Which foods can help improve erectile function. How does diet impact sexual performance. What nutrients are essential for maintaining strong erections. Why are certain foods beneficial for men’s sexual health. How can you incorporate erection-boosting foods into your diet.

The Science Behind Erections: How Food Impacts Sexual Function

Erectile function involves a complex interplay of psychological and physiological processes. When sexual arousal occurs, the brain sends signals to the nerves in the penis, triggering a cascade of events:

1. Relaxation of muscles in the corpora cavernosa (erectile tissue)
2. Increased blood flow into the penis
3. Expansion and firming of the penile tissue
4. Trapping of blood within the penis to maintain the erection

A key player in this process is nitric oxide, which regulates blood flow and smooth muscle tone. Many foods that support erectile function do so by:

• Enhancing overall blood circulation
• Containing nitric oxide or its precursors
• Providing arginine, which the body converts to nitric oxide

Understanding these mechanisms allows us to identify foods that can naturally support erectile health and complement medical treatments for erectile dysfunction (ED).

Watermelon: The Juicy Secret to Better Erections

Can a summer fruit really improve your sexual performance? Watermelon has gained attention as a natural aid for erectile function, and for good reason. This refreshing fruit contains a compound called citrulline, which acts as a precursor to nitric oxide in the body.

Citrulline works by dilating and relaxing blood vessels, facilitating increased blood flow throughout the body, including to the penis. This effect mirrors the action of certain ED medications, albeit in a milder, natural form.

To maximize the potential benefits of watermelon for erectile health:

• Opt for fresh, ripe watermelon
• Include it regularly in your diet, especially during warmer months
• Consider consuming the white rind, which contains higher concentrations of citrulline

While watermelon alone is unlikely to cure ED, incorporating it into a balanced diet may contribute to overall vascular health and potentially support erectile function.

Leafy Greens: Spinach and Beyond for Vascular Health

Dark, leafy greens like spinach, kale, and arugula are powerhouses of nutrients that support cardiovascular and sexual health. These vegetables are rich in nitrates, which the body converts to nitric oxide, promoting vasodilation and improved blood flow.

A study found that consuming spinach in a low-sodium soup significantly increased participants’ nitrate levels while adding minimal calories. This suggests that incorporating leafy greens into your diet could be an effective and low-calorie way to support erectile function.

To harness the erectile health benefits of leafy greens:

• Aim for at least one serving of dark, leafy greens daily
• Experiment with various greens to find your favorites
• Consider blending greens into smoothies for easy consumption
• Opt for raw or lightly cooked greens to preserve nutrient content

By making leafy greens a regular part of your diet, you’re not only supporting your erectile health but also boosting overall cardiovascular function.

Coffee: A Morning Boost for Nighttime Performance

Your daily cup of coffee might do more than just wake you up—it could also give your sex life a boost. Research has shown that men who consume between 170 and 375 milligrams of caffeine per day (roughly 2-3 cups of coffee) have lower rates of erectile dysfunction compared to non-coffee drinkers.

Caffeine’s effect on erectile function is attributed to its ability to relax the smooth muscles in the penis, facilitating blood flow and potentially improving erections. However, it’s important to note that these benefits are associated with moderate coffee consumption.

To potentially harness coffee’s erectile health benefits:

• Stick to 2-3 cups of coffee per day
• Avoid adding excessive sugar or high-fat creamers
• Be mindful of your overall caffeine intake from all sources
• Consider timing your coffee consumption to avoid sleep disruption

While coffee can be a part of an erectile health-supporting diet, it’s crucial to maintain a balanced approach and not rely solely on caffeine for sexual function improvement.

Dark Chocolate: A Sweet Treat for Erectile Health

Indulging in dark chocolate might not only satisfy your sweet tooth but also support your sexual health. Dark chocolate is rich in flavanols, compounds that promote blood flow throughout the body, including to the penis.

The flavanols in dark chocolate help to relax blood vessels and improve their function, potentially enhancing erectile capacity. However, it’s important to choose the right type of chocolate and consume it in moderation.

