You know that the food you eat can affect your health, right? Well, what you might not know is that food has an impact on the quality of your erections, too. 

Although there aren’t a ton of studies on how different foods affect the quality of erections, I think it’s safe to make broad suggestions based on the data that is available. For instance, we know that having a heart healthy diet can increase circulation. The penis is a vascular organ, and it requires a healthy and continuous flow of blood to function correctly. Good blood flow is key to having a good hard-on. Foods such as cured meats have high levels of saturated fats which can cause cholesterol and plaque buildup that lessen blood flow, making cured meats a flagpole no-no.

It’s similar with hormones. We know that certain chemicals and additives can affect hormones, so we want to eat foods that are free of these chemicals and support healthy hormone production, especially testosterone production. For example, the chemical lining in many microwave popcorn bags has been shown to lower testosterone levels, so it’s wise to limit the amount you eat or find a chemical-free popcorn alternative. Similarly, chemicals and pesticides can accumulate in farm-raised fish. Sustainable, wild-caught fish test way lower in these hormone-disrupting chemicals so it makes sense to choose these when you can.

For other foods, we can take results from some studies and extrapolate them. One study showed that rats who were given mint tea experienced an increase in follicle-stimulating and luteinizing hormones, but they had a decrease in total testosterone levels. Soy has also been linked to lower testosterone levels, especially in large amounts.

When it comes to foods that are good for your penis, look for foods high in antioxidants, vitamin E, vitamin C, zinc and L-arginine. The Mediterranean diet is a good reference for erection-friendly foods as it’s known for its positive effects on male sexual health. Our Popstar Labs supplement can also be a good addition to your diet if you want to increase the volume of your sperm, improve the taste of your semen and optimize the health of your ejaculations in general. We’ve included pygeum and lecithin, which increases semen, and zinc and L-arginine, which have been shown to improve erections and boost the production of testosterone.

Next time you’re hungry, here are some penis-friendly foods to scarf down and some foods to avoid. Trust me, your penis will thank you.