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.

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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 Picks

8 Foods for Your Penis’s Blood Flow, T-Levels, and Sperm Count

Eating a diet rich in fruits, vegetables, and whole grains has benefits for your sexual health and may reduce your erectile dysfunction risk. Healthy choices with proven benefits include spinach and carrots.

Erectile dysfunction in younger men is rising, and about 1 in 8 men will develop prostate cancer in their lifetime — so your sexual health and prostate health may be top of mind.

One unexpected way you can improve your sexual health is — surprisingly — through diet.

The foods you eat provide the building blocks you need to power your body, including the penis and other sexual organs.

However, instead of eating as if your penis needs special attention, you can fill your day with nutritious whole foods that help your blood deliver the nutrients your penis, prostate, and other sexual organs need to function optimally.

Whether your concern is low testosterone levels, erectile dysfunction, or prostate health, these foods may help boost your sexual health and function.

Spinach worked for Popeye, and it may help you, too.

Spinach is rich in folate, a known blood flow booster. Folic acid plays a critical role in male sexual function. Low blood folic acid levels have been linked to erectile dysfunction (1).

Cooked spinach contains 77% of the Daily Value (DV) for folate per cup (185 grams), making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps stimulate blood flow and may boost testosterone levels (2, 3).

Your morning cup of java may help below the belt, as well.

One study in over 3,000 men noted that those who self-reported the highest daily caffeine intake (85–300 mg per day, equivalent to 1–3 cups or 240–720 ml of coffee) were less likely to report erectile dysfunction than those with the lowest caffeine intake (4).

It’s important to note, however, that these findings were based on self-reporting from the participants, so they may not be completely reliable.

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Apples have some great all-around health benefits, but one of their lesser known advantages pertains to prostate health.

Apple peels, in particular, contain the active compound ursolic acid. One test-tube study has noted that ursolic acid may “starve” prostate cancer cells and prevent them from growing (5).

Note, however, that much more research is needed to fully understand how this effect would translate to apple peels being eaten — rather than ursolic acid being directly applied to cancer cells.

Regardless, some other studies also suggest that men who consume more fruits and vegetables have better odds of beating prostate cancer (6).

If you have prostate cancer, you should follow your trusted health professional’s treatment plan.

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Oddly enough, because of their shape and the fact that they grow in pairs on avocado trees, the Aztecs named avocados after a word meaning “testicles” when they discovered them in 500 B.C.E.

Avocados are rich in vitamin E, which may improve sperm quality in men with infertility. One medium (150 gram) avocado provides 21% of the DV for vitamin E (7, 8).

A medium (150 gram) avocado also provides 9% of the DV for zinc, an essential mineral with roles in sperm quality, testosterone production, and fertility (9, 10).

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Can you handle the heat? One small study found that men who preferred spicier food had higher testosterone levels in their saliva than those that preferred milder flavors (11).

While this doesn’t mean spicy food increases testosterone levels, the chemical capsaicin found in hot peppers may have some bedroom advantages.

Dietary capsaicin intake may stimulate your brain’s pleasure centers, which could potentially improve your mood and provide an aphrodisiac effect. However, most of the research regarding capsaicin and mood has been done in animal studies — so it should be taken with a grain of salt (12).

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Looking to improve your sperm count? Science says to eat more carrots. They’ve long been recommended for male infertility in traditional medicine, as well (13).

This veggie may improve both sperm count and motility (the movement and swimming of sperm) due to its carotenoid content. Carotenoids are the orange-pigmented antioxidants in carrots that provide many of their health benefits (14).

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Oatmeal may not be the first food that comes to mind when you think of sexual health, but it could have some beneficial effects on erectile function.

Oats are considered an aphrodisiac, and they may be beneficial for improving blood flow to the penis. They contain the amino acid L-arginine, which may help treat erectile dysfunction and boost testosterone levels (15, 16).

L-arginine is thought to help blood vessels in the penis relax so that blood flow to the area can increase. However, recent studies suggest that the blood vessel relaxing effects of L-arginine may not be as powerful as they were once thought to be (17).

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Nutrient- and antioxidant-rich tomatoes offer several potential benefits related to male sexual health, fertility, and prostate health.

They contain lycopene, a red-pigmented antioxidant that has been linked to healthier sperm production. In addition, they’re rich in vitamin C, which may be linked to increased sperm concentrations in healthy men (14).

