At many gatherings and drinking parties, a common belief persists that "eating beef makes you strong" or "red meat boosts virility." In reality, the relationship between red meat, male hormones, and sexual health is far more complex.

Doctor Tra Anh Duy, from Men's Health Center, states that red meat (beef, pork, lamb, goat, etc.) is rich in protein, iron, zinc, and vitamin B12. These nutrients are vital for blood production, muscle maintenance, and testosterone synthesis. Zinc, specifically, stimulates Leydig cells in the testes to produce testosterone, which is crucial for maintaining libido and sperm production. Consequently, many believe red meat is "nutritious" and energizes muscles and physiology. However, "nutritious" does not imply that more is always better.

Red meat contains saturated fat and cholesterol, which can lead to atherosclerosis, reducing blood circulation—a critical factor for erectile function. Men consuming over 120 g of red meat daily face a 24% higher risk of cardiovascular disease and a 1,6-fold increased risk of erectile dysfunction compared to those eating under 50 g per day. Frying or grilling meat at high temperatures also creates compounds that cause chronic inflammation, negatively impacting sexual ability.

Stable testosterone levels rely on a diet with sufficient protein, but excess saturated fat reduces hormone-synthesizing enzymes. Diets rich in unsaturated fatty acids (fish oil, olive oil) help increase testosterone and decrease stress hormones. Daily high red meat intake can also diminish sperm count and quality, whereas moderate lean meat combined with green vegetables and fatty fish promotes healthier sperm.

"Red meat is not the direct culprit," the doctor explains, "but overconsumption, improper preparation, and a lack of vegetables will lead to hormonal imbalance, vascular disorders, and reduced physiological function."

Pork. Photo: Hoang Giang

Consuming red meat is often associated with a strong male image. However, studies show that 60% of men view meat consumption as a symbol of masculinity, yet 70% of these individuals suffer from high cholesterol or hypertension. True masculinity lies in self-control and maintaining sustainable health.

Recently, Doctor Duy treated a 42-year-old male patient who sought consultation for reduced erectile function over six months. The patient, a fitness trainer, consumed 600-700 g of beef daily but ate few vegetables and carbohydrates. Tests revealed high "bad" cholesterol, low "good" cholesterol, and slightly decreased testosterone levels. The doctor diagnosed his condition as erectile dysfunction resulting from vascular damage caused by a diet rich in saturated fats.

The patient's diet was adjusted, reducing red meat intake to 150 g daily, adding salmon, olive oil, and incorporating 150 minutes of cardio per week. After 8 weeks, erectile function significantly improved, and cholesterol levels returned to normal.

According to Doctor Duy, red meat provides protein and zinc, but overuse of it means saturated fat and cholesterol will damage penile blood vessels. Eating less and exercising more are key to maintaining male vitality. The World Health Organization (WHO) also recommends consuming no more than 350-500 g of red meat per week. Prioritize lean cuts, limit frying and grilling, and combine red meat with green vegetables, fruits, and whole grains to reduce cholesterol absorption.

Erection is a neuro-vascular-endocrine response. Diet directly impacts physiological health through blood circulation, hormones, and metabolism. Research indicates that 31% of obese men with erectile dysfunction fully recover when transitioning to a Mediterranean-style diet: low in red meat, high in fish, vegetables, and olive oil.

To "stay healthy without harm," choose lean cuts of meat (loin, shoulder, rump), limit direct frying or grilling, combine with antioxidant-rich vegetables (broccoli, tomatoes, onions, garlic), and supplement with omega-3-rich fatty fish to enhance blood circulation and improve erectile function.

Le Phuong