To maximize the potential erectile health benefits of dark chocolate:

• Choose dark chocolate with at least 70% cocoa content
• Limit portion sizes to about one ounce per day
• Be mindful of the calorie and fat content
• Look for minimally processed dark chocolate to preserve flavanol content

While dark chocolate can be a delicious addition to an erectile health-supporting diet, it should be consumed as part of a balanced eating plan and not relied upon as a primary treatment for ED.

Salmon: Omega-3s and Vitamin D for Erectile Function

Salmon is often touted as a superfood, and its benefits extend to sexual health. This fatty fish is an excellent source of omega-3 fatty acids and vitamin D, both of which play crucial roles in maintaining erectile function.

Vitamin D, in particular, has been shown to help prevent endothelial dysfunction, a condition where blood vessels struggle to circulate blood effectively. This is especially relevant for men living in areas with limited sunlight exposure, as the body primarily produces vitamin D through sun exposure.

To incorporate salmon into an erectile health-supporting diet:

• Aim for two servings of fatty fish like salmon per week
• Consider wild-caught salmon for potentially higher nutrient content
• Experiment with different cooking methods to keep meals interesting
• Pair salmon with leafy greens for a double boost to erectile health

By making salmon a regular part of your diet, you’re not only supporting your erectile function but also promoting overall cardiovascular health.

Nuts: Arginine-Rich Snacks for Erectile Health

Various nuts, including pistachios, almonds, and walnuts, are excellent sources of arginine, an amino acid that plays a crucial role in nitric oxide production. As we’ve discussed, nitric oxide is essential for regulating blood flow to the penis and maintaining erections.

Pistachios, in particular, have been studied for their potential to improve erectile function. Their high arginine content, combined with other beneficial nutrients, makes them a standout choice for supporting sexual health.

To incorporate nuts into your erectile health-supporting diet:

• Aim for a small handful (about 1 ounce) of mixed nuts daily
• Choose raw or dry-roasted nuts without added salt or sugar
• Use nuts as a topping for salads or yogurt for added nutrition
• Consider nut butters as a spread or addition to smoothies

While nuts are nutrient-dense, they’re also calorie-dense, so moderation is key. Incorporating a variety of nuts into your diet can provide a range of nutrients beneficial for erectile and overall health.

Implementing an Erection-Boosting Diet: Practical Tips and Considerations

Now that we’ve explored several foods that can potentially support erectile function, it’s important to consider how to effectively incorporate them into your daily diet. A holistic approach to erectile health involves more than just adding a few select foods—it requires a balanced, nutritious eating plan combined with overall healthy lifestyle habits.

Creating a Balanced Meal Plan

To maximize the potential benefits of erection-boosting foods, consider the following tips:

• Aim for variety: Include a mix of the foods discussed, along with other nutrient-rich options
• Focus on whole foods: Minimize processed foods and emphasize fresh, whole ingredients
• Balance macronutrients: Ensure your diet includes appropriate amounts of protein, healthy fats, and complex carbohydrates
• Stay hydrated: Adequate hydration is crucial for overall health, including erectile function

Lifestyle Factors to Consider

Diet is just one piece of the puzzle when it comes to erectile health. Other important factors include:

• Regular exercise: Physical activity improves cardiovascular health and can boost testosterone levels
• Stress management: Chronic stress can negatively impact sexual function
• Adequate sleep: Poor sleep quality has been linked to erectile dysfunction
• Limiting alcohol and avoiding tobacco: Both can contribute to erectile issues

When to Seek Medical Advice

While dietary changes can support erectile health, they’re not a substitute for medical treatment in cases of diagnosed erectile dysfunction. If you’re experiencing persistent erectile issues, it’s important to consult with a healthcare provider. They can help determine the underlying cause and recommend appropriate treatments, which may include lifestyle changes, medications, or other interventions.

Remember, erectile dysfunction can sometimes be an early indicator of more serious health conditions, such as cardiovascular disease. Therefore, addressing these issues promptly with a medical professional is crucial for both sexual and overall health.