Because of their lycopene content, tomato consumption may also be associated with a decreased risk of prostate cancer (15).

Finally, one small study in 44 men with infertility also noted that drinking tomato juice for 12 weeks was associated with healthier semen and increased sperm motility (16).

These eight foods all have some research pointing to their positive effects on male fertility, sexual health, or prostate health, but most of the research is limited.

What’s important to note, though, is that all of these are whole, minimally processed foods.

Dietary patterns that are rich in fruits, vegetables, whole grains, and other minimally processed foods — along with adequate protein and healthy fats — have been shown to help reduce erectile dysfunction risk, improve prostate health, and optimize fertility (7, 17, 18).

Looking for more ways to promote prostate or sexual health? Check out our best tips to prevent prostate cancer and advice on improving your sex life.

After all, your health is more than one body part.

Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.

Five and Five: Necessary and Unnecessary Foods for Men

A nutritionist talks about the five foods that a man should have in his diet – fish, nuts, beef, pomegranates and tomatoes. And the least welcome guests on the dinner table are soybeans, beer, chips, sausage… and mint! Why? Read on for details!

Russian quality and
Aif.ru continues a series of joint materials. On the eve of February 23, the topic of interest is what to feed the defenders of the Fatherland in order to add strength, health, and endurance to them? What foods should be limited?

Our expert talks about it

Mariyat Mukhina

doctor of medical sciences, nutritionist, reflexologist

The five most necessary products for a man

1. Oily fish

Men should eat fatty fish such as salmon, sockeye, mackerel, anchovy, herring and sardines. The meat of these fish contains calcium, selenium, B vitamins, magnesium. In addition, fish is rich in omega-3 fatty acids and protein.
Fish should appear on the menu at least twice a week, 150–200 grams each. In this scenario, a man is waiting for an increase in immunity and mood, activation of mental activity, a decrease in the risk of developing Parkinson’s and Alzheimer’s diseases and depression.
It is also useful to eat caviar and milk of the above-mentioned fish. These by-products have a positive effect on the fertile functions of men, increase the number and motility of spermatozoa.

2. Nuts

Nuts as a stimulant of potency and nervous activity are recommended for men by andrologists. A man should eat 25–35 grams of nuts daily, mixed with honey. Best to use hazelnuts and pecans, macadamia, walnuts and pine nuts .
Nuts contain youth vitamin E, which slows down apoptosis (slow cell death), is an excellent antioxidant

, an angioprotector, improves the rheology of blood clots.

3. Lean Beef

Beef contains protein, which is a substrate for building muscle. It is rich in iron, which is involved in the synthesis of hemoglobin, which is necessary to supply the muscles with oxygen. In the men’s menu, lean beef should be at least three times a week.
Remember that healthy beef is boiled, steamed, in pies or dumplings. In general, in those dishes where it is without a fried crust. If the meat is fried, carcinogens lie in wait in the crust

.

4. Pomegranate

Contains vitamin B1 (thiamine), a lot of manganese, selenium, tryptophan, protein, magnesium. It has a beneficial effect on potency – it is not for nothing that pomegranate is called herbal Viagra. In addition, it is very useful for the functioning of the prostate gland. Acts as a prophylactic against adenoma and prostate cancer.

What happens if a man eats half a pomegranate three times a week? Immunity is strengthened because white blood cells are activated, which absorb toxins, destroy viruses and bacteria, and heal damaged tissues. Lowers blood sugar, lowers cholesterol

.

5. Tomatoes

Tomatoes in any form – fresh, baked, stewed, boiled – and their processed products are recommended by oncologists and andrologists due to the content of the antioxidant – lycopene , which has anti-carcinogenic properties – reduces the risk of developing prostate cancer, pancreas, and also helps to treat male infertility.

The five most dangerous foods for men

1. Beer

In general, alcoholic beverages are very harmful. But andrologists and nutritionists do not advise men to drink beer: it is a “female” drink.
Hops, which is part of beer, contain phytoestrogens – substances that interact with the receptors of female sex hormones and are the cause of the development of the classic “beer” belly, female-type fat deposition, and increased cholesterol. In addition, beer generally disrupts fat metabolism, causes fatty degeneration of the liver and bile stasis.

The dose of beer for beer gourmets can be no more than once a week and certainly not every day, as some men are used to doing.

