Erectile dysfunction (ED) can be caused by lifestyle factors, including your diet. While some men find prescription medication the best solution, others can see improvement in their sex lives by switching to a healthier, more balanced diet.

Foods that are high in salt and saturated can all contribute to erectile dysfunction. If you have a habit of grabbing whatever’s easy to consume right off the shelf, your food choices might also be hindering your pleasure in the bedroom.

In this guide, we’ll look into eight foods that naturally boost sexual health and may improve ED symptoms.

Can Food Treat Erectile Dysfunction?

Eating a balanced diet is beneficial for your entire well-being. From better energy levels to improved mood and sleep, we can’t understate the importance of eating well and nourishing your body with healthy foods. When looking to treat ED with lifestyle choices, diet is the first point most practitioners consider.

What you eat can impact how your body performs during sexual activity. Men who consume large amounts of salt, saturated fat and processed foods are more likely to struggle with erectile dysfunction [1].

Alcohol can also have a negative factor on sexual health. Not only does it depress the central nervous system, which slows communication between the brain and the rest of your body, but it also narrows blood vessels and restricts blood flow. Combined, these effects can make it difficult to get an erection.

Avoiding alcohol before you want to be intimate with a partner could help improve your performance and satisfaction during the moment. You can also reduce health risks and negative effects by restricting or eliminating alcohol entirely from your diet.

Diet and Mild to Moderate ED

Men with mild to moderate ED are more likely to see benefits from dietary changes, as their struggles may be linked to eating unhealthy foods. Reducing your salt and saturated fat intake is important, but you also want to introduce some sex-boosting foods into your diet.
For example, foods rich in flavonoids are shown to improve ED. A 2018 study revealed that men who consumed 50 mg or more of flavonoids each day were 32% less likely to have ED [2]. We’ll talk more about flavonoids later in this article.

Severe ED and Dietary Limits

If you have severe erectile dysfunction, meaning you rarely or never get an erection, then diet is not likely to fix your issue. However, it still doesn’t work against you to eat a well-balanced diet. Instead, you should consult with a healthcare professional who can help you overcome ED. In severe cases, the most common and successful treatment is prescription medication that increases blood flow to the penis.

Top 8 Foods to Combat Erectile Dysfunction

These are the top recommended foods for erectile dysfunction, scientifically proven to improve symptoms in some men.

1. Nitrate-Rich Vegetables: Spinach, Lettuce, and More

Your body turns nitrates into nitric oxide, which may help you avoid symptoms of erectile dysfunction by improving blood flow to the penis. Top nitrate-rich vegetables include spinach, lettuce, celery, bok choy, beets, Chinese cabbage and mustard greens.

Another benefit of nitrate-rich fruits and vegetables is their ability to lower blood pressure [3]. They’re also full of other important nutrients like vitamins C and K.

2. Oysters and Shellfish: Nature’s Aphrodisiacs

Thanks to omega-3 fatty acids, zinc and D-aspartic acid, oysters and shellfish may be able to help improve the symptoms of erectile dysfunction. In addition to boosting testosterone production, they can also lower blood pressure and increase sexual arousal.  

3. Protein Sources: Meat, Dairy, and Nuts

Protein-rich diets can help ED thanks to  l-arginine, a key amino acid. L-arginine helps the body produce more nitric oxide. Protein also promotes testosterone production, which is vital for men’s sexual health. Not only does testosterone affect erections, but it also influences libido and arousal levels.

4. Flavonoid-Rich Foods: Cocoa, Dark Chocolate, and Nuts

As we mentioned earlier, flavonoid are plant compounds that are found in many of the top foods for erectile dysfunction. To break them down further, these nutrients have various functions depending on where they come from. Flavonoids can fight against UV damage, lower the risk of heart disease, stop cancer development and help the body fight off oxidative stress.

Research on flavonoids and erectile function, the compounds can possibly lower the risk of ED in some men. A 2016 study by Harvard found that men who were physically active and consumed flavonoids three to four times a week had a lower risk of erectile dysfunction [4].

5. Lycopene-Rich Fruits: Tomatoes, Watermelon, and More

Lycopene is a red pigment that naturally occurs in many colorful fruits and vegetables. In addition to tomatoes and watermelon, you can find plenty of lycopene in guava, papaya, red bell peppers and, surprisingly, asparagus.

6. Avocados: Heart-Healthy Superfoods

Avocados are superfoods packed full of vitamins and nutrients. In addition to being an excellent source of fiber, potassium, magnesium, healthy fats and vitamins C, K, E, and B6, they may also be a good food for combatting ED.

By improving blood flow, avocados may be able to improve erectile function. They can also help you maintain a healthy weight, which is another important factor in good sexual health.

7. Coffee: A Morning Boost for Sexual Health

Your morning cup of joe may do even more wonders than you thought. The caffeine in coffee might be able to increase testosterone levels, which could naturally increase erectile function. It can also increase blood flow and relax the penile arteries, allowing more blood to reach your penis and cause an erection.

A study analyzing survey responses from 3724 men between 2001-2004 found that men who drank two to three cups of caffeinated coffee each day were less likely to have ED [5].