The Future of Erectile Health: Research and Emerging Trends

As our understanding of erectile function and its relationship to diet continues to evolve, researchers are exploring new avenues for supporting sexual health through nutrition. Some emerging areas of interest include:

Gut Microbiome and Erectile Function

Recent studies have begun to explore the potential link between gut health and erectile function. The gut microbiome plays a crucial role in overall health, and some researchers hypothesize that it may also influence sexual health. Probiotic-rich foods and those that support a healthy gut microbiome may become increasingly important in erectile health diets.

Personalized Nutrition for Erectile Health

As the field of nutrigenomics advances, we may see more personalized dietary recommendations for erectile health based on individual genetic profiles. This could lead to more targeted and effective dietary interventions for supporting erectile function.

Phytochemicals and Erectile Function

Ongoing research is investigating the potential benefits of various plant compounds, or phytochemicals, on erectile health. Foods rich in specific phytochemicals may be identified as particularly beneficial for supporting erectile function.

While these areas of research are promising, it’s important to approach new findings with cautious optimism. As always, consult with healthcare professionals before making significant changes to your diet or lifestyle, especially if you’re managing existing health conditions.

In conclusion, while there’s no magic food that can instantly cure erectile dysfunction, a diet rich in nutrients that support cardiovascular health and promote healthy blood flow can potentially contribute to better erectile function. By incorporating a variety of the foods discussed in this article, along with maintaining overall healthy lifestyle habits, you may be able to support your sexual health naturally. Remember, erectile health is closely tied to overall health, so a holistic approach that addresses diet, exercise, stress management, and regular medical check-ups is key to maintaining optimal sexual function throughout life.

9 Foods That Can Help You Stay Erect and Sustain Stronger Erections

July
21
2021

Table of Contents

Is it possible that foods can help you stay erect when having erectile dysfunction?

According to recent statistics, approximately one-third of all men experience erectile dysfunction (ED), making it the most common sexual dysfunction in men. While there are several medications on the market intended to improve erections, there are also several foods that may help men attain and sustain stronger erections.

Food can help improve erections because the processes involved in the swelling of the penis are both psychological and physical. Specifically, when a man gets an erection, his mind and body go through the following steps:

1. He experiences mental and sensory stimulation, which causes the brain to send messages to the nerves in and around the penis.
2. The nerve messages cause the muscles in the corpora cavernosa to relax. The corpora cavernosa includes the muscles around the shaft and head of the penis. When they’re relaxed, it’s easier for blood to flow in.
3. Blood then fills up the spaces inside the penis, causing it to expand and grow erect.
4. A membrane around the corpora cavernosa called the tunica albuginea traps the blood inside the penis. This helps the penis stay erect.

Even though the relaxation of the smooth muscles in the penis begins with messages sent through the nerves, nitric oxide plays a key role. Nitric oxide regulates the flow of blood and the tone of smooth muscle, including that which is in the penis.

Therefore, the foods on this list all have at least one of the following benefits:

• Improve blood flow
• Contain nitric oxide
• Contain arginine, a precursor of nitric oxide

Here are some foods that can help you stay erect and support a medically sound erectile dysfunction treatment.

1. Watermelon

Watermelon contains citrulline, another precursor to nitric acid. It is a food for a good erection because it dilates and relaxes the blood vessels, making it easier for blood to flow into the penis.

Watermelon’s citrulline content makes it similar to other foods for penis health, such as cucumber, bitter melons, and gourds.

2. Spinach and Other Leafy Greens

Spinach is high in nitric oxide and therefore, like other hard erection foods, helps arteries expand and fill up with blood.

A study found that spinach, when served in a soup with onions, low-sodium chicken broth, and black pepper, significantly improved the nitrate levels of participants while only adding an extra 94 calories to their diet.

The nitrates in spinach and other green, leafy foods for erection, like kale and arugula, serve not just as foods for penis health but for your entire vascular system.

3. Coffee

Another food that helps for penis growth is coffee. It has less than five calories—at least until you add sugar and cream—so it’s one of the lightest foods that help with erectile dysfunction.

