof. PubMed study
      All nutrients & evidence for strawberries →
    🏃 Do
    • Aerobic exerciseTrials
      In a meta-analysis of 7 trials (478 men), exercise improved erectile-function scores by about 4 points; moderate-to-vigorous aerobic exercise showed the strongest effect. PubMed study
    • Lose weight + better dietTrials
      In a 2-year trial in 110 obese men with ED, a Mediterranean-style diet with more exercise and weight loss improved erectile function; about a third regained normal function. PubMed study
    How this step works · what slows it down · sources

    Nerve stimulation releases nitric oxide, generally accepted as the main agent that relaxes the smooth muscle in the penis. The spongy spaces (sinusoids) of the erection chambers widen and fill with blood from small arteries. PubMed studyPubMed study

    🔻 What can slow this down
    • Diabetes, high blood pressure and clogged arteries damage the blood vessels involved in this step. NIH MedlinePlus
    ✅ Also helps
    • Prescription ED medicines (PDE inhibitors such as sildenafil) act here: they increase blood flow to the penis, but only during sexual stimulation. NIH MedlinePlus
    • Do not buy ED medicines online without seeing a doctor — many sites sell fake products, and the FDA warns that "sexual enhancement" products are often tainted with hidden drugs. NHSFDA

    The advice for this step comes from official health agencies and published research — the badge on each line shows which.

  5. Blood is trapped and the erection becomes firm

    Root cause: The veins only close when the chambers fill fully, so weak filling (steps 3–4) lets blood leak out. Training the pelvic floor muscles also helps.

    🏃 Do
    • Pelvic floor exercisesTrials
      In a randomised trial of 55 men with ED, pelvic floor muscle exercises taught by a physiotherapist (plus lifestyle advice) improved erectile function; after 6 months 40 % had regained normal function and a further 35 % had improved. PubMed study
    • Aerobic exerciseTrials
      Moderate-to-vigorous aerobic exercise improved erectile function in a meta-analysis of trials. PubMed study
    🚫 Cut down on
    • Alcohol & nicotineOfficial
      Limit alcohol (UK: no more than 14 units a week; MedlinePlus: no more than 2 drinks a day) and avoid nicotine and illegal drugs. NHSNIH MedlinePlus
    How this step works · what slows it down · sources

    As the chambers expand, the veins that drain them are squeezed shut, both by the rising pressure and actively, so blood cannot leave easily and the penis becomes firm. When the veins fail to close ("venous leak"), the problem rarely occurs alone — it usually comes with artery and smooth-muscle disease, so the root fix is the same as for steps 3 and 4. PubMed studyPubMed study

    🔻 What can slow this down
    • Nicotine, alcohol and cocaine are listed causes of erection problems. NIH MedlinePlus

    The advice for this step comes from official health agencies and published research — the badge on each line shows which.

🍽️ The eating pattern that ties it together

Research shows that a healthy diet can lower the risk of ED and improve its symptoms; the Mediterranean diet is one example. NIH suggests vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains — and limiting saturated fat, refined carbohydrates, sodium, added sugars and alcohol. NIH NIDDK

⚕️ Important

ED may be a sign of heart disease, diabetes or another health problem. See a doctor rather than relying on food alone. NIH NIDDKNIH MedlinePlus

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.

Meal options built from this flow

Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.

Breakfast — pick one of 3

Boiled eggs on wholemeal toast with spinach & tomato
Eggs, boiled 120 g (2 eggs) · Wholemeal bread 60 g · Spinach 50 g · Tomatoes 100 g · Olive oil 5 g
375 kcal · 23.2 g protein · 8.2 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the bloodStep 4: Nitric oxide relaxes the muscle and the chambers fill
Oat porridge with walnuts & blueberries
Oat flakes (rolled oats) 50 g · Milk, 1.5% fat 200 g · Walnuts 15 g · Blueberries 80 g
419 kcal · 16.4 g protein · 10.1 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the bloodStep 4: Nitric oxide relaxes the muscle and the chambers fill
Tofu scramble with peppers, mushrooms & toast
Tofu 150 g · Red sweet pepper 80 g · Button mushrooms 80 g · Spinach 40 g · Rapeseed (canola) oil 5 g · Wholemeal bread 50 g
381 kcal · 31.4 g protein · 11 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the bloodStep 4: Nitric oxide relaxes the muscle and the chambers fill

Lunch — pick one of 3

Egg, avocado & quinoa salad
Eggs, boiled 120 g (2 eggs) · Quinoa, boiled 120 g · Avocado 50 g · Tomatoes 80 g · Spinach 40 g
388 kcal · 23.4 g protein · 7.5 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the bloodStep 4: Nitric oxide relaxes the muscle and the chambers fill
Salmon, quinoa & broccoli bowl
Salmon 125 g · Quinoa, boiled 150 g · Broccoli 120 g · Olive oil 5 g
468 kcal · 34.5 g protein · 8.2 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the blood
Sardines on rye with salad
Sardines in oil, drained 90 g · Wholemeal rye bread 60 g · Romaine lettuce 60 g · Tomatoes 80 g
342 kcal · 26.8 g protein · 7.8 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the bloodStep 4: Nitric oxide relaxes the muscle and the chambers fill

