Foods for ED: Boost Erectile Health With the Right Foods

Many men feel hesitant to talk about issues like erectile dysfunction, even though it is super common and there are many ways to address it. Problems getting or sustaining an erection can make someone feel bad about themselves and can ruin relationships and affect general well-being.

There are several medical treatments, but simple daily activities, like changing what you eat and adding certain foods to your diet, can also help. Some foods can improve blood flow, help keep your hormones in balance, and alleviate inflammation, all of which are important for good sexual health.

In this blog, let’s talk about how diet can impact ED and discuss the top foods men can eat to help with this problem.

Erectile Dysfunction: An Overview

Erectile dysfunction is a condition that is characterized by the inability to get and maintain a firm penile erection. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that ED affects roughly 30 million men in the United States. However, it can be managed with appropriate medications, a healthy diet, and a healthy lifestyle.

Can Food Choice Help Improve Erectile Dysfunction?

In a 2018 study by Ioannis Mykoniatis et al., it was found that people aged 18 to 40 consumed more flavones in their diet, which helped improve their ED.

Flavones are a sub-compound of flavonoids usually found in teas, fruits, and vegetables.

Some of the specific foods that include flavones are:

• Chamomile tea.
• Artichoke heads.
• Kumquat.
• Bergamot juice.
• Bell peppers.

Best Foods For ED

Some of the best foods for ED are the following:

Berries

Berries are rich in flavonoids. In a 10-year-old study, it was found that 25,096 middle-aged males who consumed the most flavonoids had a 9-11% reduced chance of ED compared to those who consumed less.

The authors found out that the chances of ED were reduced by up to 19% after consuming the following flavonoid-rich berries and other fruits.:

• Blueberries
• Citrus fruits
• Apples
• Strawberries
• Blueberries

Olive Oil

Research suggests that following a Mediterranean diet may help both prevent and improve erectile dysfunction (ED). A long-term study spanning seven years, which analyzed clinical trials on the connection between this diet and ED, identified olive oil as a particularly beneficial component.

The findings highlight that the benefits are mainly associated with virgin and extra virgin olive oil. This is likely because refining processes can alter the oil’s molecular structure. When oils are refined, they may lose important antioxidants and omega-3 fatty acids with anti-inflammatory properties compounds that could play a role in supporting erectile function.

Salmon

In a 2016 study, rats observed the relationship between omega-3 fatty acids and ED.  It was found that more intake of omega-3 helps lower the physiological damage, which might lower ED.

The National Institutes of Health states that cold-water salmon is one of the most basic foods for omega-3 intake. Farm-raised salmon has slightly fewer nutrients, as omega-3 comes from algae that are not commonly available in fish farms.

Whole grains

A study was made in 2017 to examine the effects of grains on ED. The results showed that a Mediterranean diet, which includes whole grains, is more effective in treating erectile dysfunction than a low-fat diet. However, this includes whole grains free of harmful additives, such as pesticides, which can benefit individuals with ED.

Herbs and Spices

The list of herbs and spices that have high amounts of flavonoids and are beneficial for ED includes

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

Nuts And Legumes

In a 2020 study, it was found that eating nuts and legumes lowers ED.

The Agriculture Research Services (ARS) stated that legumes are the only natural food that contains catechins and epicatechins. These are the compounds that make up one subset of flavonoids, flavan-3-ol.

Leafy greens

Vegetables such as dark leafy greens, Brussels, spinach, arugula, and mustard greens have high folate (folic acid) levels. A study indicated that men with ED often have low levels of folic acid.

Meats And Poultry

L-arginine is a dietary component with several benefits for ED. It is an amino acid that is found in protein-rich foods. A 2017 research study on L-arginine levels in ED patients suggests that a lower level of this amino acid can increase the risk of ED.

The foods containing L-arginine include:

• Red meat
• Fish
• Nuts
• Poultry
• Dairy products

Tea and coffee

A 2020 study states that tea increases flavonoid intake as part of a healthy diet. A study of 2018 examining the impact of coffee on erectile dysfunction found that prolonged coffee intake is not linked with the risk of ED. In fact, since coffee contains antioxidants, moderate amounts may help build resistance to inflammation.

Foods To Avoid To Improve Erectile Dysfunction

There are several foods that men should avoid to improve erectile dysfunction (ED):

Sugar

Regularly eating sugary foods or drinks can lead to weight gain and a high body mass index. In an older study, it was noted that excessive body weight and an increase in BMI can lead to ED. The researchers stated that in 2014, 8 million cases of ED were related to diabetes and obesity.

High-fat meals

People with high cholesterol, high blood pressure, and obesity might develop an increased risk of atherosclerosis. It occurs due to plaque buildup on the inner lining of the arteries.

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

Additionally, according to Wayne University School of Medicine, people with clogged heart arteries might experience issues in the arteries that supply blood to the penis. This ultimately leads to erectile dysfunction.

Alcohol

Alcohol might affect a person’s sexual health. In an older study, it was found that 72% of men with alcohol addiction suffered from sexual health problems such as premature ejaculation, low sexual desire, and ED.

Consumption of excessive alcohol can reduce blood flow to the penis. This might reduce the chances for individuals to achieve an erection.

Alternative Ways To Treat ED

The several options that can help in treating ED are:

Medications

The medications prescribed by doctors to help individuals maintain an erection are:

Sildenafil (Viagra): 

Sildenafil, available in generic versions like Cenforce 100 mg, is a potent medication for ED. You can take the tablet with or without food, as the doctor prescribes. However, avoid taking high-fat meals while taking this tablet.

Vardenafil (Levitra):

This is another ED medication tablet that works best if taken within 30-60 minutes after administration. It is also available under several affordable generic names such as Vilitra and Vitara-V.

Tadalafil (Cialis):

Cialis helps treat the symptoms of ED and pulmonary hypertension. It is necessary to take the pill at a dosage gap of 24 hours. The generic versions of tadalafil are Vidalista, to name a few.

Surgery

The urologists generally recommend two surgical procedures for people with ED:

Implantation

Doctors might use inflatable implants that might make the penis appear longer. These devices help individuals to adjust their penile position.

Reconstruction

It is one of the best options for those under 30. In this procedure, the doctor repairs the arteries that prevent individuals from maintaining an erection.

Exercise

Physical exercise helps individuals manage ED symptoms. A 2018 article stated that 160 minutes of weekly exercise over 6 months can help in reducing erectile dysfunction problems that occur with obesity, hypertension, and cardiovascular diseases.

The article also mentions other interventions that help improve erectile dysfunction. These include quitting smoking, following a healthy diet, and training pelvic floor muscles.

Conclusion

People with ED might find that eating certain food items, avoiding a few, and maintaining a healthy diet helps in improving the symptoms of ED. However, you should consult a doctor if you are suffering from severe erection difficulties to find the right treatment option.