What foods can help alleviate erectile dysfunction. Which dietary choices support better erections. How can nutrition impact sexual performance. What are the best and worst foods for erectile health. Which lifestyle habits can improve sexual function.

Understanding the Link Between Diet and Erectile Function

Erectile dysfunction (ED) is a complex condition affecting millions of men worldwide. While medications like Viagra are effective treatments, many seek natural alternatives to improve their sexual health. But can food really help with ED? The answer isn’t straightforward, but a healthy diet can certainly play a crucial role in supporting erectile function.

Erections rely heavily on proper blood flow. When blood vessels become compromised due to conditions like atherosclerosis, diabetes, or hypertension, erectile problems often follow. A diet rich in nutrients that support cardiovascular health and promote optimal blood circulation can potentially improve erectile function and overall sexual performance.

How Does Diet Impact Erectile Health?

A poor diet high in processed foods, added sugars, and unhealthy fats can contribute to various health issues linked to ED, including:

• Obesity
• Type 2 diabetes
• High blood pressure
• High cholesterol
• Cardiovascular disease

These conditions can damage blood vessels and impair circulation, making it difficult to achieve or maintain an erection. Conversely, a nutritious diet can help prevent these issues and support overall sexual health.

Top 7 Foods That May Help Combat Erectile Dysfunction

While no single food can cure ED, incorporating certain nutrient-rich options into your diet may help improve erectile function over time. Here are seven foods that show promise in supporting sexual health:

1. Tomatoes and Watermelon: Lycopene Powerhouses

Red and pink fruits like tomatoes and watermelon are rich in lycopene, a potent antioxidant that gives these foods their vibrant color. How can lycopene benefit erectile function? Research suggests that lycopene may help by:

• Lowering the risk of cardiovascular disease
• Reducing oxidative stress associated with diabetes
• Potentially improving erectile function in animal studies
• Supporting sperm production
• Lowering the risk of prostate cancer

Other lycopene-rich foods include pink grapefruit, papaya, and guava. Incorporating these fruits into your diet may offer various health benefits beyond just supporting erectile function.

2. Leafy Greens: Folic Acid for Better Erections

Folic acid, also known as vitamin B9, has been linked to improved erectile function. Studies have found that men with moderate to severe ED often have lower levels of folic acid. Foods high in folate include:

• Spinach
• Asparagus
• Brussels sprouts
• Beans
• Eggs
• Whole grains
• Nuts
• Poultry
• Dairy products

While more research is needed to fully understand the relationship between folic acid and erectile function in humans, adding folate-rich foods to your diet can offer numerous health benefits.

3. Spicy Peppers: Capsaicin for Improved Blood Flow

Cayenne, jalapeño, and chili peppers contain capsaicin, the compound responsible for their spicy kick. Capsaicin has been studied for its potential to improve erectile function by enhancing blood flow. While research is limited, some small studies have shown promising results. Incorporating spicy peppers into your meals may not only add flavor but could potentially support better erections.

The Role of Nitric Oxide in Erectile Function

Nitric oxide (NO) plays a crucial role in achieving and maintaining erections. This molecule helps relax blood vessels, allowing for increased blood flow to the penis. Several foods can boost nitric oxide production in the body, potentially supporting better erectile function.

4. Beets: Nature’s Nitric Oxide Booster

Beets are rich in nitrates, which the body converts to nitric oxide. This natural process can help improve blood flow throughout the body, including to the penis. How can you incorporate beets into your diet?

• Add roasted beets to salads
• Blend raw beets into smoothies
• Enjoy beet juice as a pre-workout drink
• Incorporate beets into soups and stews

Regular consumption of beets may not only support erectile function but also improve overall cardiovascular health.

5. Dark Chocolate: Flavonoids for Better Blood Flow

Good news for chocolate lovers: dark chocolate may help improve erectile function. Rich in flavonoids, dark chocolate can promote the production of nitric oxide in the body. These flavonoids may also help lower blood pressure and improve insulin sensitivity, both of which can benefit erectile health. When choosing dark chocolate, opt for varieties with at least 70% cocoa content to maximize potential benefits.