Dinner — pick one of 3

Vegetable frittata with salad & bread
Eggs, boiled 180 g (3 eggs) · Courgette (zucchini) 100 g · Red sweet pepper 60 g · Emmental cheese 20 g · Lamb's lettuce 40 g · Wholemeal bread 40 g · Olive oil 5 g
514 kcal · 36.4 g protein · 7.2 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the blood
Mussels with wholemeal pasta & tomato
Mussels 150 g · Wholemeal pasta, boiled 150 g · Tomatoes 120 g · Garlic 5 g · Olive oil 5 g
361 kcal · 25.3 g protein · 8.8 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the blood
Mackerel with buckwheat & carrots
Mackerel 125 g · Buckwheat groats (dry) 50 g · Carrots 100 g · Leek 60 g · Rapeseed (canola) oil 5 g
454 kcal · 31.9 g protein · 7 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the blood

Snack — pick one of 3

Walnuts & an orange
Walnuts 30 g · Orange 150 g
290 kcal · 6.3 g protein · 4.7 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the bloodStep 4: Nitric oxide relaxes the muscle and the chambers fill
Pumpkin & sunflower seeds with grapes
Pumpkin seeds 15 g · Sunflower seeds 10 g · Grapes 100 g
206 kcal · 8.7 g protein · 3.5 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the blood
Soya yogurt with walnuts & raspberries
Soya yogurt alternative, fortified 150 g · Walnuts 20 g · Raspberries 60 g
236 kcal · 10.1 g protein · 3.7 g fibre
Step 1: Arousal: the brain and nerves send the signalStep 2: Hormones: testosterone and sex driveStep 3: Healthy arteries deliver the blood

In short

NIH lists heart and blood vessel diseases, high blood pressure and diabetes among the most common causes of erectile dysfunction, and states that a healthy diet can lower the risk of developing ED and improve its symptoms. Zinc is authorised to contribute to normal fertility and reproduction and to normal testosterone levels; selenium to normal spermatogenesis; walnuts to the elasticity of blood vessels.

What official sources say

Diseases that affect your blood vessels, nerves or hormones can lead to ED; the most common include heart and blood vessel diseases (such as atherosclerosis, high blood pressure and stroke) and diabetes. NIH NIDDK
Research shows that a healthy diet can lower the risk of developing ED and improve ED symptoms; diets such as the Mediterranean diet help decrease the chance of getting ED. NIH recommends vegetables, fruits, legumes, unsaturated fats from nuts, seeds and fatty fish, and whole grains, and limiting saturated fat, sodium, added sugars and alcohol. NIH NIDDK
Zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood (authorised EU claims). EUR-LexNIH ODS

Key nutrients & daily targets

Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.

NutrientDaily targetBasis
Zinc11 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Selenium55 µgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Walnuts30 gEU authorised claim condition: 30 g walnuts per day EUR-Lex
EPA + DHA (long-chain omega-3)250 mg (weekly avg)EFSA Adequate Intake 250 mg/day for adults (weekly average) EFSA
Potassium3400 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Fruit & vegetables400 gWHO: at least 400 g of fruit and vegetables a day (potatoes do not count) WHO
Vitamin B61.3 mgNIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS

All authorised EU health claims for this goal (8)

Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.

Potassium contributes to the maintenance of normal blood pressure. EUR-LexEU CommissionNIH ODS
Zinc contributes to normal fertility and reproduction. EUR-LexEU CommissionNIH ODS
Zinc contributes to the maintenance of normal testosterone levels in the blood. EUR-LexEU CommissionNIH ODS
Selenium contributes to normal spermatogenesis. EUR-LexEU CommissionNIH ODS
Vitamin B6 contributes to the regulation of hormonal activity. EUR-LexEU CommissionNIH ODS
Vitamin C contributes to normal collagen formation for the normal function of blood vessels. EUR-LexEU CommissionNIH ODS
Walnuts contribute to the improvement of the elasticity of blood vessels.
Condition: the beneficial effect is obtained with 30 g of walnuts per day.
EUR-LexEU Commission
EPA and DHA contribute to the normal function of the heart.
Condition: the beneficial effect is obtained with 250 mg of EPA and DHA per day.
EUR-LexEU CommissionNIH ODS

Foods ranked by nutrient content (14)

Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.

