Erectile dysfunction involves a mix of both physical and mental components. Causes can range from problems with the nervous system to stress in your relationships. Reaching and maintaining an erection can also have a lot to do with lifestyle and dietary choices. Luckily, there are plenty of natural methods for how to keep an erection without medication, from incorporating erectile dysfunction exercises into your routine to changing your diet.
Have you been wondering whether your diet is helping or hurting your sexual function? Read on. In this article, we’ll take a closer look at the top foods for erectile dysfunction so you can know what to put (and what not to put) on your next grocery list.
From spinach to shiitake mushrooms, a well-balanced and healthy diet can increase blood flow and sperm quality and decrease your risk of cardiovascular disease, diabetes, and high blood pressure.
Plus, it will help to keep you fit and trim — which not only helps with erectile dysfunction — but can aid in your overall body image, too.
Spinach is rich in magnesium, which helps to decrease inflammation in blood vessels and increase blood flow. It’s also rich in folate, another key nutrient that increases blood flow to the penis. As a bonus, spinach is filled with appetite-suppressing compounds, which can help aid in weight loss.
Pomegranate juice is rich in antioxidants, which support blood flow and help to improve erectile dysfunction. Not only is a cup of pomegranate juice tasty, but it’s an easy liquid ingredient to add to your list of healthy foods that help erections.
Eggs contain choline, a natural chemical that burns fat and triggers the production of nitric oxide. Nitric oxide, or NO, relaxes the arteries and helps with blood flow. Eggs are also high in vitamins B5 and B6, which help to balance hormones and combat stress. Although there’s not exactly a miracle list of foods to cure erectile dysfunction, eggs can certainly be part of your treatment plan.
While on the topic of choline, out of all vegetables, shiitake mushrooms have the highest levels (nearly double the amount found in egg yolk). They’re also filled with zinc and vitamin D, which help you maintain a healthy testosterone level.
The University of Texas found that men who drank two to three cups of coffee a day (85 to 170 milligrams) were 42 percent less likely to have erectile dysfunction than those who only drank seven milligrams per day. Scientists believe this is because coffee works as a stimulant, triggering various reactions in the body and also increasing blood flow.
Pistachios contain arginine, a protein that helps to relax blood flow and improve circulation. You can sprinkle them into salads, oatmeal, or eat them by the handful as an afternoon pick-me-up.
Olive oil is chock full of heart-healthy benefits and is one of our top foods that help erections. As a polyunsaturated fat, it is known to have certain protective effects against the heart. But the good news is, it’s not only good for the blood vessels in the heart, but for the blood vessels of the penis, too.
Oysters have long been regarded as an aphrodisiac. But due to their high levels of zinc, they’re also a large supporter of erections. Zinc also helps to build testosterone, which supports libido and sperm production. Although foods to cure erectile dysfunction aren’t exactly an option, foods with zinc can certainly be part of the solution.
Bananas are rich in potassium, which aids in heart health and circulation. Having enough potassium in your diet can also help keep your sodium and blood pressure levels under control. Add bananas to your morning bowl of oatmeal or your afternoon smoothie.
Greek yogurt packs a punch with B12, protein, and potassium. If you’re looking for foods that help erections and can easily be customized with berries, citrus fruits, and nuts, Greek yogurt is a great option. It will keep your heart healthy and aid in circulation, which will also help you maintain healthy erectile function.
Clams are packed with Vitamin B12, which is known to enhance erections. They’re also high in L-arginine, the amino acid that converts to nitric oxide and causes your blood vessels to relax, thus aiding in blood flow.
It’s no surprise that broccoli comes with a wide array of health benefits. But did you know it also contains vitamin C, which boosts blood circulation and has been linked to improved libido? Whether you’re having it steamed or roasted, broccoli is a good one to add to the list of foods for erectile dysfunction.
Tomatoes are rich in lycopene, an antioxidant that gives them their red color. Antioxidants are good for blood vessels in both the heart and the penis. One study found that tomatoes help improve the shape of a man’s sperm (those with high tomato intake had approximately 8-10 percent more normal sperm than those with low tomato intake).
Ginger not only aids in blood flow, but it improves your artery health as well. A study in the International Journal of Cardiology found that eating just a teaspoon a few times a week was enough to offer its heart-healthy benefits. Add ginger to your list of sweet and spicy foods for erectile dysfunction.
Dark chocolate is not only delicious and a good after-dinner treat. Cacao actually increases your serotonin levels, which can lower stress levels and boost your sexual desire. It also increases blood flow through the arteries and relaxes the blood vessels (which helps to send blood to all the right parts of the body).
From cayenne peppers to chili peppers, this ingredient is one of our easy-to-incorporate suggested foods for erectile dysfunction. Peppers are a good choice, as they help to relax the blood vessels and promote better blood flow. Serrano peppers, in particular, are also packed with quercetin, a nutrient that’s been shown to boost your body’s testosterone levels.
Citrus fruits, especially grapefruits, are an easy one to add to the list of foods that help erections. Citrus fruits are high in fiber and help to promote weight loss. Like tomatoes, pink grapefruit is also packed with lycopene.
Green tea contains catechins to help boost your metabolism and eliminate free radicals, which damage the blood vessels. This elimination helps the blood flow more freely throughout the whole body.
Salmon is packed with omega-3 fatty acids, which contain anti-inflammatory properties that can help prevent corporal Veno-occlusive dysfunction (CVOD) — a leading cause of erectile dysfunction.
Like bananas, potatoes are another one of the foods that help erectile dysfunction, thanks to their potassium levels.
Like some of the other foods on this list, red wine contains nitric oxide and the compound quercetin. A glass of red wine will also help ease your mental anxieties and stress, which can help with your overall performance in the bedroom. Keep in mind that excessive alcohol can have the opposite effect, so it’s important not to overdo it.
Walnuts are another good food source of arginine (the amino acid that helps your body make nitric oxide to help with blood flow). A sprinkle of walnuts on your Greek yogurt or a small handful as a snack will fuel you up and get the blood flowing.
Oats and oatmeal are other good sources of L-arginine. They also help lower cholesterol levels and decrease your risk for clogged arteries and poor blood flow. Whip up a big batch in the morning, then top it with other ingredients that help erectile function, like sliced bananas, a drizzle of olive oil, or a dollop of Greek yogurt.
Whether you’re implementing a square of dark chocolate or a teaspoon of ginger, changing your diet can boost your overall health and contribute to better sexual function.
And while you’re on the hunt for foods that help erectile dysfunction, it’s also good to know which foods to avoid. It’s a good idea to steer clear of fried food, soda, processed and red meat, too much alcohol, and anything too high in sodium.
When you’re writing up your grocery list for tonight’s dinner menu, keep this in mind: a healthy heart leads to a healthy sexual life, too.
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Plus, they’re sleek and sexy. Alongside that glass of pomegranate juice or an extra serving of broccoli, Eddie by Giddy can help boost your confidence in the bedroom. If you have any questions at all, don’t hesitate to reach out to our team today or visit the FAQ section of our website.
- The 50 Best Foods for Your Penis: Enlarge and Maintain an Erection. Eat This. URL. Accessed October 19, 2020.
- 8 Penis-Friendly Foods to Boost T-Levels, Sperm Count, and More. Healthline. URL. Accessed October 19, 2020.
- 11 Foods That Reduce Your Risk of Erectile Dysfunction. Men’s Journal. URL. Accessed October 19, 2020.
- The Best and Worst Foods for His Penis. health.com. URL. Accessed October 19, 2020.
- The Dysfunction Diet: Foods Are a Factor of ED. Austin Urology Institute. URL. Accessed October 19, 2020.