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DIET CHART FOR MALE SEXUAL HEALTH

INTRODUCTION

Physical, psychological and social factors can influence the male sexual health and leads to various problems like; erectile dysfunction, performance anxiety, low sexual desire or low libido, and sexual aversion. A healthy balanced diet consists of plant-based foods such as fruits, nuts and vegetables and even certain non-vegetarian foods which help a person in maintaining muscle mass, preventing prostate cancer and help in leading healthy sexual life. Avoid high fat foods, carbonated drinks, alcohol, smoking, red meat, processed foods, etc.

Healthy Diet Plan for Male Sexual Health

DAILY DIET SCHEDULE

EARLY MORNING

Fenugreek water / Coriander water
After 15 min - Herbal tea / Cow’s Milk / Youth Restora Tea

BREAKFAST

Broken Wheat Porridge (Veg Dalia) / Veg Semolina (veg upma) /   Veg Vermicelli (Sewian) / Veg Poha (Rice flakes) / Stuffed Chapatti / Chapatti with veg or dal / Oatmeal

MID-MORNING

Steamed Salad / Fruit / Coconut water / Green tea

LUNCH

Plain chapatti / Boiled rice / Veg pulao / Vegetable + Dal

EVENING

Herbal Tea / Sprouts / Roasted rice flakes / Green tea

PRE-DINNER

Veg Soup (Home-made) / Roasted Channe

DINNER

Plain Chapatti / Boiled Rice / Veg Khichri / Veg Dalia / Vegetable + Dal

DIET INSTRUCTIONS

CEREALS

TO BE CONSUMED

Whole grains cereals, Wheat flour, Oatmeal, Brown rice, Quinoa, Toast (Rush)-2, Millets, Barley

TO BE AVOIDED

White refined flour.

PULSES

TO BE CONSUMED

All pulses and Soya products

TO BE AVOIDED

Dried and Frozen pulses

FRUITS

TO BE CONSUMED

Apple, Banana, Papaya, Oranges, Watermelon, Musk melon, Pear, Pomegranate, Figs, Banana, Peaches, All kinds of berries, Avocado

TO BE AVOIDED

Canned or Packaged fruits and juices

VEGETABLES

TO BE CONSUMED

All vegetables like dark and green leafy vegetables, Pumpkin, Lettuce, Broccoli, Carrots, Sweet potatoes, Asparagus, Turnip, Chicory green, Spinach, Kale, Beans, Cabbage, Brussels sprouts, Beets, Cucumber, Bell peppers, Peas, Potatoes, Red peppers, Raw onion, Ginger, Peppermint.

TO BE AVOIDED

Canned vegetables, Coconut, Frozen vegetables

DAIRY PRODUCTS

TO BE CONSUMED

Low-fat milk (occasionally)

TO BE AVOIDED

Whole milk and cream, Butter, Curd, Buttermilk, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.

FATS

TO BE CONSUMED

Cow ghee, Sunflower oil, Olive oil, Rice bran oil, Soybean oil, Coconut oil

TO BE AVOIDED

Unsaturated fats, Cream, Palm oil.

SPICES

TO BE CONSUMED

Cumin, Coriander, Salt, Ginger, Fennel, Green cardamom, Fenugreek, Cinnamon, Oregano, Celery seeds, Turmeric.

TO BE AVOIDED

Red chilies

FLESH FOODS (ONCE A WEEK)

TO BE CONSUMED

Eggs, Caviar eggs, Sea food, Lean meat, White meat chicken, Salmon, Mackerel, Tuna, Sardines, Albacore, Herring.

TO BE AVOIDED

Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Marlin, Clams, Shrimp, Mussels, Scallops, Meat patties, Pork, Organ meat like Liver, Kidney and Chest, Red meat, Prawns, Lobster, Crab, Lean beef, Lamb, Rabbit, Mutton, Duck.

DRY-FRUITS

TO BE CONSUMED

5-6 Almond (soak in water overnight), Walnut, Brazil nuts, Dates, Figs, Raisins

TO BE AVOIDED

Pistachio, Cashew nuts, Peanuts

SEEDS

TO BE CONSUMED

Flaxseed, Pumpkin seeds

TO BE AVOIDED

Sunflower seeds

DRINKS

TO BE CONSUMED

Coconut water, Sugarcane juice, Green juice, Herbal tea, Aloe Vera juice, Pumpkin juice.

TO BE AVOIDED

Whole milk drinks, Cream based liqueurs, Canned soup and Packaged soup, Alcohol, Soft drinks, Squashes, Carbonated drinks, Tea, Coffee

PREPARED FOODS

TO BE CONSUMED

Jaggery  (Home Made Only)

TO BE AVOIDED

Bakery products, Processed foods, Junk food, Spicy foods, Packed soups, Mayonnaise, Chocolate Fudge, Butter scotch, Coconut bar, All fried foods, Fruit jellies, Jams, Refined sugar, Chutneys, Pickle, Ice-cream.

DIET TIPS

  • Water intake should be 10-12 glasses
  • Walk for 30 min is recommended.
  • Small and frequent meals should be taken
  • Whole fruit should be preferred to fruit juices.
  • Skipping of meals should be avoided especially breakfast.
  • Herbal Tea - Boil ½ tsp each of fennel, coriander, cumin in cups of water till it’s reduced to 2 cups.

NOTE

Everyone knows the importance of a healthy lifestyle. But due to busy schedule routine of eating junk foods and other habits may develop, but health is important, always remember this.

 
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Reviewed By:

Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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