A study found that men who sipped between 170 and 375 milligrams (mg) of caffeine each day, or 2-3 cups approximately, had lower rates of erectile dysfunction. Caffeine is an effective penis food because it relaxes the smooth muscles of the penis, paving the way for blood to fill it up.

4. Dark Chocolate

Dark chocolate is a top food for strong erection because it is packed with flavanols, which make it easier for blood to flow through the body. However, because dark chocolate is often high in sugar and fat, eating too much can make you gain weight.

An ounce of dark chocolate has 155 calories and nine grams of fat, so it may not be the healthiest choice among important foods to help an erection.

5. Salmon

Salmon is one of the best foods to help get erect because it is rich in vitamin D. Exposure to sunlight is responsible for around 80% of vitamin D, so if you’re not able to go outside as much as you’d like, some salmon can help you get what you need. Vitamin D has been shown to help prevent endothelial dysfunction, which is when your arteries, blood vessels, and organs aren’t able to properly circulate blood.

Vitamin D supplementation may be especially important in areas that experience a lot of cloudy days or longer winters. In England and its U.K. neighbors, vitamin D levels in residents are 50% higher at the end of the summer than at the end of the winter. Eating salmon in these kinds of climates may give your body what it needs to get and keep a strong erection.

6. Pistachios

Pistachios are packed with arginine, which makes them excellent for those seeking food help for penis growth. The arginine encourages the production of nitric oxide, which, in turn, helps regulate blood flow to the penis and other parts of the body.

7. Almonds, Walnuts, and Other Nuts

Almonds, walnuts, and many other varieties of nuts are rich in high-density lipoprotein (HDL), otherwise known as “good cholesterol.” Good cholesterol absorbs bad cholesterol and carries it back to the liver.

When bad cholesterol gets stuck in your arteries and blood vessels, it blocks the flow of blood to your organs, including the penis. Eating walnuts, almonds, and other nuts gives your body what it needs to get bad cholesterol to your liver where it can be broken down and discarded as waste.

8. Oranges and Blueberries

Although oranges and blueberries seem to have little in common with dark chocolate, they share one important trait: They’re packed with flavonoids. This makes them one of the best foods for erectile dysfunction. Flavonoids encourage the flow of blood, which allows the penis to become engorged after it’s been stimulated.

A study by the Oxford University found that the effect of flavonoid-rich foods reduced the chances of erectile dysfunction by between 9-11%.

9. Spicy, Hot Foods

Thanks to the capsaicin found in hot peppers, a little hot sauce or a habanero on the side may help with getting an erection. Researchers in France found that men who ate more hot foods had higher levels of testosterone.

Other studies have also found a direct correlation between low testosterone symptoms in men and how easy it is to get and maintain an erection.

If you have ED, you may want to load up on the foods above. They can make it easier for your body to get blood to your penis when you’ve been stimulated. Additionally, they may benefit the rest of your circulatory system and organs, and lead to an overall healthier lifestyle.

If you’re having issues and would like to learn more about erectile dysfunction treatment in Cincinnati, call the team at Proactive Men’s Medical Center now to schedule an appointment to have a consultation with their experienced and specially trained medical staff. We are a leading men’s clinic providing ED therapy, PE therapy, hormone therapy, and much more.

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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.

What are natural foods / How to recognize them and why is it important to include them in the diet – an article from the “Healthy Food” section on Food.ru

What are natural foods

Those that do not contain chemical additives, they exist in nature: vegetables, fruits, crops. Or produced by living organisms: cow’s milk, chicken eggs.

How food is or is not processed matters. Equally important is how vegetables and fruits were grown. Whether the manufacturer used chemical fertilizers, pesticides – all this affects the properties of crops.

This is especially important to take into account in the nutrition of children: the child’s body weight is less, harmful substances accumulate faster. For example, pesticides can negatively affect the nervous system.

