Erectile dysfunction, or ED, is a common condition in which you may struggle to get or keep an erection. Although ED is frequently linked with advancing age, it may afflict men of all ages.
In fact, the National Institute of Diabetes and Digestive and Kidney Diseases estimates that 30 million men in the United States have some kind of ED. Medications such as sildenafil (the active ingredient in Viagra®) and others are now the most effective approach to treat ED. Making adjustments to your habits, lifestyle, and food, on the other hand, can assist to enhance your sexual performance and make it easier to obtain and maintain an erection.
We’ve compiled a list of foods that may aid in the treatment of erectile dysfunction by improving cardiovascular health, increasing blood flow, and raising your body’s production of sex-related hormones like testosterone. We’ve also discussed how various lifestyle modifications might enhance your erectile health and make dealing with ED less difficult.
Best Erectile Dysfunction Foods
Numerous meals may assist to enhance erectile health and erectile dysfunction by boosting blood flow or testosterone production. These foods are given below, along with further information on how they can assist and how to include them in your diet.
Other Nitrate-Rich Vegetables: Spinach, Lettuce, and Other Nitrate-Rich Vegetables
According to the African Journal of Traditional, Complementary and Traditional Medicines, spinach, lettuce, and other vegetables are high in nitrates, which are natural chemical components that have a vasodilating impact.
According to Anesthesiology, nitrates influence a process known as the nitratenitritenitric oxide pathway, in which nitrates found in certain foods are recycled in blood and tissue to form nitric oxide, a crucial chemical for your vascular health and blood flow. According to Expert Opinion on Pharmacotherapy, nitrates in spinach and other vegetables may enhance blood flow to the penis and cure the physical part of erectile dysfunction by boosting blood flow.
Nitrates in vegetables
According to a study published in PLOS, green, leafy vegetables like parsley, spinach, and beet leaves have the highest concentration of nitrates, whereas root vegetables and fruit vegetables have lower concentrations.
Other Shellfish & Oysters
Oysters and other shellfish are abundant in zinc, a key element related to greater testosterone levels. According to Baylor University Medical Center, testosterone, as the principal male sex hormone, plays an important part in your sexual functioning as a man.
When your testosterone levels are low, you may lose interest in sex and encounter problems such as erectile dysfunction. According to a study published in Nutrition, zinc supplementation may have a role in increasing testosterone levels in males. Zinc is present in a wide range of foods. Overall, oysters have the greatest zinc contents of any popular meal. In fact, a single serving of oysters delivers 673 percent of the daily guideline intake for zinc, according to the NIH Office of Dietary Supplements.
Crab, lobster, steak, pig, beans, poultry, fortified morning cereals, chickpeas, and pumpkin seeds are also high in zinc. Zinc supplements are also widely accessible.
L-arginine is an amino acid present in meat and other protein sources. According to Clinical and Experimental Pharmacology and Physiology, it’s utilized to produce nitric oxide, which is a necessary component of the smooth muscle relaxation that helps you to acquire and keep an erection while sexually stimulated.
According to the journal Nutrients, l-arginine may be found in most protein-rich meals, including various forms of red meat, poultry, and seafood.
It can also be present in dairy products and nuts. L-arginine is also commonly accessible as a supplement to improve sports performance and overall well-being. Men with ED frequently have low levels of l-arginine, according to research, including a study published in Andrology.
A 2003 research published in the Journal of Sex & Marital Therapy discovered that a combination of l-arginine and pycnogenol (a kind of bark from the Pinus pinaster tree) helped men with ED restore normal sexual function over many months.
Tomatoes, Watermelon, and Other Fruits High in Lycopene
Tomatoes, watermelon, guavas, papaya, and other fruits, according to research published in Frontiers in Pharmacology, are all high in lycopene, an essential plant-based vitamin with antioxidant characteristics.
Lycopene has been linked to a number of health advantages, including better vascular function and the avoidance of certain cardiovascular diseases.
While there is limited study on the possible benefits of lycopene on sexual performance in humans, animal studies have revealed that lycopene may play a role in promoting erectile health. One 2012 research, for example, published in the National Center for Biotechnology Information, discovered that lycopene improved erectile function in male rats with ED.
Fruits and vegetables
Fruits and vegetables are also high in nutrients and chemicals that may aid in the treatment of ED. Watermelon, for example, includes the amino acid L-citrulline, which has been related to a number of vascular health advantages.
Researchers discovered that L-citrulline supplementation can enhance nitric oxide levels, lower blood pressure, and improve blood vessel flow in a 2017 scientific study published in Current Opinion in Clinical Nutrition and Metabolic Care.
Another small research of 13 men demonstrated that a combination of L-citrulline and resveratrol enhanced erectile function in men using PDE5 inhibitors (drugs like sildenafil or tadalafil) to treat ED.
Avocados are high in dietary fiber and good fats, which can help improve cardiovascular health and blood flow. Avocados may help decrease levels of low-density lipoprotein, or LDL, a kind of cholesterol that can block arteries and impair blood flow, according to research published in Frontiers in Nutrition. Avocados include a trace of zinc, a vital element linked to higher testosterone levels in studies.