12 Foods That Help with ED

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12 Foods That Help with ED

While further research is needed, preliminary evidence shows that eating these foods could be beneficial for men’s health. In addition to decreasing ED, they have other health benefits, making it a win-win to add them to your diet.

1. Blackberries and other flavonoid-rich fruits
A study showed that regularly eating flavonoid-rich foods reduced the incidence of ED. Blackberries have six different types of flavonoids. If berries aren’t your thing, dark chocolate, strawberries, blueberries, apples, pears, citrus fruits, and red wine are great sources of flavonoids. A 2016 study found that men who consumed these flavonoid-rich foods experienced a 9%-11% reduction in ED.

2. Watermelon
Research in animals shows that L-citrulline, which is found in watermelon, might stimulate blood flow to help with ED. In other words, this summertime fruit could have an effect similar to Viagra, increasing circulation to the penis, although further research is needed to evaluate this possibility. It also contains lycopene, which is beneficial for heart health, which is noteworthy if ED is being caused by an underlying condition. Lycopene-rich foods include tomatoes, guava, carrots, red oranges, pink grapefruit, and apricots.

3. Spinach and dark leafy greens
Vegetables such as asparagus and Brussels sprouts and dark leafy greens like spinach, romaine, arugula and mustard greens have high levels of folate (folic acid). Folate is a natural form of vitamin B9. A study found that men who experienced ED often had low levels of folic acid. Further investigation is needed to determine if increasing your intake of folic acid could help you to prevent or reverse the effects of ED.

4. Oatmeal
Oatmeal contains the nonessential amino acid L-arginine, which can relax the smooth muscle lining of blood vessels and increase blood flow. A systemic review and meta-analysis has shown that L-arginine supplementation could be effective for ED.

5. Pistachios, walnuts, hazelnuts, and almonds
Researchers examined if eating pistachios would help men who had ED. After three weeks of eating pistachios, the study participants in this small, uncontrolled experiment had a significant improvement in erectile function. Pistachios are a source of antioxidants that might help improve blood flow.
Another study found that healthy males who consumed a mix of almonds, hazelnuts, and almonds experienced enhanced orgasm quality and sexual desire, though more research is needed to determine their impact on ED.

6. Pomegranate juice
Although it was not significantly significant, a study of 53 men at California State University found that 25 of the 42 participants who had improvements with ED during the study achieved this when drinking pomegranate juice for four weeks. Antioxidants found in pomegranate juice, enhance nitric oxide levels which can improve ED. It’s not proven, but if you enjoy sipping on this tart beverage, it may be worth a try.

7. Avocado
The Aztecs named avocados ahuacatl, a Nahuatl word meaning testicle because these green fruits were symbols of love and fertility. In the modern day, it’s known that avocados have high levels of zinc, which may increase testosterone levels.

8. Bananas
Bananas are high in potassium. Bananas also contain lots of flavonoids. Research found that men who had the highest intake of flavonoids over a 10-year span were 10% less likely to experience ED.

9. Fish
Omega-3 fatty acids, found in most types of fish, may help to increase blood flow during exercise. Possibly related to this effect, a study found that in an animal model, omega-3 fatty acids helped improve ED. Some types of fish that are high in omega-3 fatty acids include albacore tuna, salmon, herring, mussels, anchovies, swordfish, sardines, mackerel, and trout.

10. Chili peppers
Research looking at herbal remedies for ED used by men in Uganda noted that capsicum frutescens (chili pepper) may be helpful as a circulatory stimulant. You know that feeling of your sinuses opening up after you eat something hot and spicy? Chili peppers could increase blood flow by affecting your blood vessels, an effect seen in an animal study.

11. Peanuts
Peanuts are rich in arginine, an amino acid used by the body to build protein. According to a 2019 systematic review and meta-analysis, supplementing with arginine may help ED by boosting nitric oxide levels in the blood, increasing blood flow.

12. Coffee
With its numerous nutrients and antioxidants, coffee has many health benefits. It improves cognition, exercise performance, and reduces the risk of chronic diseases like diabetes, Parkinson’s and Alzheimer’s. According to research, coffee may play an important role in ED, too–subjects whose daily intake of coffee was 2-3 cups per day experienced the lowest incidence of ED. That may be because caffeine relaxes arteries and increases blood flow.