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Foods and Erectile Dysfunction

We are what we eat so food and drinks have a great impact on our health. Even problems with an erection can be largely improved by diet changes. In addition, eating the right foods prevents many diseases that can cause erectile dysfunction. Let’s learn more about healthy eating habits and foods that are good for every man.

What is Erectile Dysfunction

Erectile dysfunction or ED is a quite common condition that appears due to the aging process and other reasons and is characterized by the following issues:

  • inability to get hard whenever it is needed;
  • the short duration of an erection.

As a result, a man cannot have satisfactory sex and may even lose confidence and acquire psychological problems.


Numerous reasons and their combinations may cause ED. The process of arousal is basically dependent on the brain activity and mental condition and on certain physiological processes related to the blood flow and the condition of blood vessels.

Therefore, we can divide all possible reasons into two groups:

  1. Physical causes, such as heart disease, clogged blood vessels, nerve damage, obesity, metabolic syndrome, smoking, alcoholism and injuries.
  2. Psychological causes include anxiety, stress, depression and relationship problems.

All health issues that damage blood vessels make a firm erection impossible. As for psychological causes, they can change the brain chemistry and hinder the response that the brain usually creates after sexual stimulation. Anyway, the result of both these processes is ED.

Blood flow and erectile function

Why do men need healthy blood vessels and proper blood flow to get hard and maintain an erection? Because it is the physiological basis of this process.

When the brain creates the impulse for arousal, the blood vessels in the penis dilate and blood rushes in creating an erection. If blood vessels are clogged or fragile or an overall blood flow is hindered, this becomes impossible and ED is observed.

What Foods Help with Erectile Dysfunction?

On the one hand, food cannot cure Erectile Dysfunction. On the other hand, it influences overall health, provides the building blocks for the production of hormones and other important compounds, has an impact on our mood, etc. There are all reasons to create a healthy diet and stick to it.

Antioxidant-rich foods

Such products as fruits and vegetables, dark chocolate and nuts contain lots of antioxidants. Their main role is to bind free radicals and thus they help to prevent the aging process. In addition, these molecules improve blood flow and protect blood vessels from damage.

Our bodies are not able to create such compounds, so we need to get them from our everyday diet in sufficient quantities.

Nitrate-rich foods

The process of blood vessel dilation is enhanced by nitric oxide. It can be produced inside the body and for this, we need foods rich in nitrogen. This group includes beets, leafy greens and citrus fruits. When they increase nitric oxide production, the relaxation of blood vessels proceeds more easily and effectively.

Foods Rich in Zinc for Erectile Dysfunction

Another important factor in men’s health is testosterone levels. This hormone is the crucial regulator of the male reproductive system and libido. Its concentration lowers due to the aging process and often results in ED and depression.

For the inner production of this compound, the body requires zinc. Oysters, lean meat, nuts and seeds can deliver this mineral.


In addition, one can add pomegranate to the diet. This fruit is rich in antioxidants and is able to boost nitric oxide production. As we have already mentioned, these compounds and processes are important for maintaining a firm erection.

Onions and garlic

Another way to stimulate circulation and blood flow is to add onions and garlic to the diet. These products are well-known boosters of the immune system and have a positive impact on the cardiovascular system. Thus, consuming them regularly helps to maintain the health of blood vessels and avoid problems with blood flow to all organs and tissues including the penis.

Salmon and other oily fish

This group of food products contains omega-3 fatty acids. They reduce inflammation and improve brainwork and blood flow. That is why salmon and oily fish are considered anti-aging products and are always recommended as a part of a healthy diet.

Maca and ginseng

Last but not least stay such popular aphrodisiacs as ginseng and maca. These plants have a long history of utilization for the improvement of sexual life. Scientists still study their composition and action but it was shown that they are able to enhance libido and sexual performance.

That is why one can easily find supplements with them. As for ginseng, it can be used fresh or as a tea. Thus, everyone will be able to select a way to add it to the diet.

Foods to Limit or Avoid

The next step toward a healthy diet is to eliminate all products that are harmful and avoid bad habits.

Processed foods and sugary snacks

Food that is rich in sugar and is consumed in large quantities leads to obesity, atherosclerosis and diabetes. In turn, all these illnesses damage blood vessels and have a negative impact on sexual performance.

High-sugar beverages

The same is true for the sugary drinks. They do not bring any health benefits. Instead, they sharply raise the blood sugar level and contribute to the development of diabetes.

Trans fats and saturated fats

The biggest damage to the cardiovascular system is done by so-called saturated trans-fats. They create the conditions for atherosclerosis development and are harmful to the whole body.

Lifestyle Changes

While comprising a healthy diet, do not forget to pay attention to the following issues and areas of life.

Increased exercise

Regular exercises help to maintain the cardiovascular system healthy. They also give enough stamina for the proper performance in the bedroom. Therefore, one may select strength training or any other physical activity to maintain weight at one level and to improve blood flow and cardiovascular health.

The main thing is to exercise regularly. Even 30 minutes a day is better than one and exhausting training per week. Exercise should bring you happiness and satisfaction, as well as physical improvement.

Stress management

As mental health is no less important than the physical condition of the body, do not forget to take care of it. Try to reduce the influence of everyday stress through meditation, yoga or counseling. Various mindfulness techniques are quite helpful, improve the mood and prevent depression. This is more than important for men’s health.


Smoking is a bad habit that must be abandoned by everyone who wishes to stay healthy for a long time. The thing is that nicotine damages blood vessels and makes them fragile. As a result, they cannot be dilated properly and all organs and tissues experience a lack of oxygen. As for sexual health, this effect makes a long and strong erection impossible.


In addition, take care of the quality of your sleep. On average, one needs from 6 to 8 hours of sleep every day. Of course, the exact number varies but you should know the one that is satisfactory for you and follow this routine. Lack of sleep inevitably leads to bad mood and mental disorders. If it is a persistent situation, then other diseases may follow. Therefore, do not neglect this point.


Altogether, a healthy diet is always beneficial. It prevents numerous diseases and helps to stay active no matter how old you are and maintain sexual performance at a high level.Now that you know all the basic tips, create your own healthy diet and consume the above-mentioned foods so that you do not suffer from erectile dysfunction.


What foods improve erectile dysfunction?

For this, one needs to consume products rich in antioxidants, nitrates, zinc and omega-3 fatty acids. A healthy diet should include lean meat, fish, fruits and vegetables, nuts and seeds.

What foods are natural Viagra?

This can be said about ginseng and maca that enhance libido and improve sexual performance.

How can I get hard with Ed naturally?

For this, it is important to stick to a healthy diet, abandon bad habits such as smoking and abusing alcohol, stay physically active and take care of your mental condition.

What is the simple trick to cure Ed?

The easiest way is to take such medicines as Cialis or Viagra. In addition, a healthy lifestyle helps to combat the problem on the deeper inner level.