What foods are good for men with poor sexual function?

Male sexual dysfunction can be improved through dietary adjustment. Foods such as oysters, leeks, walnuts, deep-sea fish, and dark chocolate are recommended. These foods are rich in nutrients such as zinc, arginine, and omega-3 fatty acids, which help promote the secretion of sex hormones and improve blood circulation.

1. Oyster:

Oysters are a natural treasure house of zinc. Each 100 grams of oysters contains up to 71 mg of zinc. Zinc is directly involved in testosterone synthesis and is essential for maintaining normal libido and sperm quality. Long-term zinc deficiency may lead to hypogonadism. Moderate consumption of oysters can improve erection hardness and sexual endurance. It is recommended to choose freshly steamed food to avoid high-temperature frying that destroys nutrients.

2. Leeks:

Leeks contain sulfide and vitamin E and are called "qiyangcao". Its special ingredients can expand capillaries and improve the congestion efficiency of the corpus cavernosum of the penis. The dietary fiber in leeks can also regulate blood lipids and indirectly improve vascular erectile dysfunction. It can be fried with eggs to improve protein absorption efficiency, but those with gastrointestinal sensitivities need to control their intake.

3. Walnuts:

Walnuts are rich in arginine and alpha-linolenic acid. The former is a precursor to the synthesis of nitric oxide and can enhance vasodilation.； The latter can reduce vascular inflammatory response. Consuming 30 grams of walnut kernels daily for 8 weeks can significantly improve the International Erectile Function Index score. It is recommended to choose plain walnuts to avoid salt-baked or candied products that increase metabolic burden.

4. Deep sea fish:

Salmon, sardines, etc. are rich in omega-3 fatty acids, which can reduce blood viscosity and improve penile artery blood flow. Eating deep-sea fish 2-3 times a week, combined with vitamin D supplements, can regulate hormone balance in the body. Studies have shown that a Mediterranean dietary pattern based on fish can reduce the risk of erectile dysfunction by 40%. It is recommended to steam to retain nutrients when cooking.

5. Dark chocolate:

Dark chocolate with more than 70% cocoa content contains flavanols and phenethylamines, which can promote endorphin secretion and enhance sexual sensitivity. Daily intake of 20 grams of dark chocolate can improve vascular endothelial function, and its antioxidant effect can also protect testicular cells. When choosing, pay attention to the ingredient list and avoid cocoa butter substitute products. Diabetics need to control their intake.

In addition to targeted supplements of the above foods, it is recommended to establish a balanced dietary structure and ensure the intake ratio of whole grains, fresh fruits and vegetables. Avoid metabolic syndrome caused by high-fat and high-sugar diet, and control your weight below BMI24. Regularly perform pelvic floor muscle training such as squats and Kegel exercises, quit smoking, limit alcohol consumption, and ensure 7 hours of sleep. Excessive long-term stress will increase cortisol levels and inhibit sexual function. Stress can be reduced through meditation, music therapy, etc. If there is no improvement after 3 months of dietary adjustment, basic diseases such as diabetes and hypertension need to be checked and promptly go to the andrology clinic for professional evaluation.