2. Potato chips

The most terrible carcinogenic product that provokes the development of benign tumors in the intestines and can increase the risk of cancer. In America, chips in the form of sticks are jokingly called “cancer sticks”.
In addition, in men after 45 years of age, the risk of developing colon cancer and the formation of polyps increases. Therefore, for those who have reached this age, chips should be banned.

Unfortunately chips are cheap and many people eat chips in large quantities. Meanwhile, chips are very high in calories, and, worst of all, they contain large amounts of fat. Fats and salt. The use of such products leads to cardiovascular problems.

3. Soy

Andrologists do not recommend that men eat soy, as well as products from it – sauces, soy milk, tofu. After all, soy contains vegetable estrogens, which worsen the male hormonal background and contribute to the occurrence of erectile dysfunction.

In addition, with regular, daily use of soy, gynecomastia can occur – the growth of the mammary glands in men, as well as a decrease in the number and mobility of spermatozoa. Moreover, if you use soy products infrequently, only once a week, then there will be no harm.

Please note that soy is a part of many sausages, which means that you should not eat such sausage or sausages every day.

4. Bacon

Bacon is salted and smoked pork. However, there is a lot of fat in bacon. And, as a rule, this delicacy also gets fried on the table, because many people cook scrambled eggs and bacon for breakfast. All these components make the product of little use.

• Smoked meats increase the risk of cancer.
• Pork fat is a depot of pig estrogens, and they directly worsen the hormonal background in men. In addition, fat is calories – in the diet of an adult male, there should be no more than 50 g of fat per day. Pork fat is difficult to digest, for its processing the body spends glucose, which is necessary for the full functioning of the brain. If pork fat is combined with alcohol, then it immediately hits the liver.
• Salt retains water in the body, causes swelling and disruption of the water-salt balance. Bacon is contraindicated (from the word “absolutely”) for kidney disease.

If everything is in order with your health, still limit yourself. You should not eat this delicacy more than once a week and more than 100 grams.

5. Mint

This spicy plant, like hops and soy, is rich in hormone-like substances – phytoestrogens. Therefore, mint is traditionally called female grass. If a man regularly consumes mint, drinks tea with it, etc., this can significantly reduce the amount of testosterone and, most dangerously, reduce libido – sexual desire.

In conclusion, I remind you that food should be varied and healthy, nutrition should be balanced. Remember: the main enemy of a man is severe stress, emotional overwork and prolonged depression. This is something to be avoided!

what vegetables and fruits contribute to the growth of male potency

Why it is important for men to monitor potency

A stable erection, prolonged sexual intercourse – all this indicates a good potency. The whole body is involved in these processes: the hormonal system, blood circulation, and even the state of the psyche. Therefore, difficulties with sexual life may indicate more serious problems in the body.

Erection problems can be organic: in vascular diseases, blood supply is disturbed. This is the main cause of unstable erections in men over fifty, and in this case, the disease, not the symptom, should be treated. The older the man, the more often he should visit a urologist, and not self-medicate.

However, even at a young age there may be difficulties with potency. Young men are active, work hard and are nervous, do not get enough sleep, which leads to psychogenic erectile dysfunction. Not understanding the reason, men often resort to strong stimulants that give a one-time effect. They are addictive and gradually harm the heart if taken uncontrollably.

What foods increase potency in men

A full and varied diet affects well-being in general, and affects potency. Men’s health is very sensitive, and reacts to the lack of nutrients and vitamins.

Some products contain a particularly large amount of substances necessary for the synthesis of sex hormones. Vitamins A, B1, C, E, potassium and zinc affect the health of the heart and blood vessels, and it is a good blood flow that ensures a stable erection.

• Spices : nutmeg, cinnamon and ginger, hot pepper, cloves, fenugreek, medicinal herbs increase sensuality and increase blood circulation. They also boost the immune system and help keep you awake.
• Nuts and seeds : walnuts, almonds, pistachios, pine nuts are rich in proteins, fats and vitamins. Pumpkin seeds contain a lot of zinc.
• Seafood: all seafood contains substances necessary for men’s health, as well as easily digestible protein. Oysters and red fish are especially useful.
• Fruit: avocados, bananas, strawberries and currants, figs, watermelon, grapes or raisins. Fruits are rich in vitamins, so they are useful as a prevention of beriberi. It can be manifested by frequent fatigue, which does not have the best effect on libido. It is necessary to observe moderation, since fruits contain a lot of sugar, which harms potency and worsens the condition of blood vessels.
• Cocoa, chocolate and red wine.
• Oysters of all seafood are the most rich in zinc and selenium, which improve erection. These vitamins are partially destroyed during cooking, so raw oysters are useful – useful substances are preserved in them.

