Erectile Dysfunction

Best Diet to Improve Erectile Dysfunction and Get Stronger Erections

diet to improve erectile dysfunction

There is nothing better than improving one’s health conditions with the help of natural food items. So here, we would learn how to address symptoms of erectile dysfunction (ED) or impotence in men, with the help of some natural food items. 

Best Diet for Erectile Dysfunction: Vegetables, Fruits, Nuts, Natural Items & Vitamins

Following is a natural diet for erectile dysfunction, that includes a wide range of fruits, vegetables, drinks, and many more interesting items. 

Vegetables to Improve Erectile Dysfunction

1. Aloe vera 

Botanically speaking, aloe vera is a vegetable and quite an important vegetable for men. As per some studies, aloe vera juice has the potential to increase the levels of testosterone in male bodies, which is the primary male sex hormone. Drinking aloe vera juice can result in increased sexual energy and high libido. The high phosphoric content in aloe vera helps improve your sexual functioning and sensitivity. Aloe vera relaxes your muscles and increases your desire to have intercourse. 

2. Ginger 

Ginger is another food that can improve your sex life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits. 

3. Garlic 

Garlic can help stop the formation of new fatty deposits, called plaque, inside arterial walls, which include the arteries near the penile area as well. 

4. Beets 

They are known to increase overall blood flow and also help to increase endurance during exercise, which can also be helpful during sexual activities. 

5. Spinach 

It has high levels of arginine, which on entering your system, gets converted to nitric oxide, which helps initiate and maintain erections. This leafy green is rich in magnesium, a mineral that can boost your testosterone

6. Maca 

Native to the Peruvian mountains, the maca plant has been used for centuries to boost fertility. Today, research suggests that its root can improve sexual desire. Phytonutrients in the plant may raise sperm count and sexual function as well. 

Fruits to Include in Diet to Improve Erectile Dysfunction 

1. Chilli peppers

Hot peppers contain a significant amount of capsaicin, the compound that releases chemicals that increase heart rate, mirror signs of arousal, and release feel-good endorphins; which eventually increase metabolism and makes you last longer in bed. Hence they are foods that boost libido instantly. 

2. Pomegranate 

It is rich in antioxidants that support blood flow and raise testosterone levels, which can help improve erectile dysfunction.

3. Banana

Bananas are high in potassium (about 9% of your DV), which is a muscle-relaxing mineral that can help reduce cramps and muscle spasms and might extend one’s erection duration. In addition to this, potassium can help lower blood pressure, which can boost sexual performance by ensuring proper blood flow to certain parts of the body, including the genitals.

4. Watermelon

Watermelon is known to be one of the richest natural sources of L-citrulline, a non-essential amino acid; that our body converts to L-arginine, and it’s the L-arginine that is extremely helpful for a strong penile erection. 

5. Berries 

Being loaded with anthocyanins and flavanones, berries can treat erectile dysfunction. Blackberries and other berries are rich in anthocyanins, a type of flavonoid (antioxidant), and boost the production of nitric oxide; both of which eventually help in erectile dysfunction. Similarly, strawberries and blueberries are also helpful in regard to having a healthy sex life. 

6. Grapes 

Pink grapefruits are rich in lycopene, which is a phytonutrient. It can improve blood circulation to your sexual organs.

7. Apples

Apples have high levels of quercetin, an antioxidant flavonoid that has been found to play a role in improving endurance, something that can be helpful in extending your time in bed.

8. Avocados 

It is packed with heart-healthy fats and fiber that can deliver lasting energy in the bedroom. Avocados are rich in stress-relieving B vitamins and are also a source of monounsaturated fat, which has been shown to aid blood flow to the entire body, including the penis.

Nuts to Include in a Diet to Improve Erectile Dysfunction 

The following are the nuts that helps to improve ED:

1. Walnuts 

Now, so far as being effective against ED is concerned, walnuts have lots of arginines, an amino acid your body uses to make nitric oxide. In short, they are highly rich in nutrients that help men with penile erections. 

2. Brazil nuts

Brazil nuts are one of the best nuts for improving penile erection. 

