What foods can help improve erectile dysfunction. How does diet impact erectile health. Which nutrients are beneficial for combating ED. What dietary changes can support better erectile function. Which foods should be avoided to prevent ED.

Understanding Erectile Dysfunction and Its Causes

Erectile dysfunction (ED) is a common condition affecting approximately 30 million men in the United States, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). ED can make it challenging for individuals to achieve or maintain an erection sufficient for sexual activity. While age is a significant risk factor, other contributors include certain medications, lifestyle choices, and underlying health conditions.

What are the primary causes of erectile dysfunction? ED often stems from poor vascular function, sharing risk factors with cardiovascular disease. Contributing factors may include:

• Aging
• Certain medications (e.g., antidepressants, blood pressure drugs)
• Smoking
• Physical inactivity
• Type 2 diabetes
• Heart disease

The Role of Diet in Combating Erectile Dysfunction

Research suggests that dietary choices can play a significant role in preventing and managing erectile dysfunction. A 2018 study involving participants aged 18-40 found that consuming higher amounts of flavones, a subclass of flavonoids commonly found in fruits and vegetables, improved erectile function.

How do flavonoids benefit erectile health? Flavonoids are plant compounds with antioxidant and anti-inflammatory properties that can improve blood flow and vascular function, potentially enhancing erectile performance.

Top Sources of Flavones

To increase flavone intake, consider incorporating these foods into your diet:

• Chamomile tea
• Bergamot juice
• Artichoke heads
• Kumquats
• Bell peppers

It’s important to note that the concentration of flavones can vary depending on the quality and source of the produce. For instance, bell peppers may contain anywhere from 0.1 to 12.9 milligrams of flavones per 100 grams of fresh weight.

Berries and Fruits: Nature’s ED-Fighting Powerhouses

A comprehensive 10-year study involving 25,096 middle-aged males revealed that those who consumed the most flavonoids had a 9-11% reduced incidence of ED compared to those with lower intake. Particularly noteworthy was the finding that consuming specific flavonoid-rich fruits could reduce the chance of ED by up to 19%.

Which fruits are most effective for combating ED? The study highlighted five key fruits:

1. Strawberries
2. Blueberries
3. Apples
4. Pears
5. Citrus fruits

These fruits are not only delicious but also pack a powerful punch in terms of antioxidants and flavonoids, potentially supporting better erectile function.

Salmon: Omega-3 Fatty Acids for Erectile Health

A 2016 study on rats explored the relationship between omega-3 fatty acids and ED, finding that higher omega-3 intake may help reduce physiological damage associated with erectile dysfunction. Cold-water salmon stands out as an excellent source of omega-3 fatty acids, according to the National Institutes of Health (NIH).

Is wild-caught salmon better than farm-raised for ED prevention? While both types of salmon offer omega-3 benefits, wild-caught salmon from cold waters typically contains higher levels of these beneficial fatty acids. This is because wild salmon consume algae rich in omega-3s, whereas farm-raised salmon’s omega-3 content largely depends on their feed.

Olive Oil: A Mediterranean Staple for Erectile Function

A 7-year study of clinical trials examining the relationship between Mediterranean diets and ED highlighted olive oil as a beneficial ingredient. However, the study specifically focused on virgin and extra virgin olive oil, suggesting that the refining process may impact the oil’s potential benefits for erectile function.

Why is extra virgin olive oil preferable for ED prevention? Refining olive oil can destroy antioxidants and alter its anti-inflammatory properties, potentially diminishing its benefits for erectile health. Opting for unrefined, extra virgin olive oil may help preserve its ED-fighting qualities.

Whole Grains: Balancing Your Diet for Better Erectile Health

A 2017 study explored the effects of grains on ED, concluding that a Mediterranean diet incorporating whole grains is more beneficial for treating ED than a low-fat diet. This suggests that a balanced approach to nutrition, including whole grains, may support better erectile function.

How do whole grains contribute to erectile health? Whole grains provide essential nutrients, fiber, and antioxidants that support overall cardiovascular health, which is closely linked to erectile function. By improving blood flow and reducing inflammation, whole grains may indirectly benefit erectile performance.

Choosing the Right Grains

When incorporating whole grains into your diet, opt for minimally processed options without harmful additives or pesticides. Some excellent whole grain choices include:

• Quinoa
• Brown rice
• Oats
• Barley
• Whole wheat

Nuts and Legumes: Plant-Based Protein for Erectile Function

A 2020 study found that consuming nuts and legumes may help alleviate ED symptoms. The Agriculture Research Service (ARS) notes that legumes are the only natural food containing catechins and epicatechins, which are subsets of flavonoids known as flavan-3-ols.

What makes nuts and legumes beneficial for erectile health? These plant-based proteins are rich in nutrients that support cardiovascular health, including fiber, healthy fats, and antioxidants. By improving overall vascular function, nuts and legumes may contribute to better erectile performance.

Top Nuts and Legumes for ED Prevention

While more research is needed to determine the specific effects of different nuts and legumes on ED, incorporating a variety of these foods into your diet may offer potential benefits:

• Almonds
• Walnuts
• Pistachios
• Lentils
• Chickpeas
• Black beans

Herbs and Spices: Flavonoid-Rich Additions to Your Meals

The Agriculture Research Service (ARS) has identified several herbs and spices that contain high amounts of flavonoids, potentially offering benefits for erectile function. These flavorful additions not only enhance the taste of your meals but may also contribute to better vascular health.

Which herbs and spices are most beneficial for ED? Consider incorporating these flavonoid-rich options into your cooking:

• Parsley
• Thyme
• Rosemary
• Chives
• Tarragon
• Oregano

By using a variety of these herbs and spices in your meals, you can potentially increase your flavonoid intake and support better erectile health.

Meats and Poultry: L-Arginine for Improved Blood Flow

Research from 2017 suggests that l-arginine levels are lower in males with ED. L-arginine is an amino acid found in protein-rich foods, including meats and poultry. The body uses l-arginine to produce nitric oxide, a molecule that widens and relaxes blood vessels, potentially improving blood flow and erectile function.