What is better to exclude

If you decide to make a healthy menu, exclude highly processed foods that can conditionally be included in the “once and ready” category:

In addition to sugar, salt and excess fat, they contain a long list of chemical additives and flavor enhancers.

Not every curd or yoghurt is really healthy: pay attention to the expiration date. Products that are stored in supermarkets without a refrigerator and have a very long shelf life cannot boast of a clean composition. It is much more useful to buy natural yogurt, which is good for 5 days, add berries and fruits to it.

Chocolate bars, processed cereals with fruit and berry additives, sweet pillows are a sure way to earn obesity and / or type 2 diabetes.

Tip

Natural healthy sugar can be obtained from fruits and berries: peaches, bananas, blueberries, apples and pears.

How to read labels

If you’re wondering: “What products are natural?”, pay attention to the “Ingredients” section: the shorter it is, the better. The absence of incomprehensible abbreviations is another argument in favor.

Producers try to please the consumer and make food so delicious that they want more. However, it is rare to serve it from the garden (garden, farm) immediately to the table, so fresh vegetables, fruits, berries, milk or meat must be stored and transported. To make it pleasant to eat this food after all the procedures, manufacturers use additives.

Carefully look at the composition:

• if there is a number from 100 to 182 next to the letter E, we are talking about dyes;

• code 200-299 corresponds to preservatives;

• 300-399 are antioxidants that slow down oxidative processes;

• Stabilizers and thickeners are usually coded E400-499;

• E50-599 designates emulsifiers that help mix immiscible liquids into an emulsion;

• look for flavor and aroma enhancers under the designation E600-699;

• defoamers are E900-999;

• sweeteners, leavening agents and unclassified additives are designated E1000 and above.

This is a short list of what should ideally not be in a healthy natural product.

Another important rule: if you see the words “partially hydrogenated vegetable fats” or “fatty acids” in the composition, put the box, bag, jar back on the shelf. The technical regulation limits the use of trans fats in the food industry to 2%, but it is better to avoid them altogether. They significantly increase the risk of coronary disease and other cardiovascular diseases.

How to choose natural products

The simpler the better: take single-ingredient ingredients and cook yourself. Fresh turkey breast, fish, vegetables, fruits, dairy products with a short shelf life, cheese without stop codes on the package.

How to choose food and not get confused by manufacturers’ brands? Look at the company’s website, their policies and values, quality assurance documents.

One of the easiest ways to find delicious natural healthy foods is to buy them from farms.

Internet aggregators with delivery service and large chains of grocery stores check the quality themselves, send special commissions to farms. Information about this is usually available on the websites of the service or store, as well as the farm itself.

Another important reference: the *organic* mark on the packaging indicates that no pesticides, antibiotics, growth promoters or ionizing radiation have been used in the production process. That is, all the benefits of natural products are preserved.

How to cook at home

Have you compiled an optimal list of products, checked manufacturers and bought everything you need? Let’s start cooking at home. Remember that harmful additives in this case will be excluded, and the joy of the creative process is priceless.

• Salt and spices during cooking can be chosen according to taste. Replace ketchup, mayonnaise and soy sauce with herbs and dried vegetables, marinate fish in lemon juice. Do not forget about garlic and herbs when baking, they will add flavor.

• Is it difficult to imagine life without the usual semi-finished products? We understand, but even here you can find the best solution: cook and freeze the cutlets yourself. The same applies to dumplings and dumplings. The preparation of such stocks can be turned into a family tradition that brings all participants together.

• Fresh vegetables and fruits are more reliable to take in season or rely on the reputation of proven greenhouse farms in cold weather. To preserve vitamins and get the most benefit for the body, eat them raw more often, in salads without processing.

• Skip fried foods in favor of baking, steaming or stewing. The fact is that there is a smoke point: when frying, the oil begins to release harmful substances. Different types of product have different temperatures. That is why cooking with olive oil, contrary to the stereotype, is not healthy. Natural organic olive oil is added to fresh salads and should not be heated.

What can be done?

Make a grocery list before going to the store. See if fats, proteins and carbohydrates are in balance. Buy simple foods without additives. Avoid excessive salt and sugar intake.