Omega-3 Fatty Acids and Erectile Health

Omega-3 fatty acids are essential for overall health, including cardiovascular function. These healthy fats may help improve erectile function by:

• Reducing inflammation in blood vessels
• Improving blood flow
• Supporting heart health
• Potentially boosting testosterone levels

6. Fatty Fish: Omega-3s for Optimal Sexual Health

Fatty fish like salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids. Incorporating these fish into your diet 2-3 times per week can provide numerous health benefits, including potential improvements in erectile function. For those who don’t enjoy fish, fish oil supplements may offer similar benefits, though whole food sources are generally preferred.

7. Walnuts and Flaxseeds: Plant-Based Omega-3s

For vegetarians or those who prefer plant-based options, walnuts and flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. While the body doesn’t convert ALA to other forms of omega-3s as efficiently as it uses those from fish, these foods can still contribute to overall health and potentially support better erectile function.

Foods to Avoid for Better Erectile Health

Just as some foods can support erectile function, others may have a negative impact. To optimize your sexual health, consider limiting or avoiding the following:

1. Processed meats: High in saturated fats and sodium, which can contribute to cardiovascular issues
2. Sugary drinks: Excess sugar consumption can lead to obesity and diabetes, both risk factors for ED
3. Alcohol: While moderate consumption may be okay, excessive drinking can impair erectile function
4. Trans fats: Found in many fried and processed foods, trans fats can damage blood vessels and impair circulation
5. Soy products: Some studies suggest that high soy intake may lower testosterone levels, though more research is needed

By minimizing these foods and focusing on a balanced, nutrient-rich diet, you may see improvements in your overall health and sexual function.

Lifestyle Habits to Complement a Healthy Diet

While diet plays a significant role in erectile health, it’s just one piece of the puzzle. To maximize the benefits of a nutritious diet, consider incorporating these lifestyle habits:

Regular Exercise: Boosting Circulation and Sexual Function

Physical activity is crucial for maintaining good erectile health. Regular exercise can:

• Improve cardiovascular fitness
• Enhance blood flow throughout the body
• Help maintain a healthy weight
• Boost testosterone levels
• Reduce stress and anxiety, which can contribute to ED

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with strength training exercises.

Stress Management: Reducing the Impact on Sexual Health

Chronic stress can significantly impact erectile function. Implementing stress-reduction techniques can help improve overall well-being and sexual health. Consider trying:

• Meditation or mindfulness practices
• Yoga
• Deep breathing exercises
• Regular relaxation time
• Counseling or therapy, if needed

Adequate Sleep: The Overlooked Factor in Sexual Health

Quality sleep is essential for maintaining hormonal balance, including testosterone production. Poor sleep habits can contribute to ED and other health issues. To improve sleep quality:

• Stick to a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid screens before bed
• Ensure your bedroom is dark, quiet, and cool
• Limit caffeine and alcohol intake, especially in the evening

When to Seek Professional Help for Erectile Dysfunction

While dietary changes and lifestyle modifications can significantly impact erectile function, it’s important to recognize when professional help is needed. If you’re experiencing persistent erectile difficulties, it’s crucial to consult a healthcare provider. ED can sometimes be a sign of underlying health conditions that require medical attention.

Medical Treatments for Erectile Dysfunction

In addition to lifestyle changes, several medical treatments are available for ED, including:

• Oral medications (e.g., Viagra, Cialis, Levitra)
• Penile injections
• Vacuum erection devices
• Penile implants
• Testosterone replacement therapy (if low testosterone is a factor)

A healthcare provider can help determine the most appropriate treatment based on your individual needs and medical history.

Putting It All Together: A Holistic Approach to Erectile Health

Improving erectile function and overall sexual health requires a multifaceted approach. While incorporating erectile-friendly foods into your diet is a great start, it’s essential to consider the bigger picture. By combining a nutritious diet with regular exercise, stress management techniques, adequate sleep, and professional medical care when needed, you can take significant steps towards better erectile health and a more satisfying sex life.

Remember, changes in diet and lifestyle often take time to show results. Be patient and consistent in your efforts, and don’t hesitate to seek support from healthcare professionals or loved ones along the way. With dedication and the right approach, many men can experience improvements in their erectile function and overall sexual well-being.

7 Foods That Help You Stay Erect

1. Can foods help erectile dysfunction? 
2. Best food for erectile dysfunction
3. Worst foods for erectile dysfunction
4. Lifestyle habits to improve sexual health

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

There are many safe and effective treatments for erectile dysfunction (ED), including erectile dysfunction pills, penis pumps, cock rings, implants––you name it. But, if you’re looking for an alternative to ED medication to improve your sex life, you might wonder if there are foods that help you stay erect. The answer is complicated: yes and no. 

