Men’s sexual health is not a popular topic of discussion even among men. Most men go into denial mode when they are diagnosed with Erectile Dysfunction (ED). However, ED is a common condition which has nothing to do with your masculinity and you should not shy away from getting the required treatment immediately. Apart from taking the right medications, you can also improve your sexual performance by making sure you have the right foods. In most cases, ED is just a symptom on not enough blood reaching your penis. Here’s how you can change that.
Blueberries And Oranges
According to the Centers for Disease Control and Prevention, just 13 percent of Americans eat enough fruit. In a 10-year study of more than 25,000 men, Harvard University researchers found that men who ate foods packed with certain flavonoids—anthocyanins, flavanones, and flavones—had a lower ED risk than guys who didn’t eat as much of them. The effect was particularly strong among those under 70 years old.
In fact, men who ate flavonoid-rich foods—like blueberries, strawberries, apples, and citrus fruits—a few times a week reduced their ED risk by 9 to 11 percent compared to those who ate them less frequently. The researchers speculate that flavonoids found in these foods may help improve the health of your blood vessels by relaxing your arteries.
Salmon, Egg Yolks, And Fortified Milk
Scientists have found that men who took adequate vitamin D had a significant increase in their testosterone levels. Testosterone plays a big role in keeping your sex drive alive. Italian researchers found that when you don’t get enough vitamin D, you produce free radicals that decrease nitric oxide in your body, a compound that helps your blood vessels function. Without it, your blood vessels can’t relax, hindering the flow of blood to your penis. Salmon, egg yolks, and fortified milk are rich sources of natural vitamin D which can be consumed regularly.
Pistachios, Almonds, And Walnuts
Whether you’re on a diet or not, nuts and seeds are the best snacks you can have. To find out the effects of having nuts on erectile dysfunction, a group of researchers from Turkey gave 17 men with ED 100 grams of pistachios for three weeks. The men reported a significant improvement in their erectile function, ability to orgasm, libido, sexual satisfaction, and overall happiness in life. Pistachios contain a high amount of an amino acid that boosts nitric oxide in your body. And like almonds, walnuts, and most other nuts are a great source of healthy fats, which are good for your heart and therefore your penis.
According to a study of more than 3,700 men from the University of Texas Health Science Center at Houston, those who downed the equivalent of 2 to 3 cups of a coffee a day were less likely to report erectile dysfunction (ED) issues than men who skipped their cup of Joe. This is because caffeine triggers a series of effects in your body that help the arteries in your penis relax and blood flow to increase, producing an effect similar to ED drugs.
Peppers, Peaches, And Spinach
In a research conducted by the University of Texas Medical Branch, researchers divided 75 men—all heavy smokers with poor semen quality— into three groups. One group took 200 mg of vitamin C, another took 1,000 mg, and the last group took a placebo. After four weeks, the 200-mg group improved their sperm quality by 15 percent, meaning they not only had a higher sperm count, but their sperm was able to swim more efficiently and survive longer, too.
The results for the 1000 mg group were even more promising. They more than doubled their sperm quality by 40 percent. While you have the option of taking supplements, the best way to make sure you get enough vitamin C is eating foods like yellow peppers, peaches, and spinach.
Legumes, Whole Grains, And Olive Oil
Your heart health and penis health are linked quite closely. Heart disease is actually one of the most common causes of ED. Once plaque starts to build up in your blood vessels, the ones in your penis are the first to get blocked up. To confirm the link, Italian researchers had 35 men with diagnosed with ED and metabolic syndrome—a group of factors linked to heart health problems—load up their plates with lots of fruits, vegetables, whole grains, olive oil, and fish. Another 30 men with metabolic syndrome followed a control diet.
After 2 years, about one-third of the men following the Mediterranean diet regained normal sexual functioning and saw lower levels of inflammation in their bodies. Researchers aren’t exactly sure why the diet could help men with ED, but they believe the combination of eating more fiber-filled and antioxidant-rich foods may have anti-inflammatory properties, which helps promote healthy blood flow.