Can What You Eat Make Up For Masturbating Too Much?

Masturbation. We all do it, but few want to talk about it openly. Excessive masturbation has long been a taboo topic, but the truth is it can take a toll on your health – especially for men. Many guys wonder if simply eating the right foods can help offset the downsides of masturbating too frequently. Let’s take an objective, evidence-based look at what science says.

Is Masturbation Harmful?

Before we dive into nutrition, we need to establish: is masturbating frequently actually bad for you?

Short-Term Effects

Most experts agree that occasional masturbation is completely normal and harmless. However, masturbating too much may lead to short-term issues like:

• Fatigue
• Loss of “drive” and energy
• Decreased motivation
• Difficulty concentrating
• Irritability
• Stress

According to the UK’s National Health Service (NHS), excessive masturbation can cause short-term tiredness, low mood, and problems focusing. These symptoms often clear up within a few days after stopping frequent masturbation.

Long-Term Effects

Over the long run, some research links frequent masturbation to:

• Erectile dysfunction
• Lower sperm count
• Hormone imbalances
• Prostate cancer risk

However, the International Society for Sexual Medicine (ISSM) states the evidence for these long-term effects is limited and more research is needed.

According to the CDC, zinc deficiency has been associated with decreased testosterone levels and sperm abnormalities. Frequent ejaculation may contribute to zinc deficiency over time.

Overall, most experts believe occasional masturbation is healthy, but too much may negatively impact men’s sexual health. Moderation is key.

Next, let’s look at specific nutrients that may help counteract the effects of frequent masturbation.

Key Nutrients to Focus On

Certain vitamins, minerals, and other compounds may help replenish what’s lost through frequent masturbation. Let’s review some of the top nutrients to focus on.

Zinc

Zinc is essential for male reproductive health. According to the National Center for Biotechnology Information (NCBI), several studies show zinc deficiency correlates to lower testosterone levels and sperm counts.

Since ejaculation decreases zinc levels, getting sufficient zinc may help compensate for frequent masturbation. Foods like oysters, meat, nuts, and seeds are rich in this mineral.

Vitamin C

Vitamin C boosts nitric oxide production, which helps blood vessels dilate, according to WebMD. This improves circulation – including to the genitals. Good blood flow is crucial for getting and maintaining erections.

Vitamin C also protects sperm from oxidative damage. Citrus fruits, peppers, broccoli, and kiwi are excellent high-C options.

Vitamin E

As a potent antioxidant, vitamin E may help reduce oxidative stress to sperm cells caused by frequent ejaculation. Almonds, sunflower seeds, spinach, and avocado supply lots of vitamin E.

Selenium

Selenium is another antioxidant that may shield sperm from oxidative damage. According to the ISSM, selenium also plays a role in testosterone metabolism and sperm motility. Brazil nuts, tuna, eggs, and mushrooms are great selenium sources.

Lecithin

Found in semen, lecithin helps make up the fluid portion of sperm. It also seems to help regulate hormone levels. Soybeans, egg yolks, and sunflower seeds are loaded with lecithin.

Let’s summarize some of the top vitamin and mineral-packed foods to eat if you masturbate frequently:

Foods High in These Nutrients

Zinc-Rich Foods

• Oysters
• Beef
• Pumpkin seeds
• Lamb
• Chickpeas
• Cashews

According to the NHS, zinc is particularly high in shellfish, meat, seeds, pulses, and eggs.

Vitamin C-Rich Foods

• Citrus fruits
• Bell peppers
• Broccoli
• Strawberries
• Brussels sprouts
• Kiwi

The CDC lists citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli as excellent vitamin C sources.

Vitamin E-Rich Foods

• Almonds
• Sunflower seeds
• Spinach
• Avocado
• Butternut squash
• Mangos

WebMD recommends nuts, seeds, spinach, broccoli, and avocados to boost vitamin E intake.

Selenium-Rich Foods

• Brazil nuts
• Tuna
• Eggs
• Mushrooms
• Chicken breast
• Cottage cheese

According to the NIH, seafood, meat, eggs, grains, and Brazil nuts are high in selenium.