Mussels · 150 g
Selenium: 67.2 µg (100 %)EPA + DHA (long-chain omega-3): 366 mg (100 %)Zinc: 2.5 mg (31 %)Potassium: 428 mg (16 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Zinc contributes to normal fertility and reproduction.” +2 more
Evidence
Mackerel · 125 g
Selenium: 55.1 µg (100 %)EPA + DHA (long-chain omega-3): 1659 mg (100 %)Vitamin B6: 0.34 mg (26 %)Potassium: 419 mg (16 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Vitamin B6 contributes to the regulation of hormonal activity.” +2 more
Evidence
Herring · 125 g
EPA + DHA (long-chain omega-3): 2468 mg (100 %)Selenium: 45.6 µg (83 %)Vitamin B6: 0.56 mg (43 %)Zinc: 0.96 mg (12 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Vitamin B6 contributes to the regulation of hormonal activity.” +2 more
Evidence
Salmon · 125 g
EPA + DHA (long-chain omega-3): 2265 mg (100 %)Selenium: 30 µg (55 %)Vitamin B6: 0.69 mg (53 %)Potassium: 495 mg (19 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Vitamin B6 contributes to the regulation of hormonal activity.” +2 more
Evidence
Cod · 150 g
EPA + DHA (long-chain omega-3): 509 mg (100 %)Selenium: 49.6 µg (90 %)Vitamin B6: 0.3 mg (23 %)Potassium: 510 mg (20 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Potassium contributes to the maintenance of normal blood pressure.” +1 more
Evidence
Sardines in oil, drained · 90 g
EPA + DHA (long-chain omega-3): 2196 mg (100 %)Selenium: 47.4 µg (86 %)Zinc: 1.1 mg (13 %)Vitamin B6: 0.2 mg (15 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Vitamin B6 contributes to the regulation of hormonal activity.” +2 more
Evidence
Tuna, canned, drained · 100 g
Selenium: 80.4 µg (100 %)EPA + DHA (long-chain omega-3): 132 mg (53 %)Vitamin B6: 0.95 mg (73 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Vitamin B6 contributes to the regulation of hormonal activity.” +1 more
Evidence
Trout · 125 g
EPA + DHA (long-chain omega-3): 1280 mg (100 %)Selenium: 29.5 µg (54 %)Vitamin B6: 0.49 mg (38 %)Potassium: 523 mg (20 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Vitamin B6 contributes to the regulation of hormonal activity.” +2 more
Evidence
Beef rump (lean red meat) · 125 g
Zinc: 4.8 mg (59 %)Selenium: 28.4 µg (52 %)Vitamin B6: 0.53 mg (40 %)Potassium: 433 mg (17 %)
✓ Qualifies for: “Vitamin B6 contributes to the regulation of hormonal activity.” · “Potassium contributes to the maintenance of normal blood pressure.” +3 more
Evidence
Beef mince, lean · 125 g
Zinc: 5.4 mg (67 %)Selenium: 21.8 µg (40 %)Vitamin B6: 0.24 mg (18 %)Potassium: 450 mg (17 %)
✓ Qualifies for: “Potassium contributes to the maintenance of normal blood pressure.” · “Zinc contributes to normal fertility and reproduction.” +2 more
Evidence
Walnuts · 30 g
Walnuts: 30 g (100 %)Vitamin B6: 0.18 mg (14 %)
✓ Qualifies for: “Walnuts contribute to the improvement of the elasticity of blood vessels.” · “Vitamin B6 contributes to the regulation of hormonal activity.” +3 more
Evidence
Eggs, boiled · 120 g (2 eggs)
Selenium: 37 µg (67 %)EPA + DHA (long-chain omega-3): 78 mg (31 %)Zinc: 1.6 mg (20 %)
✓ Qualifies for: “EPA and DHA contribute to the normal function of the heart.” · “Selenium contributes to normal spermatogenesis.”
Evidence
Turkey breast, skinless · 150 g
Selenium: 33.1 µg (60 %)Zinc: 1.6 mg (20 %)Vitamin B6: 0.69 mg (53 %)Potassium: 500 mg (19 %)
✓ Qualifies for: “Vitamin B6 contributes to the regulation of hormonal activity.” · “Potassium contributes to the maintenance of normal blood pressure.” +1 more
Evidence
Wholemeal pasta, boiled · 180 g
Selenium: 65.3 µg (100 %)Zinc: 2 mg (25 %)Vitamin B6: 0.18 mg (14 %)
✓ Qualifies for: “Selenium contributes to normal spermatogenesis.”
Evidence

Example day from a sexual health & fertility plan

Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.

Breakfast
Boiled eggs on wholemeal toast with spinach & tomato
Eggs, boiled 180 g (3 eggs) · Wholemeal bread 100 g · Spinach 50 g · Tomatoes 100 g · Olive oil 10 g
Lunch
Salmon, quinoa & broccoli bowl
Salmon 160 g · Quinoa, boiled 260 g · Broccoli 120 g · Olive oil 10 g
Dinner
Mackerel with buckwheat & carrots
Mackerel 160 g · Buckwheat groats (dry) 90 g · Carrots 100 g · Leek 60 g · Rapeseed (canola) oil 10 g
Snack
Walnuts & an orange
Walnuts 30 g · Orange 260 g
Snack
Pumpkin & sunflower seeds with grapes
Pumpkin seeds 30 g · Sunflower seeds 15 g · Grapes 170 g

⚕️ Safety tips

  • The US FDA warns that many products sold for sexual enhancement are contaminated with dangerous hidden ingredients. FDA
  • ED may be a symptom of another health problem — see a doctor rather than relying on food alone. NIH NIDDK

Sources

Start my plan →

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