8. The Mediterranean Diet: A Holistic Approach to ED

The Mediterranean Diet is heralded by medical experts for its wide range of benefits, such as no processed foods, low saturated fat and high protein. This diet is rich in anti-inflammatory foods that can improve heart health, lower other risks, and extend your lifespan.

By improving blood circulation and overall wellness, the Mediterranean diet is a nutrition lifestyle approach to managing ED. By introducing healthy unsaturated fats like omega-3 fatty acids and consuming more plant-based sources of nutrients, you could reduce your cardiovascular risks, improve blood flow and see improved erectile function.

Foods to Avoid for Better Erectile Health

Just as there are foods good for erectile function, there are some that can cause symptoms to persist or worsen. Namely, the three worst foods for ED are saturated fats, high volumes of sugar and excessive alcohol.

Saturated Fats: The Hidden Dangers

Saturated fats are solid at room temperature. They naturally occur in many foods like cheese, red meat, yogurt, butter and cream. While a little saturated fat won’t likely harm you, eating large amounts of it can cause heart blockages and cardiovascular disease, as well as weight gain.

Someone who eats 2,000 calories per day should consume no more than 13 grams of saturated fat [6]. To reduce your intake, lower the amount of animal-based products you consume, whether that’s meat or diary. Consider plant-based meals with whole grains, beans and legumes for a more filling, well-rounded diet.

Sugar: Sweetness That Comes at a Cost

Sugar is essential for life, but it also has serious health effects when consumed in large quantities. In a 2,000-calorie-per-day diet, you should not eat more than 50 grams of added sugar. This could also be considered high, and it’s best to aim lower.

Getting your sugar through natural sources, like fresh fruit, is much better than consuming products with sugar added as a sweetener. Coffee drinks with creamer or syrup and soft drinks are often loaded with 20-80 grams of sugar, so be mindful of what you consume.

Too much sugar can increase the risk of diabetes, harm your circulatory system, and lead to higher levels of stress due to insulin spikes. Reducing your sugar intake could have a stabilizing effect on your entire body, which may help improve symptoms of ED.

Alcohol: Moderation Is Key

There is nothing wrong with enjoying a beer or glass of wine now and again, but regular drinking habits can lead to serious health problems. Not only does alcohol increase your risk of several cancers, but it can also cause liver disease, heart disease and nervous system damage.

When it comes to ED, alcohol can make it difficult for you to get an erection. It can also impact arousal, make you drowsy and overall hinder your sexual performance.

Additional Strategies to Enhance Sexual Performance

Staying active and getting enough quality sleep are also important elements of men’s sexual health. Aim to exercise at least 30 minutes each day, five days per week. When it comes to sleep, you should be getting at least 6-8 hours of restful, restorative slumber each night.

Both exercise and sleep play a large role in your body’s regulatory abilities; lack of either can negatively impact heart health, immunity and sexual function. Prioritize well-being over problem-solving; it’s more beneficial to look at the big picture of your life when addressing ED than solely focusing on one lifestyle change to fix everything.

If you find that lifestyle modifications are ineffective, all hope isn’t lost. There are various prescription medications like Viagra that can likely help. Speak with a professional to ask about whether you qualify for these medications.

Additional Healthy Habits for Sexual Wellness

If you are looking for more healthy ways to improve your sexual health naturally, consider:

• Maintaining a healthy weight to prevent complications that may worsen ED, like high blood pressure, heart disease and diabetes.
• Exercising regularly to stabilize hormone and energy levels.
• Quitting smoking to reduce health risks and artery function.
• Managing stress to improve circulation and mental health.
• Addressing underlying health conditions that could impact your sex life.
  

Final Thoughts on Foods for Erectile Dysfunction

Eating a healthy diet can help you feel better every day, maintain a healthy weight, lower health risks and even live longer. When it comes to erectile dysfunction treatment, a healthy diet is part of an overall lifestyle management plan that can improve your symptoms.

You can also incorporate other treatment options into your lifestyle that may help, such as prescription medications.

Conclusion

Nutrition plays a large role in overall well-being, which includes your sexual health. Improving your diet can help lower the symptoms of ED, but it’s not your only option when it comes to getting help.

Speak with a men’s health doctor who can help you find the right treatment for your needs. The team at Phoenix is here for you.

Sources

• Foods That Cause Erectile Dysfunction - GoodRx
• Erectile Dysfunction Treatment: Can Food and Diet Help? - Healthline
• Nitrate-Rich Fruit and Vegetable Supplement Reduces Blood Pressure in Normotensive Healthy Young Males without Significantly Altering Flow-Mediated Vasodilation: A Randomized, Double-Blinded, Controlled Trial - PMC.
• Flavonoid-rich foods and drinks may prevent erectile dysfunction | News | Harvard T.H. Chan School of Public Health
• Role of Caffeine Intake on Erectile Dysfunction in US Men: Results from NHANES 2001-2004 | PLOS ONE
• Saturated Fat | American Heart Association
• Added Sugars on the Nutrition Facts Label | FDA.

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