How does l-arginine contribute to better erectile health? By promoting the production of nitric oxide, l-arginine may help improve vascular function and blood flow to the penis, potentially enhancing erectile performance.

Best Sources of L-Arginine

To increase your l-arginine intake, consider incorporating these protein-rich foods into your diet:

• Turkey
• Chicken
• Lean beef
• Pork
• Fish (such as salmon and tuna)

It’s important to choose lean cuts of meat and prepare them using healthy cooking methods to maximize their potential benefits for erectile health.

Leafy Greens: Nitrate-Rich Foods for Vascular Health

While not explicitly mentioned in the original text, leafy green vegetables are worth discussing in the context of erectile health. These nutrient-dense foods are rich in nitrates, which the body converts to nitric oxide – the same compound produced from l-arginine.

How do leafy greens support erectile function? By providing a natural source of nitrates, leafy greens may help improve blood flow and vascular function, potentially benefiting erectile performance.

Top Leafy Greens for ED Prevention

Include these nitrate-rich leafy greens in your diet to potentially support better erectile health:

• Spinach
• Kale
• Arugula
• Swiss chard
• Beet greens

Tea and Coffee: Caffeine’s Potential Impact on Erectile Function

Although not extensively covered in the original text, it’s worth noting that some studies have suggested a potential link between caffeine consumption and improved erectile function. Both tea and coffee contain various compounds that may offer benefits for vascular health.

Can caffeine help prevent ED? While more research is needed, some studies have found that moderate caffeine intake may be associated with a reduced risk of erectile dysfunction. This could be due to caffeine’s ability to improve blood flow and relax smooth muscles.

Choosing the Right Beverages

When incorporating caffeinated beverages into your diet for potential ED benefits, consider these options:

• Green tea (rich in catechins and flavonoids)
• Black coffee (a good source of antioxidants)
• Oolong tea (contains both catechins and theaflavins)

Remember to consume these beverages in moderation, as excessive caffeine intake can have negative health effects.

Creating a Balanced Diet for Optimal Erectile Health

While individual foods can offer potential benefits for erectile function, it’s essential to focus on creating a well-rounded, balanced diet that supports overall health. The Mediterranean diet, which incorporates many of the foods discussed above, has been shown to have potential benefits for erectile function and cardiovascular health.

What are the key components of an ED-friendly diet? A diet that supports erectile health should include:

• A variety of fruits and vegetables (especially berries and leafy greens)
• Whole grains
• Lean proteins (including fish rich in omega-3 fatty acids)
• Healthy fats (such as those found in olive oil and nuts)
• Herbs and spices
• Limited processed foods and added sugars

By focusing on these dietary principles and incorporating the specific foods discussed throughout this article, you may be able to support better erectile function and overall health.

Lifestyle Factors That Complement a Healthy Diet for ED Prevention

While diet plays a crucial role in managing erectile dysfunction, it’s important to consider other lifestyle factors that can complement your nutritional choices. Addressing these aspects can help maximize the potential benefits of your ED-friendly diet.

What lifestyle changes can support better erectile function? Consider implementing the following strategies:

• Regular exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity per week
• Stress management: Practice relaxation techniques such as meditation or yoga
• Adequate sleep: Aim for 7-9 hours of quality sleep per night
• Smoking cessation: If you smoke, seek support to quit
• Moderate alcohol consumption: Limit intake to no more than 1-2 drinks per day
• Regular check-ups: Stay on top of your overall health with regular medical examinations

By combining these lifestyle modifications with a balanced, ED-friendly diet, you may be able to significantly improve your erectile function and overall well-being.

Foods to Avoid for Better Erectile Health

While focusing on foods that can potentially improve erectile function is important, it’s equally crucial to be aware of foods that may negatively impact erectile health. By limiting or avoiding these items, you can further support your efforts to combat ED through dietary choices.

Which foods should be limited or avoided to prevent ED? Consider reducing your intake of:

• Processed meats (e.g., bacon, sausages, hot dogs)
• Foods high in trans fats (e.g., fried foods, some baked goods)
• Excessive added sugars (e.g., sugary drinks, candies)
• Refined carbohydrates (e.g., white bread, pastries)
• Excessive alcohol
• Foods high in sodium (which can contribute to high blood pressure)

By minimizing these potentially harmful foods and focusing on nutrient-dense, ED-friendly options, you can create a diet that supports better erectile function and overall health.

The Importance of Hydration for Erectile Health

While not specifically mentioned in the original text, proper hydration is an often-overlooked factor in maintaining good erectile function. Adequate fluid intake is essential for overall cardiovascular health and can indirectly support erectile performance.

How does hydration affect erectile function? Proper hydration helps maintain blood volume and supports efficient blood flow throughout the body, including to the penis. Dehydration can lead to decreased blood volume and potentially impact erectile function.

Tips for Staying Hydrated

To ensure you’re adequately hydrated for optimal erectile health, consider the following tips:

• Aim for at least 8 glasses (64 ounces) of water per day
• Increase intake during physical activity or in hot weather
• Choose water as your primary beverage
• Incorporate hydrating foods like fruits and vegetables into your diet
• Limit caffeine and alcohol intake, as they can contribute to dehydration

By prioritizing hydration alongside a balanced diet and healthy lifestyle choices, you can create a comprehensive approach to supporting better erectile function and overall health.

What to eat and avoid

Erectile dysfunction (ED) can make it difficult for a person to achieve or maintain an erection. Following certain diets or eating specific foods may help contribute to successful treatment.

This article examines what foods people could include in their diet to help combat ED.

A quick look at the best foods for ED:

• Berries
• Salmon
• Olive oil
• Whole grains
• Nuts and legumes
• Herbs and spices
• Meats and poultry
• Leafy greens
• Tea and coffee

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), ED affects roughly 30 million men in the United States. A person’s chance of developing this condition increases with aging and taking specific medications, including antidepressants and blood pressure drugs.