Lecithin-Rich Foods

• Soybeans
• Egg yolks
• Sunflower seeds
• Liver
• Legumes
• Peanuts

The British Journal of Nutrition lists soybeans, eggs, sunflower seeds, liver and peanuts as top sources of lecithin.

As you can see, nuts like almonds, sunflower seeds, and cashews provide multiple key nutrients. Fruits and veggies like citrus, peppers, spinach and mushrooms are also great choices. Ultimately try to eat a varied diet with plenty of these foods.

Next, let’s look at a sample day of eating that incorporates these nutritious foods.

Sample Diet Plan

Here is an example of what a nutritious, masturbation-friendly diet could look like in one day:

Breakfast

• Veggie omelet made with 2 eggs and 1 cup spinach (eggs and spinach provide zinc and vitamin E)
• 1 cup orange juice (vitamin C)
• 1 oz almonds (zinc and vitamin E)

Lunch

• Tuna salad sandwich on whole grain bread with 2 oz tuna (selenium)
• Side salad with 1 cup mixed greens, mushrooms, bell pepper, and citrus vinaigrette (vitamin C)
• Handful of sunflower seeds (vitamin E and lecithin)
• 1 kiwi (vitamin C)

Dinner

• 6 oz grilled salmon (selenium and zinc)
• 1 cup broccoli (vitamin C)
• 1/2 cup cooked chickpeas sautéed in olive oil (zinc)
• Baked sweet potato (vitamin C)
• Cup of berries (vitamin C)

Snacks

• Low-fat Greek yogurt with granola and banana (zinc)
• Apple with 1 oz cheese (vitamin E)
• Carrots and hummus (zinc from chickpeas)
• Overnight oats made with chia seeds, milk, yogurt, and berries (zinc and vitamin C)

This provides a good mix of zinc, vitamin C, vitamin E, selenium, lecithin, and other essential nutrients from quality whole foods. Aim for this type of balanced, varied diet.

Of course, diet alone isn’t everything. Certain lifestyle habits also impact men’s sexual and reproductive health.

Lifestyle Changes That Can Help

Along with eating more zinc, antioxidants, and other beneficial nutrients, making these lifestyle changes can support health in men who masturbate frequently:

1- Reduce Stress

Chronic stress negatively affects testosterone, sperm quality, and sexual function, according to the Mayo Clinic. Try relaxing practices like yoga, meditation, deep breathing, and massage. Simplify obligations, take breaks, and make time for hobbies you enjoy. Don’t let life become only about work.

2- Get More Sleep

Not getting the recommended 7-9 hours per night has been linked to decreased testosterone, reports the NHS. Prioritize proper sleep habits like keeping a consistent bedtime and wake time, limiting screen time before bed, and making your bedroom cool, dark and quiet.

3- Exercise Regularly

Regular exercise boosts testosterone, blood flow, energy levels, and confidence – all helpful for sexual function, says WebMD. Aim for at least 150 minutes per week of moderate activity like brisk walking. Also incorporate some resistance training.

4- Limit Alcohol

Drinking too much alcohol lowers testosterone, reduces sperm quality, and interferes with sexual function according to Healthline. Limit consumption to 1-2 drinks per day at most, allowing for alcohol-free days. Binge drinking is especially harmful.

Along with a nutritious diet, optimizing these lifestyle factors can help mitigate the impacts of frequent masturbation. But there are no quick fixes or shortcuts. Making sustainable changes is key.

FAQs

Below are answers to some frequently asked questions:

Summary

Masturbating occasionally is normal and healthy, but excessive masturbation can negatively impact men’s sexual health. Getting enough key nutrients like zinc, vitamin C, vitamin E, selenium, and lecithin may help offset some of these effects. Eat plenty of foods like oysters, nuts, seeds, fruits, veggies, and whole grains. A balanced diet along with stress management, good sleep, exercise, and moderating alcohol are also beneficial lifestyle measures. While nutrition is important, professional medical help may be needed if issues like erectile dysfunction persist. With some care and moderation, it is certainly possible for most men to enjoy masturbation while supporting great overall health.