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Almost one out of every ten men experiences erectile dysfunction at some
point in their lives. So it’s no surprise that many men and their spouses are
wondering if diet and exercise might help with erectile dysfunction.
Researchers have been testing the best foods and diets to enhance erectile
function, as well as workouts that may be beneficial.
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Erectile dysfunction (ED) is frequently caused by blood vessel damage or low
hormone levels; however, it can also be caused by stress or poor lifestyle
choices such as smoking, eating an unhealthy diet, or neglecting physical
activity.
While drugs can help enhance blood flow and hormone levels, dietary changes
and modest exercise can also improve erectile performance by promoting overall
cardiovascular health. That being said, your first step should be to consult
with your doctor to discover the cause of your E.D. symptoms. In some males,
E.D. is an early indicator of cardiovascular disease.
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Good Foods for Erectile
Dysfunction
The Mediterranean diet and other comparable diets, which are high in fruits
and vegetables, lean protein sources, and healthy fats, boost general health
and reduce the risk of obesity. Maintaining a healthy weight can improve both
erectile function and testosterone levels.
Several studies support the conclusion that eating a Mediterranean-style
diet reduces the incidence of E.D. The association between diet and increased
erectile function was higher in men under the age of 60, but it was observed in
all age categories.
Researchers also discovered that a standard Western diet was associated with
poorer sperm quality. When feasible, choose non-processed foods like fruits,
vegetables, nuts, and grains over high-fat, high-calorie foods and beverages.
Folic Acid
Folic acid, often known as folate, helps reduce high levels of homocysteine.
Homocysteine is an amino acid. At excessive amounts, it can harm the lining of
your blood vessels. High homocysteine levels have been linked to cardiovascular
disease and stroke.
In a study of 120 men with varied degrees of E.D., those with the most
severe had the lowest folic acid levels, although they had normal testosterone
levels. Many fruits and vegetables contain high levels of folate.
Foods rich in folic acid:
Foods rich in flavonoids include asparagus, avocados, spinach, and lettuce.
Flavonoids promote circulation; therefore, diets high in this nutrient may
boost blood flow to the penis. Flavonoids are naturally occurring antioxidants.
In a survey of 25,906 males, those who ate foods high in flavonoids were
less likely to report E.D. Flavonoids increase blood vessel function and reduce
blood pressure. They have anti-inflammatory characteristics and the ability to
control nitric oxide levels. When erectile dysfunction is caused by insufficient
blood flow into the penis, decreasing inflammation and dilation of blood
vessels is likely to help.
Foods rich in flavonoids:
Berries Onions
Dark chocolate.
Bananas
Cocoa Red wine
Citrus L-Citrulline
citrulline is an amino acid. It is a precursor of L-arginine, an amino acid
that relaxes blood arteries and boosts blood flow. Despite the fact that
citrulline is not found in muscle, it appears to promote muscular growth.
Increasing blood flow and muscle mass are two benefits that will help you lose
weight while also improving your cardiovascular health.
In a study of 24 men with mild-to-moderate E.D. who took a placebo for one
month and then L-citrulline for another month, half reported an improvement in
erection hardness from light E.D. to normal erectile function.
In a limited trial, L-citrulline and trans-resveratrol were combined with
phosphodiesterase 5 inhibitors. The study found that adding L-citrulline and
trans-resveratrol improved erectile function in men who were unsatisfied with
the results of PDE 5 inhibitors alone. Watermelon is a great source of
L-citrulline.
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Foods rich in L-citrulline
Watermelon, squash, pumpkin, and cucumbers are good sources of L-arginine.
L-citrulline can be transformed into L-arginine in the body. L-arginine dilates
blood arteries, boosting blood flow.
A meta-analysis of ten studies involving 540 males found that L-arginine
significantly improved E.D.
Foods rich in L-arginine:
Turkey, pork loin, and chicken all contain omega-3 fatty acids.
Increased consumption of long-chain lipids, which are found in most fish, has
been linked to decreased levels of blood vessel inflammation. Reducing
inflammation in tiny blood vessels can increase blood flow to the penis and
surrounding tissues.
Foods rich in omega-3 fatty acids include:
Albacore tuna
Salmon Mackerel
Zinc
Zinc is a micronutrient that promotes testosterone production. Low testosterone levels are connected with severe
to moderate deficiency. The ramifications of marginal levels remain unknown.
Zinc is also required for immunological function.
Foods with zinc:
Ingredients include oysters, crab, beef chuck roast, and pumpkin seeds.
Foods and beverages that may exacerbate E.D. symptoms.
Caffeine
When 3724 males were asked about their dietary habits, those who reported
consuming more caffeine were less likely to have E.D. However, this study used
self-reported data and was not prospective. Caffeine is a vasoconstrictor,
which means it reduces blood flow to the penis. More research is needed to
discover whether caffeine alleviates or worsens E.D. symptoms.
Alcohol
Men should monitor the impact of alcohol on erectile function, despite
contradicting clinical study findings. Alcohol can decrease testosterone
levels, reduce blood supply to the penis, and produce exhaustion. At least in
some males, alcohol can increase E.D. symptoms.