Smoking, being physically inactive, or having a health condition such as type 2 diabetes or heart disease, can also lead to erectile function problems.

In addition, one article notes that the main cause of ED is poor vascular function. As a result, the risk factors for ED are the same as those for cardiovascular disease.

A 2018 study with participants aged 18–40 years old found that those consuming a higher amount of flavones in their diet improved their ED.

Flavones are a sub-compound commonly found in fruits and vegetables. They are part of their parent compound, flavonoids, usually found in teas, fruits, and vegetables.

The concentration of flavones in specific foods, includes:

• chamomile tea
• bergamot juice
• artichoke heads
• kumquat
• bell peppers

However, a food’s number of flavones displays in ranges. For example, bell peppers can have 0.1–12.9 milligrams of flavones per 100 grams of fresh weight. This may indicate that the source quality of fruits and vegetables has an effect on the number of flavones in the final product.

According to research, the following foods may have properties that help to prevent or treat ED:

Berries

A 10-year prospective study of 25,096 middle-aged males indicated that those who consumed the most flavonoids had a 9–11% reduced incidence of ED when compared with those who consumed less.

The authors observed that the chance of ED reduced by up to 19% in those who ate the following five flavonoid-rich berries and other fruits:

• strawberries
• blueberries
• apples
• pears
• citrus fruits

Salmon

A 2016 study of rats looked at the relationship between omega-3 fatty acids and ED. The study found that a higher intake of omega-3 helps lower physiological damage, which in turn may lower ED.

The National Institutes of Health (NIH) lists cold-water salmon as one of the most fundamental foods for omega-3 intake. Farm-raised salmon may have slightly fewer nutrients as omega-3 comes from the algae, which is not common in fish farms. The levels of omega-3 in farmed salmon largely depend on what the fish eat.

For higher intakes of natural omega-3, individuals should consume more wild salmon from cold waters.

Olive oil

A 7-year study of clinical trials examining the relationship between Mediterranean diets and ED lists olive oil as a beneficial ingredient.

However, the study only examines virgin and extra virgin olive oil. This could be because any oil that goes through a refinement process changes its molecular structure.

The study looks at what refining does to food oils, including olive oil. It shows that it can destroy antioxidants and omega-3 anti-inflammatory properties. This also removes the properties that could benefit ED.

Individuals who want to incorporate oils in their diets for ED and other health benefits should consider unrefined and extra virgin olive oil.

Whole grains

A 2017 study also examined the effects of grains on ED.

The results conclude that a Mediterranean diet, which includes whole grains, is more beneficial to treating ED than a low fat diet.

This could mean that a healthy balanced diet that includes whole grains without potentially harmful additives such as pesticides, can benefit individuals with ED.

However, researchers should perform more studies to understand the overall health benefits of whole grains, particularly in comparison to keto or low carb lifestyles.

Nuts and legumes

A 2020 study found that eating nuts and legumes may help lower ED.

The Agriculture Research Service (ARS) states that legumes are the only natural food containing catechins and epicatechins — compounds that make up one subset of flavonoids, flavan-3-ol.

However, there are no studies that compare the differences in each type of nut or legume and its realistic effect on ED.

Herbs and spices

The ARS also lists herbs and spices that have high amounts of flavonoids.

These include:

• parsley
• thyme
• rosemary
• chives
• tarragon
• oregano

Meats and poultry

A food component that could benefit ED is l-arginine — an amino acid found in protein-rich foods.

2017 research suggests that l-arginine levels are lower in males with ED. The body uses l-arginine to make nitric oxide. This is a molecule that widens and relaxes blood vessels, increasing blood flow to the penis.

Foods that are good sources of l-arginine include:

• poultry
• red meat
• fish
• nuts
• dairy products

Learn more about foods that are high in l-arginine here.

Leafy greens

Nitrates are food compounds that can increase nitric oxide levels. Research suggests that they may also reduce blood pressure and inflammation.

Foods that contain high levels of nitrates include:

• arugula
• spinach
• lettuce
• radish

Tea and coffee

A 2020 study states that teas increase flavonoids as part of a healthy diet.

One 2018 study examining the impact of coffee on ED found that long-term coffee intake is not associated with the risk of ED. In fact, since coffee contains antioxidants, moderate levels may help build resistance to inflammation.

There are some foods that a person may wish to avoid when managing ED, including:

Sugar

According to Action on Sugar, regularly eating foods that include substances considered unhealthy or drinking beverages containing sugar can lead to weight gain and a high body mass index (BMI).

An older article notes that excessive body weight and an increase in BMI can lead to ED. The researchers state that in 2014, there were 8 million cases of ED that were related to diabetes and obesity.

High fat meals

People who have high cholesterol levels, high blood pressure, obesity, and those who smoke may have an increased risk of developing atherosclerosis. This occurs due to plaque buildup in the inner lining of the arteries.

As a result, this reduces the oxygen supply and blood flow to the organs.

In addition, according to Wayne University School of Medicine, men who have clogged heart arteries may also experience issues in the arteries that supply blood to the penis.

Alcohol

Alcohol can also affect a person’s sexual health.

An older article found that 72% of men with alcohol dependence had one or more sexual health problems, such as premature ejaculation, low sexual desire, and ED.

Excessive alcohol consumption can also reduce blood flow to the penis, so individuals may not be able to achieve an erection.

Several options can help treat ED. These include:

Medications

According to the NIDDK, doctors can prescribe any of these drugs to help individuals maintain an erection:

• Sildenafil (Viagra): MedlinePlus states that a person should take sildenafil an hour before engaging in sexual activity. They can take it with or without food, but the drug may take longer to work if people consume a high fat meal. Learn more about sildenafil here.
• Tadalafil (Cialis): According to the United Kingdom’s National Health Service (NHS), Cialis can treat ED and symptoms of an enlarged prostate. A doctor may also prescribe it for people who have pulmonary hypertension in some cases. In addition, individuals can take tadalafil 30 minutes before having sex but should not take more than one pill in one day. The NHS explains that tadalafil may not be a good option for individuals who take nitrates, as these can lower their blood pressure when interacting with the ED drug. Learn more about tadalafil here.
• Vardenafil (Levitra): This is a tablet that dissolves in the mouth, so people do not need to drink water to swallow it. Individuals can take it when required, but an hour before sexual intercourse. Also, MedlinePlus explains that a person should immediately place the tablet on their tongue after removing it from its blister pack. Learn more about vardenafil here.