Maintaining a diet that supports a healthy heart and improves blood flow can bolster your erections. Food alone won’t work the same way medications like Viagra do, but a healthy diet may help prevent diseases that can contribute to sexual dysfunction. 

If you have erectile dysfunction or want to improve your sexual performance, these foods may help you have better erections and a more satisfying sex life.

While no one food instantly fixes erectile dysfunction (ED), long-term dietary choices play an essential role in helping you get an erection. ED is a complex condition that makes it hard to get or keep an erection long enough for satisfying sex. 

Erections are all about blood flow; if you notice you’re not getting as hard as you used to or can’t maintain an erection, it could indicate a more significant issue with blood flow in your body. Sometimes, the problem is with the blood vessels that carry blood to your penis; studies have found a link between atherosclerosis (plaque buildup on artery walls) and ED (Tsujimura, 2017). 

Diabetes, high blood pressure, and obesity are all risk factors for atherosclerosis commonly seen in people with ED (Ibrahim, 2018). Eating a diet high in added sugars, trans fats, and processed foods contributes to these health issues (and increases the likelihood of erection problems) (Selvin, 2007).

Other times, heart problems make blood flow to the penis less effective, preventing optimal erections. Avoiding foods that contribute to heart disease and staying focused on maintaining a heart-healthy diet may help with ED, too.

And while there isn’t much research on specific foods helping prevent ED, some vitamins and amino acids like folic acid and L-arginine have been shown to increase blood flow and may improve erectile strength for some people (Zhang, 2021). 

Foods that stimulate blood flow or increase testosterone production may help support your sexual health and curb erection problems like ED. Here are eight of the best foods for erectile dysfunction.

Red and pink fruits like tomatoes and watermelon are full of lycopene, a natural antioxidant that gives ruby-colored foods their rich hues. Nutrients like these may prevent erectile problems by lowering your risk of cardiovascular disease and reducing oxidative stress, which is prominent in diabetes (another contributor to ED). 

One study in diabetic rats evaluated lycopene as a treatment for ED and found that it may help (Gao, 2012). While more research is necessary to determine if these results would also apply to humans, adding lycopene-rich foods to your diet won’t hurt. 

Tomatoes, in particular, are a great source of lycopene, which is also linked to better sperm production. Research suggests that eating tomatoes may lower the risk of prostate cancer and support overall sexual health (Xu, 2016). Other foods rich in lycopene include pink grapefruit, papaya, and guava.

There’s evidence that low levels of folic acid (vitamin B9) are associated with moderate to severe erectile dysfunction. Many people who experience ED or premature ejaculation may be lacking in folic acid (Karabaken, 2016; Yan, 2014). 

And while we currently only have animal studies to prove it, research has found that giving rabbits with diabetes folic acid improved their erectile function (Shukla, 2008).

Foods with the highest amounts of folate include asparagus, spinach, and brussels sprouts. Other good sources of folic acid include (NIH, 2021):

• Eggs
• Beans
• Grains
• Nuts
• Poultry
• Dairy products 

Cayenne, jalapeño, and chili peppers all contain capsaicin,  the ingredient that gives spicy peppers their heat. Capsaicin is a highly useful compound with many folk medicinal uses like treating arthritis pain, healing wounds, and even restoring hair health (Basith, 2016). 

But what does the science show? One small study comparing intraurethral capsaicin injections (injections of a capsaicin solution directly into the urethra) to a placebo found that the spicy-hot chemical improved erectile function for those men. Still, we wouldn’t recommend injecting hot sauce into your penis just yet (Lazzeri, 1994). 

Eating sweet peppers (like bell peppers) might be a better idea. They’re full of antioxidants called flavonoids that support heart health and circulation. Flavonoids may also be associated with fewer erectile problems. One study found that men who ate flavonoid-rich fruits had a 14% reduced risk of ED (Cassidy, 2016). 

Other dietary sources of flavonoids include tea, wine (not too much), apples, soybeans, onions, and cherries (Janabi, 2020).

Seafood (oysters in particular) have been labeled aphrodisiacs (a food that stimulates sexual desire). And while that may be an old wives’ tale, these foods are a great source of omega-3 fatty acids. These healthy fats are tied to many benefits for your heart and potentially libido (sex drive). One study found that these natural fatty acids improved erectile function in rats, although more research is needed (Shim, 2016). 