• Chocolate. The second product, which is usually considered harmful, in fact, is only beneficial for potency. It is important to eat dark chocolate with a lot of cocoa – it is it that affects the production of testosterone and improves mood.
• Fenugreek – its seeds contain many substances that increase libido, and it also lowers blood sugar, which reduces the risk of diabetes – one of the causes of erection problems.
• Ginger root as a condiment or as a tea drink. Ginger causes blood flow to the genitals.
• Pumpkin seeds are in the first place in terms of usefulness for men’s health. They contain a large amount of zinc and other substances necessary for the male reproductive system. Based on pumpkin seeds, they even produce medicinal preparations.
• Walnuts experts recommend as a healthy snack. They will be a good source of vegetable protein and will also increase testosterone levels.
• Red wine is one of the few types of alcohol that does not harm potency, but improves it. Wine contains the antioxidant resveratrol, which strengthens blood vessels, which is good for blood circulation. But you need to use it no more than one glass and occasionally, because in large quantities any alcohol is harmful.

Doctors’ recommendations for men

To avoid problems with potency, it is advisable to lead a healthy lifestyle and treat any infections in time. If serious problems arise, with pain or a burning sensation, you should immediately contact a urologist, and not self-medicate.

According to the WHO, more than 150 million men suffer from erection problems. This is facilitated by the accelerated rhythm of life, frequent stress, processing and lack of sleep, against this background – problems with blood vessels and the heart. The main key to a healthy sex life is to improve nutrition, experience less stress and get enough rest.

Give up bad habits

Active smoking and alcohol impair both potency and sperm quality. It has been proven that the negative impact of nicotine and ethanol on the male reproductive system can even lead to infertility. Smoking has a particularly strong effect on the state of blood vessels, increasing the likelihood of atherosclerosis and worsening the blood supply to the genital organs.

Be less nervous

Sometimes failures happen precisely because of fear and expectation of failure. There is no need to worry too much if erection problems sometimes occur. It is better to reduce stress at work by doing things in your free time that relax and calm you down.

Go in for sports

Stagnation of blood in the genitals from a sedentary lifestyle adversely affects men’s health. Therefore, it is necessary to moderately engage in your favorite sports. Additionally, you can do special Kegel exercises to improve blood circulation in the pelvic area. Professional athletes usually overwork on the contrary, and potency suffers from the fact that the body does not have time to recover.

Sports are important for the whole organism. Photo: Pixabay

Eat healthy

Healthy food is the key to good health. It is necessary to receive in full both meat and vegetable food, do not forget about fresh herbs and seafood, which are usually few in the diet of Russians. It is better to cook in such a way as to preserve as many vitamins as possible – stew, boil, steam dishes, eat raw vegetables.

Watch your weight

Excess body fat reduces the production of testosterone and stimulates the production of estrogens, opposite hormones. It has been proven that overweight people are much more likely to suffer from problems with potency.

Have a healthy sex life

In the absence of a sexual life, congestion occurs that causes erection problems. Regular sexual activity with a regular partner reduces the risk of prostatitis and erectile dysfunction. However, spontaneous connections and excessive activity can do harm.

Strengthen the immune system

It is necessary to strengthen the immune system with the help of light hardening, walks in the fresh air. A weakened body is prone to disease, so you can not overcool

See your doctor on time

Checking with a urologist once a year will help rule out possible problems before they even show up. With age, the frequency of sexual problems increases, and you will also have to consult a doctor more often.

Myths about male potency

There are still a lot of myths about potency in the modern world. Let’s figure out what is true and what is fiction.

Young people do not have problems with potency

Unfortunately, this is not the case. And young guys can have problems for various reasons, although this happens much more often with age.

Masturbation reduces potency

This is not entirely true. But there is a certain connection – if you completely replace all sexual contacts with masturbation, a psychological dependence on this process may arise. And during a real sexual intercourse, an erection will be worse than during masturbation, although physiologically it does not affect potency in any way.

Active sports reduce potency

If this is a professional athlete who trains almost daily and takes sports supplements, then such overloads can deplete the body and reduce potency. But regular workouts several times a week will not only not hurt, but will also increase potency due to the active production of testosterone.