Learn about the most effective medications for ED here.

Surgery

The NIDDK mentions two surgical procedures that urologists may recommend for people with ED:

• Implantation: Doctors may also refer to these as prostheses. They may use inflatable implants, that can make the penis appear longer, or malleable implants. These are devices that allow individuals to adjust their penile position.
• Reconstruction: This may be the best option for those under the age of 30. During this procedure, the doctor repairs the arteries preventing individuals from maintaining an erection.

Exercise

Exercise may help individuals manage ED symptoms.

In a 2018 article, researchers advise that a 160-minute weekly exercise over a 6-month period can help reduce erectile problems that occur with obesity, hypertension, and cardiovascular diseases.

The article also mentions other interventions that can help improve erectile function. These include:

• pelvic floor muscle training
• quitting smoking, if a person smokes
• following a healthy diet

Learn about the best exercises for ED here.

ED equipment

A range of tools and equipment is available to help people with ED. For example, penis pumps help support erections without the need for medication.

Learn more about penis pumps here.

Herbal products

There are many herbal or all-natural products on the market.

However, individuals should be aware that these may be ineffective or even dangerous. The Food and Drug Administration (FDA) states that its lab tests found over 300 of such products with undisclosed ingredients or excessively high dosages. The FDA warns that consumers are being misled by many of these all-natural brands and products.

Learn more about the natural and home remedies for ED here.

A person should contact a doctor if they experience any of the following symptoms of ED:

• they can get an erection sometimes, but not every time they want to have sex
• they are not able to maintain an erection during intercourse
• they are unable to get an erection at any time

A doctor is likely to ask the person about their medical and sexual history. They may also examine the person and perform some tests.

If the doctor diagnoses the person with ED, they can then recommend treatments. They may also advise certain lifestyle changes that research has shown to benefit sexual function. These may include the person doing more exercise, quitting smoking, limiting alcohol consumption, and reaching a moderate weight.

Learn more about treatment options for erectile dysfunction here.

It is also important for individuals to consult a doctor to rule out any other potential health issues, such as cardiovascular disease or high blood pressure.

Here are some answers to common questions about ED:

Is there any food that works like Viagra?

Switching to a healthy balanced diet high in flavonoids may complement the treatment of long-term erectile dysfunction.

However, individuals should be aware that many potentially unsafe products claim to have the same effect as Viagra but with natural, herbal alternatives.

The FDA advises individuals should proceed with caution when exploring such products and ensure they are fully aware of the possible side effects.

What is the best fruit for erectile dysfunction?

Strawberries and other berries may best complement ED treatments, especially if free from harmful pesticides.

Other beneficial fruits include apples, pears, and citruses such as oranges and lemons.

What is the fastest way to cure erectile dysfunction?

The quickest way to treat erectile dysfunction will depend on many factors, including a person’s age and underlying medical conditions.

Alongside a doctor-recommended treatment plan, individuals may notice an improvement in their symptoms by maintaining a balanced diet and getting regular exercise and sleep.

Those with ED may find that eating certain foods and maintaining a healthy diet helps their symptoms if they are unable to take medication or find it ineffective.

However, a person should consult their doctor if they have symptoms of ED. The doctor may also want to discuss any potential coexisting health issues.

People should also check with their doctor before taking any supplements or increasing the intake of specific foods, especially if they take other forms of medication.

Foods to Help Erectile Dysfunction

Medically Reviewed by Nazia Q Bandukwala, DO on January 17, 2022

We know pills, pumps, and surgeries work for erectile dysfunction, but what about food? Are there things you can eat that can help with ED? There are reasons to think there may be, even if there is no scientific evidence to prove the potential of the following foods.

This sweet, refreshing fruit has a compound that can have effects similar to ED meds on your blood vessels. It may even rev up your sex drive, studies say. Most of watermelon is water, but the rest is loaded with lycopene, an antioxidant that’s good for your heart, prostate, and skin.

These shellfish may boost your testosterone levels, and that can help with sex drive. They’re also chock-full of zinc, a nutrient your body needs. But you may save yourself problems by making sure they’re cooked. Make sure you know where they come from, and that they’re cooked properly.

Your morning cup of joe is more than a satisfying pick-me-up. It may give your love life a boost, too. Men who drank two or three cups’ worth of caffeine a day were less likely to have erectile dysfunction, one study found. That’s because caffeine helps boost blood flow. Not a java fan? Many teas, sodas, and sports drinks also have caffeine.

This treat may have perks below the belt. An ounce a few times a week can help your ticker — and what’s good for your heart could be good for other parts, too. Chocolate is rich in flavanols, plant nutrients that can increase blood flow and lower blood pressure. It also helps your body make more of nitric oxide, which can help with erections and is in many ED medications.

Walnuts have lots of arginine, an amino acid your body uses to make nitric oxide. They’re also good sources of vitamin E, folic acid and fiber. Don’t add more than a few small handfuls to your daily diet, though. Nuts are high in calories.

Maybe you enjoy an adult beverage made from grapes, but here’s a reason to drink the stuff kids like. Nutrients in Concord grape juice also increase the amount of nitric oxide in your body. If you’re not wild about drinking grape juice, try pomegranate juice. It appears to have the same effect.

The strong-smelling bulb may help between the sheets. If plaque forms on the walls of the arteries, blood flow could be cut off or reduced. That could cause a problem when it comes to romance. Garlic in your diet may help keep your arteries healthy and clear as you age.

Salmon and other fatty fish are great sources of heart-healthy omega-3 fatty acids, which may boost nitric oxide in your body. They’ll lower your blood pressure and your risks for heart attack and blood clots. Aim for 8 ounces of salmon a week. Sardines, fresh albacore tuna, and mackerel are other good sources of omega-3s.