Shellfish also may aid sexual function due to their high zinc content. Zinc levels significantly affect testosterone, a hormone crucial to male sexual health.

A handful of nuts won’t solve all your problems, but research suggests regular nut consumption may help you stay erect.

Nuts contain high amounts of L-arginine, an amino acid used to make nitric oxide. This gas plays a critical role in getting and maintaining erections by relaxing smooth muscles in the penis and letting blood flow in (Burnett, 2007). 

Studies suggest that supplementing a healthy diet (like the Mediterranean diet, for instance) with mixed nuts improves sexual function in men (Salas-Huetos, 2019). Walnuts, almonds, and pecans are all good options for heart-healthy nuts.

We know that caffeine has benefits like improving blood flow. And as you’ve gathered from this article, better blood flow equals better erections. So does that mean a cup of caffeinated coffee is the missing link? Maybe, maybe not.

Researchers have found some connections between caffeine intake and ED. In one study, men who drank around 2–3 cups of coffee a day (a caffeine intake of 170–375 mg) had lower rates of ED. That said, the evidence wasn’t super clear, and the results didn’t hold true for people with diabetes (Lopez, 2015).  

Don’t expect your healthcare provider to write you a prescription for a cappuccino any time soon.

Moderation definitely applies to this one, but yes, dark chocolate is among foods that may help you get an erection. 

Remember flavonoids? These antioxidants are linked to a reduced risk of ED and aren’t limited to fruits and vegetables. Believe it or not, cocoa has one of the highest flavonoid contents of any food (Katz, 2011). 

That means products that contain cocoa (like dark chocolate) may support sexual function. There’s a catch with this one, though: you have to choose chocolate with a minimum of 70% cocoa to reap any benefits. Milk and white chocolate are high in fat and added sugars, which can lead to negative health outcomes.

If there’s a list of the best foods for erectile dysfunction, there’s also a list of the worst. A poor diet on its own is unlikely to cause ED, but it is also a risk factor for medical conditions that lead to erectile dysfunction.  

Here are some of the worst foods for erectile dysfunction:

• Fried foods: Sadly, some of the best-tasting foods are the worst for us. Trans and saturated fats found in many fried and processed foods up the levels of “bad” cholesterol. Eating too much unhealthy fats also contribute to atherosclerosis, impacting blood flow to the penis (Monguchi, 2017). 
• Foods with added sugar: The trick with sugar is to get it from whole, natural sources like fruit. Consuming too many sweet drinks and foods with added sugar can wreak havoc on blood sugar levels. High blood sugar can speed up the progression of atherosclerosis and lead to other health conditions like diabetes that can harm blood vessels and nerves crucial for getting and maintaining an erection (Aronson, 2002). 
• Alcohol: Many people have erection problems after too much alcohol. Chronic drinking messes with testosterone levels and blood circulation. Lots of people have experienced the effects of one drink too many on their sexual performance, a condition aptly named “whiskey dick. ” Alcohol may have additional side effects that impact sexual health, like lowering sex drive or contributing to premature ejaculation (Arackal, 2007).

Along with healthy eating, there are a number of lifestyle changes you can implement to alleviate ED. Here are some things that are good for erections and have overall health benefits:

• Practice strategies to reduce stress
• Exercise regularly
• Keep hydrated
• Cut back on alcohol
• Stop smoking

There are no magic foods guaranteed to give you better erections. However, a balanced diet does lower the chances of developing conditions like diabetes and high cholesterol, which are known to play a role in erectile function.

Eating heart-healthy foods and adopting lifestyle habits like the ones above are all steps you can take to support overall health and achieve a more satisfying sex life.