3. Pistachio 

A recent study found that men with erectile dysfunction who ate pistachio nuts every day for three weeks experienced significant improvement in sexual issues, including ED, sexual desire, and overall sexual satisfaction. The benefits of pistachios for erection problems may be primarily due to a protein called arginine, which may help relax blood vessels.

4. Almonds 

Talking about the link between almonds and erectile dysfunction, almonds contain major nutrients which are beneficial for erectile health or penile health:

5. Peanuts 

They contain major nutrients that help to strengthen penile erections: 

6. Cashew 

Cashew nuts can help with cardiovascular health, energy levels, and testosterone production, and also contribute to improving overall erectile health.

7. Pine Nuts 

Pine nuts can not only boost your sex drive but could also have health benefits to help with ED. 

8. Pecans 

The phenolic content, an antioxidant chemical found in plant molecules, of pecans is comparable to power-packed fruits like blueberries and plums. 

Natural Diet to improve Erectile Dysfunction 

1. Oats

Oats have the riches source of amino acids of any type of cereal grain, which is commonly used to treat erectile dysfunction.

2. Black Coffee

Being loaded with caffeine, it is said to be beneficial for sex drive in both men and women. 

3. Green Tea 

It is known to be rich in compounds called catechins which promote blood flow to your lower body and help to increase your sex drive.

4. Salmon Fish 

It is a good source of omega-3 fatty acids, which aid nitric oxide production, again helping you stay hard.

5. Quinoa 

Loaded with protein and fiber, it is one of the best foods that boost libido instantly. 

6. Tuna 

 Tuna is one of the best sources of Vitamin B12, which is associated with erectile dysfunction. 

7. Pumpkin seeds

They have high levels of zinc and magnesium, which are two essential minerals shown to boost testosterone levels. 

8. Oysters

Oysters are high in zinc which can improve your testosterone levels. 

9. Dark Chocolates 

Dark chocolate is one food item that is excellent for overall sexual health as it increases dopamine levels, which is the chemical affecting the pleasure centers in the brain. 

10. Milk

Milk can be helpful for increasing your sexual vigour and boosting your sex drive.

11. Red Wine 

Wine can actually increase sexual arousal in both men and women

12. Water  

Having more water may keep you well-hydrated and increase your sex drive. Drink enough water to enjoy better orgasms and a higher amount of lubrication. 

Most importantly, make sure that your diet includes the following vitamins which are the best tools to improve symptoms of ED.

Vitamins in Diet to Improve Erectile Dysfunction 

1. Vitamin B9 (folic acid) 

A lack of Vitamin B9 or folic acid may operate as a separate risk factor for ED. The metabolism of nitric oxide can be hampered by folic acid deficiency. Nitric oxide signals the smooth muscle of the penis to relax, increasing blood flow to cause an erection.

2. Vitamin D

Your risk of ED may be increased by low vitamin D levels because they encourage endothelial dysfunction. Depressive disorders, type 2 diabetes, heart disease, cancer, and multiple sclerosis (an inflammatory illness that affects the coating of the nerves) are all associated with vitamin D deficiency. Needless to say that all these medical conditions increase the risk of ED. 

3. Niacin, a form of vitamin B3

Niacin, or vitamin B3, can lower cholesterol and lipid levels, which are linked to atherosclerosis and may assist ED.

4. Vitamin C 

Vitamin C promotes the metabolic processes that eventually lead to the generation of nitric oxide, which is essential for getting an erection since it improves blood flow. Additionally, studies have indicated that vitamin C improves blood flow and testosterone levels. 

5. L-arginine 

L-arginine is a powerful vasodilator, which means it can help dilate blood vessels. It is naturally present in food and helps the body produce more nitric oxide, which helps with erections by widening blood vessels and increasing blood flow to the penis.

6. Citrulline 

Found in watermelons, Citrulline is an amino acid that might relax blood arteries and opens up blood vessels, just like Viagra does. 

You may always consult a nutritionist to understand which all food items you can include in your daily diet so that you get a generous amount of these nutrients and improve your erection issues. 

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