Kale is also a nitric-oxide booster. Aside from the possible benefits to your sex life, leafy greens are nutritional powerhouses. They’re packed with vitamins, minerals and omega-3s.

You might spice up your love life by adding some chili peppers to your diet. The stuff in cayennes, jalapenos, habaneros, and other peppers that give them their heat relaxes the arteries — and that helps blood flow to the heart and other organs, including the penis. Chilies can also help lower blood pressure and cholesterol and prevent blood clots.

Olive oil may help your body make more testosterone. It’s also full of the good-for-you monounsaturated fat, which can help get rid of the bad cholesterol in your body. Opt for extra-virgin olive oil — that means the olives were pressed without chemicals or high heat, which preserves the healthy antioxidants.

IMAGES PROVIDED BY:

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11. Thinkstock

SOURCES:

American Chemical Society: “Hot Pepper Compound Could Help Hearts.”

Cleveland Clinic: “Heart Health Benefits of Chocolate.”

Derouiche, A. Natural Product Communications, January,2013

Doumanian, Leo MD, associate professor of clinical urology at Keck School of Medicine at the University of Southern California.

Eatright.org: “Feed Your Body Right,” “Top Foods for a Healthy Heart.”

Fruitsandveggiesmorematters.org: “About The Buzz: Concord Grapes for Healthy Circulation,” “About The Buzz: Green Leafy Veggies Promote Healthy Blood,”  “Go Bananas,” “What are Phytochemicals?”

Harvard Health Publications: “Key Minerals to Help Control Blood Pressure,” “Lycopene-Rich Tomatoes Linked to Lower Stroke Risk. ”

Harvard T. H. Chan School for Public Health, The Nutrition Source: “Nuts for the Heart.”

Medline Plus: “Garlic.”

Megan Wroe, MS, RD, Fullerton, Calif.

Merck Manual: “Atherosclerosis,” “Erectile Dysfunction.”

National Center for Complementary and Integrative Medicine: “Garlic.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Erectile Dysfunction.”

National Institutes of Health: “Zinc.”

Netter, A. Archives of Andrology, August, 1981.

Oregon State University Extension: “Go Green. Growing and Enjoying Leafy Greens.”

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Top 10 Products for Glowing and Healthy Skin｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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It’s not for nothing that healthy skin is associated with good health. A person’s appearance reflects what is happening inside him. And nutrition plays a big part in that.

The skin is the largest organ of the body and accounts for about 7% of body weight, i.e. about 9kg for most people. The skin is made up of several layers. The topmost layer ( epidermis ) serves as the body’s central protective shield. Underneath is the dermis, a thicker layer that provides support and nourishment for new skin cells.

Skin cells are born in the deepest of the four layers and migrate upward, and when they reach the surface they are already “dead”. Every day, a person sheds millions of dead cells in the process of washing, or they exfoliate on their own. Every 5-7 weeks, a completely new epidermis forms on the body.

The dermis consists of miles of nerve fibers, blood and lymph vessels, millions of sebaceous and sweat glands.

Most of the dermis is made up of flexible connective tissue that forms a matrix that binds everything together and allows the skin to stretch and return to its original shape. Structural proteins, especially collagen (which will be discussed below), as well as fibers called elastin, and sulfur are very important for the health and function of this matrix. Collagen and related structures make up about 75% of the dry weight of the skin.

Nutrition tips for healthy and glowing skin

The best way to ensure healthy skin is to eat right. Here’s what you need to do specifically to have healthy skin:

1. Get enough vitamins and minerals.
2. Eat the right amount of fat.
3. Support collagen production.
4. Protect skin from oxidative damage.

Get enough vitamins and minerals

Every day you shed millions of skin cells and as they die they are replaced by new ones. A lack of any essential nutrient, be it a vitamin, mineral, fatty acid, or protein, can interfere with the formation of skin cells. In addition to a nutrient-rich diet, it is recommended to take vitamin-mineral complexes, which provide at least the dietary allowance and are a good guarantee that these micronutrients are supplied to the body in sufficient quantities.

Eat the right amount of fats

Eating the right types of fats is important for healthy skin. The three types of fats you should include in your diet are monounsaturated fats, essential fatty acids, and long-chain omega-3 fatty acids.

Monounsaturated fats are heart-healthy fats found in olive oil, avocados, nuts and seeds. Eating one tablespoon of olive oil or avocado oil daily, along with a handful of raw nuts and seeds, will provide you with a daily intake of monounsaturated fats. These products contain other beneficial substances necessary for skin health.

There are only two essential fatty acids: linoleic (omega-6) and alpha-linolenic (omega-3). These fatty acids are considered essential nutrients because the body cannot produce them on its own and must be obtained from the diet. One of the signs of a deficiency of essential fatty acids is dry skin, mucous membranes, dry lifeless hair and cracked nails.

Nuts and seeds are the best sources of linoleic acid (LA) and alpha-linolenic acid (ALA), but because omega-6s are usually normal and omega-3s in most diets tend to be low, the focus should be on foods high in ALA (flaxseed oil, flax seeds and chia) and low in LA. Other nuts and seeds that are high in ALA are pumpkin seeds and walnuts.

ALA from flaxseed oil, walnuts, chia and other foods can be converted to the longer chain fatty acids EPA and DHA, but this is not effective. To ensure an adequate intake of long-chain omega-3 fatty acids, it is important to obtain ready-made EPA and DHA from fish (salmon, mackerel and sardines) or take fish oil or algae supplements. These fats help reduce inflammation, which can cause skin irritation. To ensure optimal omega-3 levels, eat 2-3 servings of oily fish weekly and take quality fish oil supplements. Use foods that contain at least 60% omega-3 fatty acids. The recommended daily allowance for EPA+DHA is 800-1000 mg.