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2. Aronson, D. & Rayfield, E. J. (2002). How hyperglycemia promotes atherosclerosis: molecular mechanisms. Cardiovasc Diabetology, 1, 1. doi:10.1186/1475-2840-1-1. Retrieved from https://cardiab.biomedcentral.com/articles/10.1186/1475-2840-1-1
3. Basith, S., Cui, M., Hong, S., & Choi, S. (2016). Harnessing the therapeutic potential of capsaicin and its analogues in pain and other diseases. Molecules, 21(8), 966. doi:10.3390/molecules21080966. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272969/
4. Burnett, A. L. (2007). The role of nitric oxide in erectile dysfunction: implications for medical therapy. The Journal of Clinical Hypertension, 8(12), 53-62. doi:10.1111/j.1524-6175.2006.06026.x. Retrieved from https://onlinelibrary.wiley.com/doi/10.1111/j.1524-6175. 2006.06026.x
5. Cassidy, A., Franz, M., & Rimm, E. B. (2016). Dietary flavonoid intake and incidence of erectile dysfunction. The American Journal of Clinical Nutrition, 103(2), 534–541. doi:10.3945/ajcn.115.122010. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26762373/ 
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11. Lazzeri, M., Barbanti, G., Beneforti, P., & Turini, D. (1994). Intraurethrally infused capsaicin induces penile erection in humans. Scandinavian Journal of Urology and Nephrology, 28(4), 409–412. doi:10.3109/00365599409180522. Retrieved from https://pubmed.ncbi.nlm.nih.gov/7886417/
12. Lopez, D. S., Wang, R., Tsilidis, K. K., et al. (2015). Role of caffeine intake on erectile dysfunction in US men: results from NHANES 2001-2004. PLOS One, 10(4). doi:10.1371/journal.pone.0123547. Retrieved from https://journals.plos.org/plosone/article/metrics?id=10.1371/journal.pone.0123547# 
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16. Salas-Huetos, A., Muralidharan, J., Galiè, S., et al. (2019). Effect of nut consumption on erectile and sexual function in healthy males: A secondary outcome analysis of the FERTINUTS randomized controlled trial. Nutrients, 11(6), 1372. doi:10.3390/nu11061372. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627592/
17. Selvin, E., Burnett, A. L., & Platz, E. A. (2007). Prevalence and risk factors for erectile dysfunction in the US. The American Journal of Medicine, 120(2), 151-157. doi:10.1016/j.amjmed.2006.06.010. Retrieved from https://www.amjmed.com/article/S0002-9343(06)00689-9/fulltext
18. Shim, J. S., Kim, D. H., Bae, J. H., & Moon, D. (2016). Effects of omega-3 fatty acids on erectile dysfunction in a rat model of atherosclerosis-induced chronic pelvic ischemia. Journal of Korean Medical Science, 31(4), 585–589. doi:10.3346/jkms.2016.31.4.585. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810342/ 
19. Shukla, N., Hotston, M., Persad, R., et al. (2008). The administration of folic acid improves erectile function and reduces intracavernosal oxidative stress in the diabetic rabbit. BJU International, 103(1), 98-103. doi:10.1111/j.1464-410x.2008.07911.x. Retrieved from https://bjui-journals.onlinelibrary.wiley.com/doi/pdf/10.1111/j.1464-410X.2008.07911.x 
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Dr. Chimene Richa is a board-certified Ophthalmologist and Senior Medical Writer/Reviewer at Ro.

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.

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 sardine. 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 intermittent erections in men over 50, 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 – that is, problems with erection at the psychological level.

Not understanding the reason, men often resort to strong stimulants that give a one-time effect. These drugs are addictive and gradually harm the heart if taken unchecked.

What foods increase potency in men

A complete and varied diet affects well-being in general and potency in particular. 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 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. Experts recommend walnuts as a healthy snack. They will be a good source of vegetable protein and will also increase testosterone levels.
• Seafood : all seafood contains substances necessary for men’s health, as well as easily digestible protein. Oysters and red fish are especially useful. Of all seafood, oysters are the richest in zinc and selenium, which improve erections. These vitamins are partially destroyed during cooking, so raw oysters are useful – useful substances are preserved in them.
• Fruits : 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. In this case, moderation must be observed, since fruits contain a lot of sugar, which harms potency and worsens the condition of blood vessels.
• Cocoa, dark chocolate and red wine also affect testosterone production and improve mood. 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.
• Fenugreek – its seeds contain many substances that increase libido and also lower 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 causes blood flow to the genitals.

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 WHO, more than 150 million men suffer from erection problems ¹ . 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 ¹ .

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 ¹ .

Watch your weight

Excess body fat reduces the production of testosterone and stimulates the production of estrogen, “female” hormones, opposite in their action. 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

A regular check-up with a urologist once a year will help you rule out possible problems before they become apparent. 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 so. 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 sport reduces 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.