Do you read the ingredients on the packaging? Tell us how you choose natural products.

Read about the benefits of products on Food.ru:

• Why fresh cucumbers are useful: and can they harm your health

• Trout: benefits and harms for the body: 4 reasons to eat fish at least once a week

• Rapeseed oil: health benefits and harms

Decree of the Government of the Russian Federation dated 06/30/2023 No. 1078 “On Amendments to Certain Acts of the Government of the Russian Federation”. Customs documents

Amendments to the Decrees on Certain Issues of International Road Carriage of Goods and on Federal State Control in Motor Transport, Urban Surface Electric Transport and the Road Sector

worn in acts of the Government of the Russian Federation.

Prime Minister
of the Russian Federation
M. Mishustin

IN THE ACTS OF THE GOVERNMENT OF THE RUSSIAN FEDERATION

1. Subparagraph “c” of paragraph 73 of the Regulations on Federal State Control (Supervision) on Road Transport, Urban Surface Electric Transport and in the Road Sector, approved by Decree of the Government of the Russian Federation dated 29June 2021 N 1043 “On federal state control (supervision) in road transport, urban ground electric transport and in the road sector” (Sobraniye zakonodatelstva Rossiyskoy Federatsii, 2021, N 27, art. 5421; 2022, N 40, art. 6844 ), shall be amended as follows:

“c) subject to the prohibition established by clause 1 of Decree of the Government of the Russian Federation of September 30, 2022 N 1728 “On measures to implement the Decree of the President of the Russian Federation of 29September 2022 N 681 “On some issues of international road transport of goods”, as well as the provisions of paragraphs 1 – 7 and 9 of the conditions for international road transport of goods, subject to which the prohibition established by paragraph 1 of the Decree of the Government of the Russian Federation of September 30 does not apply 2022 N 1728, approved by the said resolution;”.

September 2022 N 681 “On some issues of international road transport of goods” (Collected Legislation of the Russian Federation, 2022, N 40, art. 6844; 2023, N 1, art. 276):

a) in paragraph 4 the words ” June 30, 2023″ replace with “December 30, 2023”;

b) in the conditions of international road transport of goods, subject to which the prohibition established by paragraph 1 of the Decree of the Government of the Russian Federation of September 30, 2022 N 1728, approved by the said Decree, does not apply:

Paragraph 3 shall be supplemented with the following paragraphs:

“goods exported from the territory of the Russian Federation in order to ensure the activities of organizations of the Russian Federation on the Spitsbergen archipelago;

finished medicinal products, including bulk ones, raw materials, materials, pharmaceutical substances, standard samples and reagents for the production and quality control of medicines, medical devices, spare parts and components for them, raw materials, materials for the production of medical devices;

goods classified in groups 30 and 90 of the unified Commodity Nomenclature for Foreign Economic Activity of the Eurasian Economic Union;

human blood, organs and tissues. “;

paragraph 4 shall be amended as follows:

“4. International road transport of goods is carried out in respect of goods included in the list in accordance with Appendix No. 1, with the exception of such international road transport of goods carried out by self-propelled vehicles registered in the Republic of Poland. “;

add paragraph 9 as follows:

“9. International road transport of goods is carried out on the basis of instructions from the Government of the Russian Federation.”;

appendix N 1 to the specified document shall be stated as follows:

“Appendix N 1
to the conditions for the implementation of
international road transport
of goods, subject to which
the prohibition established by
paragraph 1 of the Government Decree 9 does not apply0141 of the Russian Federation
dated September 30, 2022 N 1728
TO WHICH THE PROHIBITION
ESTABLISHED BY SECTION 1 DOES NOT APPLY GOVERNMENT DECISION
OF THE RUSSIAN FEDERATION OF SEPTEMBER 30, 2022 N 1728

——————————–

<*> Unified Commodity Nomenclature for Foreign Economic Activity of the Eurasian Economic Union , approved by the decision of the Council of the Eurasian Economic Commission of September 14, 2021 N 80.