Support Collagen

Collagen and supplements that affect collagen production are becoming increasingly popular for maintaining healthy skin. As we age, the collagen-rich supporting structure of the skin (i.e. the dermis) undergoes many changes. First of all, the activity of fibroblasts, the cells responsible for the production of collagen, elastin and hyaluronic acid, slows down. As we age, the dermis becomes less able to protect itself from damage and more prone to dehydration. These factors eventually lead to thinning of the dermis and structural changes that make the skin look old, wrinkled and weathered.

Collagen supplements are obtained from a variety of sources including skin, bones and connective tissues of cows, chickens, pigs and fish. As a result of denaturation when heated, collagen takes the form of gelatin, which has been used in traditional medicine and food for centuries. In other words, gelatin, like bone broth, is a source of collagen peptides. According to scientific evidence, gelatin and collagen supplements help maintain skin elasticity and hydration, which can help minimize the effects of skin aging.

Plant flavonoids also play an important role in supporting collagen production. Particularly useful are blue or purple pigments – anthocyanidins and oligomeric proanthocyanidins (OPCs) found in grapes, blueberries, red beans and many other foods. These flavonoids are also found in pine bark and grape seed extracts. Flavonoids act on collagen metabolism in many ways:

• They have a unique ability to bind collagen fibers, enhancing the natural cross-linking of collagen, which forms the so-called connective tissue collagen matrix (ground substance, cartilage tissue, tendons, etc.).
• Prevent the destruction of collagen structures by enzymes secreted by erythrocytes during inflammation.
• Prevent the release and synthesis of compounds that promote collagen breakdown.

To get enough flavonoids, increase your intake of berries and fruits, use raw cocoa or cocoa powder, drink green tea, and eat red beans. It is also good to supplement your diet with an OPC extract, such as grape seed or pine bark, at a dosage of 100-200 mg daily.

Protect your skin from oxidative damage

The key to healthy skin is adequate levels of antioxidants, which come from eating plenty of color-rich fruits and vegetables. This is important not only to make the skin look healthier and less wrinkled, but also to fight skin diseases. In addition to eating foods rich in antioxidants, you can take supplements with the “king of carotenoids” – astaxanthin. Taking astaxanthin has a positive effect on the health and appearance of the skin. It can accumulate in the skin and, as a result, improve the condition of all four layers. In one study 49middle-aged women were divided into two groups and took either 4 mg of astaxanthin daily or a placebo for six weeks. Various testing methods have shown positive results with astaxanthin:

• More than 50% of subjects who took astaxanthin noted improvements in all measured areas.
• The dermatologist’s evaluation also showed improvements in all areas tested: fine lines and wrinkles, elasticity and dryness.
• Clinical instruments used to measure skin moisture and elasticity also showed improvements.
• “Before and after” photos showed visible improvements in the area of ​​small and large wrinkles, elasticity.

Top 10 Foods for Glowing and Healthy Skin

1. Berries, cocoa and other foods rich in flavonoids

Berries, cocoa powder and other foods rich in flavonoids such as green tea, pomegranate and citrus fruits on the skin a number of beneficial effects, namely, they increase the production of collagen. Flavonoids also help improve blood flow and reduce inflammation.

In addition, studies conducted in women over 40 showed that those who consumed a cocoa drink containing 320 mg of flavonoids for 12-24 weeks showed a significant improvement in skin elasticity and moisture, roughness and depth. wrinkles. Similar results have been noted with other extracts rich in flavonoids.

2. Fruits and vegetables rich in carotenoids

Foods rich in carotenoids, such as mangoes, carrots, pumpkins, sweet potatoes and tomatoes, contain antioxidants that help protect the skin from damage, especially from sun damage. Try to eat two servings daily (1 cup of raw and half a cup of cooked vegetables equals one serving).

3. Collagen peptides, bone broth and gelatin

Collagen peptides, bone broth and gelatin are the building blocks of connective tissue components that support the structure and health of the skin.

4. Cucumbers

Fresh cucumbers are mostly water, but their hard skin is an excellent source of silica. It contributes to the strength of the connective tissue that holds the entire body together. The dermis is especially rich in collagen and other connective tissues. Without silica, the skin can lose the integrity of the connective tissue that maintains and nourishes healthy skin. Cucumbers are often recommended as a source of silica, as well as to improve skin tone and health.

5. Flaxseed and oil

Ground flaxseed and flaxseed oil are excellent sources of monounsaturated fats and the essential fatty acids linoleic and alpha-linolenic. A lack of essential fatty acids can lead to dry skin and other skin problems. Ground flaxseeds are also high in fiber and compounds known as lignans. Ground flaxseeds and/or lignans have been shown to support cardiovascular health and protect against breast and prostate disease, according to research.

6. Green leafy vegetables

Kale, spinach, mustard greens, arugula, romaine lettuce and other green leafy vegetables increase the body’s antioxidant status. They contain a variety of skin-healthy nutrients, including B vitamins, minerals, and phytochemicals such as flavonoids and carotenoids.

7. Legumes (beans, peas and lentils)

Legumes are rich in nutrients and have antioxidant properties, among other things. One glass of black or red beans has more antioxidants than one glass of blueberries. Legumes also contain protein, zinc and other key nutrients for skin health. They also contain ceramides, fats that play an important role in skin hydration. Ceramides are often used in topical formulations. In addition, according to scientific evidence, oral intake of ceramides retains moisture in the skin, making it healthier.

8. Nuts and seeds

Nuts and seeds contain many key nutrients for skin health, including zinc and other minerals, protein, vitamin E and healthy fats. They can also increase the levels of antioxidant compounds in the body, such as glutathione. It is best to eat different kinds of nuts and seeds as they have different nutritional properties. For example, pistachios are high in vitamin B6, which is essential for proper absorption of essential fatty acids and protein. Cashews are high in copper, which helps maintain healthy skin, hair, and nails. Brazil nuts are a good source of selenium, which helps fight cell damage and maintain skin elasticity. Almonds contain vitamin E, which strengthens and protects cell membranes, reducing the appearance and width of wrinkles. Nuts and seeds provide a wide range of health benefits, including skin health.

