Diet Chart For Male Sexual Health

Diet Chart For Male Sexual Health

The number of sexual disorders in men is increasing day by day. This can lead to various problems, such as erectile dysfunction, low libido, infertility, premature ejaculation, and sexual aversion. 70% of men worldwide are affected by this problem. Men suffering from sexual health disorders experience symptoms like decreased sexual desire, inability to get aroused, pain during intercourse, late ejaculation, low sperm count, and stress. These sexual dysfunction problems in men can have a negative impact on a healthy relationship and prevent the couple from experiencing satisfaction from sexual activity.

Many factors are responsible for sexual health disorders in men, such as stress, anxiety, excessive consumption of alcohol and smoking, low testosterone levels, side effects of certain medications, and stroke or nerve damage. All these factors have a negative impact on male sexual functions.

A healthy, balanced diet that includes plant-based foods that are rich in all the nutrients can help you have a healthy sexual life. Various studies have proven how a healthy diet can boost libido in men and improve fertility. A healthy diet does not mean that you need to eat exotic foods from distant countries; a healthy diet is one that includes fruits, nuts, vegetables, and even some non-vegetarian foods that improve libido. Try to avoid alcohol, smoking, high-fat foods, red meat, and processed foods that can have a negative impact on your libido.

Recommended Diet Plan for Male Sexual Health



Meal /snack




Good morning

1 glass of Luke warm water





4 soaked almonds + 2 soaked walnuts + 1 glass (200 ml) low-fat milk + 2-3 multi-grain chapati, veg daliya, veg oats, ragi idli, ragi dosa, green vegetables, and veg salad





Any low-sugar fruit (apple, papaya, guava, etc.) should avoid high-sugar fruits (like bananas, mangoes, etc.)




1 Sheopal’s Diabdex capsule with water





Veg/non veg (chicken and paneer twice in a month) + rice (less quantity twice in a weak only) + 2-3 chapati + green vegetables + any daal + curd + veg salad




Tea without sugar, green tea, roasted Chana, nuts, or peanuts




2-3 multi-grain chapati + green vegetables, veg daliya, or veg oats




1 capsule of herb69 with water








  • Cereals:whole grains, oatmeal, brown rice, toast (rush), barley, millets, and wheat flour.
  • Pulses:All pulses and soy products
  • Fruits: watermelon, oranges, papaya, banana, apple, pomegranate, figs, pear, muskmelon, avocado, peaches, and all types of berries
  • Vegetables: spinach, chicory greens, turnips, asparagus, sweet potatoes, carrots, broccoli, lettuce, peppermint, ginger, raw onion, red peppers, potatoes, peas, bell peppers, cucumber, beets, brussels sprouts, cabbage, beans, kale, pumpkin, and all other green leafy vegetables.
  • Dairy Products:Low-fat milk (occasionally).
  • Fats:soybean oil, rice bran oil, olive oil, sunflower oil, coconut oil, and cow ghee.
  • Spices: fenugreekseeds, green cardamom, fennel, ginger, salt, coriander, turmeric, celery seeds, oregano, cinnamon, and cumin.
  • Flesh foods (twice in a month): whitemeat chicken, fish (Salmon, Herring, Albacore, Sardines, Tuna, and Mackerel), lean meat, sea food, and eggs.
  • Dry fruits and seeds: raisins, figs, dates, Brazil nuts, walnuts, and almonds (5–6 soaked overnight and eaten at breakfast).
  • Seeds: chia seeds, pumpkin seeds, and flax seeds.
  • Drinks: pumpkin juice, aloe vera juice, herbal tea, green juice, sugarcane juice, and coconut water.
  • Home-made foods: jaggery and other homemade foods.
Food to avoid
  • White refined flour
  • Dried and frozen pulses
  • Canned or packaged juices and fruits
  • Whole milk and cream, full-fat yoghurt, buttermilk, curd, butter, blue veined cheese, unpasteurized cheese, raw milk, condensed milk, and ripened cheese
  • Palm oil, cream, and unsaturated fats
  • Red chillies
  • Processed, uncooked, and raw meat, fish (selfish, marlin, and shark), duck, mutton, rabbit, lamb, lean beef, crab, lobster, prawns, red meat, etc.
  • Peanut, cashew nuts, and pistachio
  • Sunflower seeds
  • Coffee, tea, carbonated drinks, squash, soft drinks, alcohol, whole milk drinks, canned and packaged soup
  • Bakery items, jams, fruit jellies, fried foods, coconut bar, butterscotch, chocolate fudge, mayonnaise, packed soups, spicy foods, junk food and other processed and packed items.

Other diet tips

  • Do physical activities like 30-45 minutes morning and evening walks, exercise, cycling, etc.
  • Drink plenty of water.
  • Chew 1-2 pieces of garlic daily.
  • Never skip any meal (breakfast, lunch, and dinner).
  • Have quality sleep from 10 p.m. to 5.30 a.m. (advisable), and avoid taking naps during the day.
  • Avoid rice, milk, paneer, and non-veg at dinner.

By following the above-mentioned diet chart, individuals can boost their testosterone levels, improve blood flow, and improve their sexual performance. Our diet plan is crafted carefully with effective food items that help improve men’s sexual health.

Along with following the diet, you can also take some supplements. Make sure to consult your health professional before taking any supplements.

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