Erectile dysfunction (ED) is the inability to achieve and maintain an erection strong enough for satisfactory sexual activity. It is a common ailment that affects as many as 30 million men in the United States.
Both physiological and psychological variables may contribute to ED. It frequently serves as an early warning sign of more serious illnesses such as high blood pressure, high cholesterol, diabetes, and heart disease.
Although there are medication treatments for ED, dietary and lifestyle changes can also help prevent and treat ED. Consuming certain foods can enhance blood flow, promote vascular health, and lessen inflammation—all of which are critical for achieving and maintaining an erection.
A healthy diet could lower the risk of developing ED in the first place. It can also significantly improve the efficacy of other ED drugs and treatments. This article will explore the best foods men can eat for improved erectile performance.
Foods Rich in Vitamin B help in Erectile Dysfunction
Vitamin B is necessary for overall health and well-being. Some B vitamins, such as folate and B12, help regulate levels of homocysteine, an amino acid associated with erectile dysfunction. However, maintaining a balanced and nutritious diet can contribute to overall sexual health and function. Below foods that are rich in vitamin B include:
- Eggs are a great source of folate, B12, and B5. Eating just one egg provides 10% of your daily vitamin B12 and 15% of your required folate consumption.
- Salmon is one of the finest foods for obtaining vitamin B12 With more than 100% of your daily value in a 3-ounce serving.
- Whole grains like oats, quinoa, and brown rice contain B vitamins, such as niacin (B3) and thiamin (B1).
- Legumes like Lentils, beans, and chickpeas are High in B vitamins, such as thiamin (B1) and folate (B9).
- Dairy and dairy alternatives: Milk, cheese, yoghurt, and fortified plant-based milk contain Vitamin B12.
- Avocados are a great source of vitamin B, including B6, B5, and folate. Only half an avocado provides 25% of your daily requirements for vitamin B6.
Foods Containing L-arginine
L-arginine is an amino acid that can potentially help with erectile dysfunction (ED) by facilitating the synthesis of nitric oxide, which expands and relaxes blood vessels and encourages healthy blood flow. Although some foods include L-arginine, it’s important to remember that these foods may not contain as much of the amino acid as supplements. However, some foods that contain L-arginine are as follows:
- Oats
- Spinach
- Nuts (walnuts, almonds, peanuts, cashews, pecans, etc.)
- Seeds (pumpkin, sesame, sunflower)
- Soybeans and soy products (tofu and soy milk)
- Chicken and turkey
- Fish (salmon and tuna)
- Beans (kidney, pinto, navy, chickpeas, etc.)
Foods High in Zinc are helpful in erectile dysfunction
Zinc is an important mineral that plays a vital role in numerous body processes, including reproductive health. A study published in national library of medicine proves that zinc deficiency is associated with a lack of testosterone and an increased risk of erectile dysfunction. However, maintaining a sufficient zinc intake through nutrition can help to maintain overall sexual health. Here are some foods that are high in zinc:
- Oysters are a great source of zinc.
- Shellfish: Other shellfish like crab, lobster, and mussels are also excellent sources of zinc.
- Poultry and beef: You can increase your intake of zinc by consuming lean turkey, chicken, and beef cuts.
- Nuts and seeds: A variety of nuts and seeds, including sesame, pumpkin, and peanuts, as well as almonds, are excellent sources of zinc.
- Legumes: Foods high in zinc include beans, lentils, and chickpeas.
- Whole grains: Whole grains that are high in zinc include quinoa, wheat, and oats.
Antioxidant-Rich Foods for treating Erectile Dysfunction
Erectile function can be supported by consuming foods strong in antioxidants, which can help improve blood vessels and blood flow. Antioxidants help lowering inflammation and oxidative stress and can affect blood vessel function. They also have the potential to protect the body’s cells from the damaging effects of free radicals, which have been linked to several illnesses. Consuming a diet high in antioxidant-rich foods can improve your overall health, which may indirectly support sexual health. You can read healing power of anti-oxidants to know more on the subject. Below are a few foods high in antioxidants:
- Fruits and berries: Blueberries, strawberries, raspberries, and other colorful fruits are excellent sources of antioxidants.
- Tomatoes are abundant in the antioxidant lycopene which has been linked to better erectile function. Lycopene helps lessen oxidative damage to blood vessels.
- Dark chocolate cocoa contains flavanols, which are antioxidant compounds that promote the production of nitric oxide, which relaxes blood vessels. Dark chocolate has been shown in studies to improve blood flow.
Nitrate-Rich Foods
Foods high in nitrates have been shown to provide potential advantages for cardiovascular health, which may indirectly improve erectile function or treating erectile dysfunction. Consumption of nitrate is shown to help treat erectile dysfunction since it can enhance blood circulation and blood flow. Some foods high in nitrates include the following:
- Leafy green vegetables (Spinach, arugula, kale, and beet greens)
- Beets: Beetroots and beet juice both are good sources of dietary nitrates.
- Celery
- Radishes
- Pomegranates: Pomegranate juice has shown some cardiovascular benefits and may also support erectile function.
- Citrus fruits (oranges, lemons, limes and grapefruit)
Foods Rich in Omega-3s
Although there isn’t direct evidence to suggest that certain foods high in omega-3 fatty acids might cure erectile dysfunction (ED), omega-3s have been linked to several health advantages, including improved cardiovascular health. Maintaining a healthy cardiovascular system might indirectly support erectile function because ED may be related to poor blood circulation. Omega-3 fatty acids are essential fats that have major health benefits for blood flow. You can include below foods high in omega-3s in your diet:
- Fatty fish: Tuna, salmon, mackerel, trout, and sardines are all good sources of omega-3 fatty acids.
- Chia seeds and flax seeds: These seeds are packed with omega-3 fatty acids and can easily mixed into smoothies or added to salads.
- Walnuts: Walnuts are a plant-based source of omega-3 fatty acids.
- Soybeans and tofu
Limiting Unhealthy Fats
Limiting the consumption of unhealthy fats such as trans and saturated fats is important if you want to treat erectile dysfunction. Foods high in saturated fat include full-fat dairy products, red meat, and tropical oils like coconut and palm. Margarines, baked goods, and fast meals all include trans fats.
Both saturated and trans fats have the potential to increase bad (LDL) cholesterol and lower good (HDL) cholesterol. This causes plaque to build up and clog blood vessels, reducing blood flow throughout the body. When blood flow is impaired, it becomes more difficult to achieve and maintain an erection.
By consuming no more than 10% of daily calories from saturated fats and minimising trans-fat intake as much as possible, circulation and heart health can be improved. Replace unhealthy fats with healthier monounsaturated and polyunsaturated fats, which are present in foods like avocados, almonds, seeds, olive oil, and fatty fish. Gradually transitioning to a diet lower in trans and saturated fat can help the treatment of erectile dysfunction.
Foods to Avoid for ED Treatment
While there are no specific foods that are guaranteed to cause or treat erectile dysfunction (ED), certain dietary choices may impact overall sexual health and vascular function. Here are some foods that individuals may consider moderating or avoiding as part of a balanced lifestyle:
- Processed and fried foods
- High-sugar foods and beverages
- Excessive alcohol intake
- High sodium foods
- Processed meats