9. Olives and olive oil

Perhaps the best nutritional advice for healthy skin is the Mediterranean diet. It reflects the nutrition typical of the countries of the Mediterranean region. The Mediterranean diet is considered healthy and has the following characteristics:

• The diet is rich in plant foods, including fruits, vegetables, bread, pasta, potatoes, beans, nuts, and seeds.
• Fish is eaten regularly.
• Red meat is consumed in small, infrequent quantities.
• Olive oil is the main source of fat.
• Wine is consumed in small or moderate amounts, usually with meals.

Olives and olive oil are especially important components of the Mediterranean diet for skin health. Population studies have shown that higher consumption of olives and olive oil is associated with fewer wrinkles. In addition to monounsaturated fats, olives and olive oil contain flavonoid compounds that are effective in preventing free radical damage to the skin, which can lead to wrinkles, and protect the skin from other signs of damage.

10. Sardines

Sardines are rich in omega-3 fatty acids such as EPA and DHA, as well as quality protein, iron, zinc, vitamin D, selenium and other nutrients for skin health. In addition, sardines are low in mercury. Evans M, Lewis ED, Zakaria N, Pelipyagina T, Guthrie N. A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. J Cosmetic Dermatol. 2021 Mar;20(3):825-834.

Heinrich U, Neukam K, Tronnier H, et al. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr. 2006; 136: 1565-1569

Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytother Res. 2019 Dec;33(12):3212-3217.

TOP 20 Best English Learning Apps for iOS and Android – Enguide Magazine

Enguide’s Best English Learning Apps: The information you’ve been looking for.

“I need to learn English!”

and “No time to learn English!”

Are these the phrases that you never get tired of repeating to yourself every day? In fact, finding time to learn a foreign language is not so difficult, and your smartphone will help you with this. Agree, not the whole day you have scheduled every minute. And even if you are scheduled, you still devote some time to reading the morning news, coffee, or, in the end, the way to work. This may be enough to make learning English a part of your life. We offer you a selection of quality language learning programs that you can install for iOS or Android. See also our TOP 10 Online English Courses.

Apps for all levels of English

EnglishDom

An app for English learners. ED Words will help you improve your vocabulary with flashcards. Improve your English by completing 4 types of vocabulary training and enrich your speech by at least 10 words daily, 300 words per month and 3,000 words per year. If you don’t know where to start learning, then in ED Words you can find more than 350 ready-made thematic sets or create your own collections.

The app uses a smart spaced repetition algorithm based on the Ebbinghaus Curve to memorize new English words. Also, you can always track the progress of the learned words and completed training. The ED Words app syncs with EnglishDom products: browser extensions from which you can add unfamiliar words to study, and the ED Class learning platform.

Program Benefits

• using flash cards
• 4 types of training for memorizing new words
• Over 28,000 English words to learn in 350 topic sets
• training based on the scientific method of spaced repetitions
• progress control
• Synchronization with EnglishDom products

You can install the EdWords application:

• free for iOS (there are additional paid features)
• Free for Android (additional paid options available)
• official website

We also advise you to pay attention to English courses for beginners.

EDcourse

Do you want to fully learn English without a teacher? Then EDcourse is perfect for you. This is the second application from one of the best online schools EnglishDom. In fact, they managed to create full-fledged English courses in your smartphone. You just download the application, start the course, study regularly, and after a month you will notice a tangible result.

The application has 17 courses and 250 lessons of any complexity (A1-B2). Each lesson consists of vocabulary, grammar, practice and 5 more types of interactive exercises. Thanks to this, training is more interesting, better and faster.

Features

• 17 courses and 250 lessons.
• 8 kinds of exercises.
• full-fledged study of the English language.
• courses of any complexity (A1-B2).
• is suitable for adults, teenagers and children.
• has specialized English for business, IT and exam preparation courses.

EDcourse app you can install:

• free for iOS
• free for Android
• official site

Mnemonic Words

The main direction of the application is memorizing English words using the spaced repetition technique.

Thanks to a large number of functions and various settings, you can create a vocabulary trainer adapted to your individual requirements. The program is designed for users with any level of English: from beginner to advanced.

Benefits of the program:

• 15 different memory exercises with individual settings (translations, associations, writing, listening, grammar)
• over 20,000 English words in 250+ thematic collections
• detailed statistics of learning progress
• the ability to create your own lists in more ways
  

Mnemonic Words application you can install:

• Free for IOS (there are additional paid features)
• Free for Android (additional paid options available)
• Official website

LinguaLeo

If you have already made at least some attempts to learn English, you must have heard about this program. What are the main advantages? The program is suitable for both children and adults, no matter what level of English they are stuck at. In addition, there are several other benefits that will significantly affect the entire learning process:

• more than fifty sets of words on topics with pictures and voice acting
• interesting simulators (translation, cards with words, listening)
• phrase constructor
• English texts
• dictionary (and most importantly: it is available offline)
• the ability to create a personal dictionary (words are added with voice acting and transcription)

You can install the program:

• free for iOS (there are additional paid features)
• free for Android (additional paid options available)

Duolingo

Apple has named Duolingo the 2013 App of the Year. And this fact does not detract from the benefits of the application, which you can get in 2015. Each lesson is a race for points, competition with friends, checking the correct answers, practicing speaking, listening, translating, reading texts. The program will immediately indicate your mistakes and suggest options for improving the results.

You can install the program:

• for free for iOS
• Free for Android

Words

The program, according to the Apple editors, is the best in the Education category. This app is your guarantee of an endlessly fun word game. You will memorize new words, practice spelling and listening comprehension. The program is suitable for users of any level of English proficiency: from beginner to advanced. The main advantages of the application: available offline, in addition, Words adapts to each specific user and trains those words that you might have difficulty with. The database of the program contains more than 8 thousand words, 330 lessons.

You can install the program:

• free for iOS (+ full paid version)
• free for Android (+ full paid version)

Easy Ten

The name of the program is eloquent: thanks to the application, you will really replenish your vocabulary by at least 10 words daily. Just imagine: this is 70 new words a week, and 140 in two weeks. Having correctly chosen the most frequent words in our speech, with a set of words in 150 lexical units, you will already be able to communicate in English. And having studied a sufficient number of words, you can not only speak well, but also write letters in English (the main thing is to first figure out how to write an address in English correctly – many people have difficulties with this). You don’t need to devote a lot of time to the application – up to 20 minutes a day.

Benefits of the program:

• interesting materials, the dictionary contains 22000 English words
• all words are voiced
• you can track your progress using a special calendar
• thematic word lists
• pronunciation trainers
• reward system to increase motivation

You can install the program:

• free for iOS (+ paid content)
• free for Android (+ paid content)

Learn English

The program with the most loyal approach to your mistakes. Thanks to the application, you can find out not only where exactly you made a mistake, but also why and how to use this or that word (letter, sentence) correctly. The main focus of the program is on learning grammar, there are many text materials and audio files, as well as tests to test knowledge.

You can install the program:

• free for iOS (+ paid content)
• free for Android (+ paid content)

LingQ

An application that will help you read, translate and listen to texts in English. The unfamiliar words you have chosen in the texts will be highlighted in a certain color (depending on the difficulty level of memorizing the word). Thus, you do not just memorize new words, but learn to memorize them in context.

You can install the program:

• free for iOS (+ paid content)
• free for Android (+ paid content)

Rosetta Stone

Thanks to this application, you will learn English through associations, memorize new words on an intuitive level. The pronunciation assessment program will help you determine how well you pronounce English words. The only drawback: the free version of the program is limited to a few lessons.

You can install the program:

• free for iOS (+ paid content)
• free for Android (+ paid content)

Polyglot 16

An application that is a series of 16 lessons. You will find lesson notes with illustrative examples, as well as several simulators:

• Free training
• Oral mode
• Memorization of words and phrases
• Compiling proposals

You can install the program:

• free for iOS (official full version)
• free for Android (official paid version)

Babbel

An interesting application for improving grammar and conversational skills. The application is available offline, in addition, Babbel will allow you to learn the rarest languages ​​that are not available on other resources, such as Norwegian or Swedish. The disadvantage of the program so far is that Babbel does not support Ukrainian and Russian languages.

You can install the program:

• free for iOS (full paid version available)
• free for Android (full paid version available)

Lexicon By Like Thought, LLC

Program for learning new words. Enter the word you want to remember or add the necessary words from the dictionary. You will memorize words using flash cards, quizzes, games, recording and replaying words, etc.

Application features:

• use of flash cards
• multiple choice or short answer quiz
• recording and playback of words in audio format
• sorting words into groups
• support for 100 languages ​​

Lexicon will help you improve your vocabulary in a short time.

English Grammar in Use Activities By Cambridge University Press

An application that will help you improve your grammar. You will get free access to a huge amount of high-quality and well-structured information. Difficulties in using articles, verbs, nouns will no longer be difficult for you. Even English tenses are easy to learn with the English Grammar in Use Activities app.

English Grammar in Use Activities By Cambridge University Press is designed to help you improve your grammar quickly.

Conversation English By The English App

English practice app. You will be able to learn more than 200 idioms, improve your speaking and communication skills. Each lesson includes: listening to the text, reading dialogues, learning new words and expressions.

The Conversation English app is chargeable.

EnglishPod – Learn English

An app for everyone who is learning English. You will be able to practice speaking skills, learn to perceive English information by ear, memorize new words, expand your vocabulary.

You can download the EnglishPod – Learn English app for free.

busuu

An application that will help you learn one of 11 languages, including English. You learn basic vocabulary through exercises and vocabulary, as well as listening to dialogues and taking interactive tests. In addition, busuu is a community for communication and exchange of experience in the field of language learning.

You can install the program:

• free for iOS (+ paid content)
• Free for Android (+ Paid Content)

Beginner Apps

iCan ABC By Monkeybin Studios

App for kids or anyone just starting to learn English. Thanks to the program, you can learn the English alphabet, as well as sounds and their pronunciation.

The iCan ABC app can be installed free of charge, but only for a limited period of time. After learning the alphabet and sounds of English, your child will be able to improve their language skills through games, watching cartoons and 13 best songs for language learning: there are a huge number of ways to learn English with pleasure.

Applications for Intermediate+ levels

Learning English With The New York Times

An application that helps you learn English from the leading English-language newspapers, including The New York Times. Includes 12 lesson plans, vocabulary flashcards for each lesson, reading articles and listening materials. The application will be of interest to those who speak English at a level above average.

Learn English with New York Times is worth installing if you want to improve your academic English.

English At Work

The application is designed for those who speak English at a level not lower than Intermediate. This is a business English course, thanks to which you can not only find a common language with colleagues in the office, but also communicate effectively with business partners, hold business meetings, presentations, and negotiations.

The program includes:

• 150 useful words, phrases
• business writing skill
• 14 lessons
• remembering idiomatic expressions

You can install English At Work for free.

Dictionary Apps

15500 Useful English Phrases

Useful English Phrases

Useful English Phrases

Enrich your speech with a wide variety of phrases and expressions. These are not only commonly used colloquial phrases, but vivid comparisons, excellent literary aphorisms, sentences that you can use in a business environment and everyday communication. The program includes:

• Useful phrases
• Colloquial phrases
• Phrases for public speaking
• Business phrases
• Impressive phrases
• Literary expressions
• Unusual comparisons

And this is not a complete list. You can install 15500 Useful English Phrases for free.

WordBook – English Dictionary & Thesaurus

A treasure trove of dictionary that you can download to your smartphone. WordBook has some features that make it stand out from other dictionaries:

• 15 thousand words, 220 thousand definitions, 70 thousand examples and synonyms
• etymology 23 thousand words
• audio pronunciation of each word
• word of the day – learn a new word every day and learn a lot of interesting information about it
• spell checker
• Annagram word search capability

Wordbook is available offline, except for web dictionary browsing or online pronunciation games.