Erectile dysfunction (ED) can be a frustrating and embarrassing issue for many Aussie blokes. It occurs when an erection is not firm enough for sexual intercourse and can be caused by a variety of physical and psychological factors. The key to overcoming ED lies in improving blood flow to the penis. And fortunately, nature has provided a range of delicious and nutritious foods that can help boost blood flow, improve male reproductive health, and promote stronger erections. So, let’s explore 8 foods for a healthier and more satisfying sex life.
Almonds
Almonds have been shown to have a positive effect on sexual health, including improving erections. This is because almonds are a rich source of essential nutrients, such as vitamins, minerals, and healthy fats, that are known to promote good heart health and improve blood flow.
One study published in the International Journal of Impotence Research found that consuming a diet rich in monounsaturated fats, such as almonds, improved sexual function in men with ED. The study suggested that the beneficial effects of monounsaturated fats may be due to their ability to lower cholesterol levels and improve blood flow to the penis.
Another study published in the Journal of Sexual Medicine found that almonds, along with other nuts, were associated with a reduced risk of ED. The study concluded that the high content of arginine, an amino acid that helps to relax blood vessels and improve blood flow, in almonds and other nuts might be responsible for their positive effect on sexual health.
While more research is needed to fully understand the relationship between almonds and erections, these findings suggest that incorporating almonds into a healthy diet may have a positive impact on sexual health and function.
Salmon
Salmon is a type of fish that is rich in omega-3 fatty acids, protein, and essential vitamins and minerals, all of which are known to have a positive impact on sexual health and function. Some of the ways salmon can improve erections include:
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Omega-3 fatty acids: Omega-3 fatty acids are essential fats that play a role in maintaining good cardiovascular health and improving blood flow, which is critical for maintaining an erection. One study published in the Journal of Sexual Medicine found that men who consumed a diet high in omega-3 fatty acids were less likely to experience ED.
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Protein: Salmon is an excellent source of high-quality protein, which is important for maintaining healthy muscles and tissues, including those in the penis.
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Vitamin B12: Vitamin B12 is important for maintaining healthy nerve function, which is critical for sexual health and function. A study published in the Journal of Sexual Medicine found that men with ED were more likely to have a deficiency in vitamin B12.
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Magnesium: Magnesium is important for maintaining healthy blood flow and muscle function, both of which are critical for maintaining an erection. A study published in the International Journal of Impotence Research found that magnesium supplementation improved sexual function in men with ED.
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Zinc: Zinc is important for maintaining healthy testosterone levels, which play a role in sexual health and function. A study published in the Journal of Sexual Medicine found that zinc supplementation improved sexual function in men with ED.
Eggs
Eggs are a nutritious food known to have a positive impact on sexual health and function. Here are some of the ways eggs can improve erections:
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Protein: Eggs are an excellent source of high-quality protein, which is important for maintaining healthy muscles and tissues, including those in the penis.
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Choline: Choline is a nutrient found in eggs that helps to improve blood flow by relaxing blood vessels and promoting healthy nerve function. A study published in the American Journal of Clinical Nutrition found that choline supplementation improved blood flow and reduced the risk of ED.
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Vitamin B5 and B6: Vitamin B5 and B6 are important for maintaining healthy testosterone levels, which play a role in sexual health and function. A study published in the Journal of Sexual Medicine found that supplementation with vitamins B5 and B6 improved sexual function in men with ED.
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Zinc: Zinc is important for maintaining healthy testosterone levels, which play a role in sexual health and function. A study published in the Journal of Sexual Medicine found that zinc supplementation improved sexual function in men with ED.
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Vitamin D: Vitamin D is important for maintaining healthy blood flow and for the proper functioning of the male reproductive system. A study published in the Journal of Sexual Medicine found that men with ED were more likely to have a deficiency in vitamin D.
Avocados
If you’ve ever needed a better reason to blow your mortgage savings, your sex life may be it. That’s because avocados are believed to have a positive impact on sexual health and function.
Here are some of the ways avocados can improve erections:
- Healthy Fats: Avocados are rich in healthy monounsaturated and polyunsaturated fats, which are important for maintaining cardiovascular health and promoting healthy blood flow. A study published in The Journal of Sexual Medicine found that a diet high in monounsaturated fats improved sexual function in men with ED.
- Vitamin B6: Vitamin B6 is important for maintaining healthy testosterone levels, which play a role in sexual health and function. A study published in the Journal of Sexual Medicine found that supplementation with vitamin B6 improved sexual function in men with ED.
- Potassium: Potassium is a mineral that is important for maintaining healthy blood flow and for the proper functioning of the male reproductive system. A study published in the Journal of Sexual Medicine found that men with ED were more likely to have a deficiency in potassium.
- Folate: Folate is a B vitamin that is important for maintaining healthy blood flow and for the proper functioning of the male reproductive system. A study published in the Journal of Sexual Medicine found that men with ED were more likely to have a deficiency in folate.
- Vitamin E: Vitamin E is an antioxidant that helps to protect against oxidative stress and inflammation, which can negatively impact sexual health and function. A study published in the Journal of Sexual Medicine found that supplementation with vitamin E improved sexual function in men with ED.
Beetroots
Beetroot supposedly has a positive impact on sexual health and function, particularly for men with erectile dysfunction (ED). Here are some of the ways beetroot can improve erections:
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Nitrates: Beetroot is a rich source of nitrates, which the body converts into nitric oxide (NO). Nitric oxide is a molecule that helps to relax and dilate blood vessels, which can improve blood flow to the penis and help treat ED.
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Antioxidants: Beetroot is also a good source of antioxidants, including vitamins C and E, and the pigments that give it its vibrant red colour. Antioxidants help to protect against oxidative stress and inflammation, which can negatively impact sexual health and function.
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Blood Flow: A study published in the Journal of Sexual Medicine found that drinking beetroot juice improved blood flow to the penis in men with ED. This improved blood flow can help to improve erections and sexual function.
Dark chocolate
Dark chocolate has been linked to several potential health benefits, including improved sexual function and increased blood flow to the penis. Here are some of the ways dark chocolate may improve erections:
- Nitric Oxide: Dark chocolate contains flavonoids, which are a type of antioxidant. Some flavonoids have been shown to increase levels of nitric oxide (NO) in the body – the molecule that helps to relax and dilate blood vessels, which can improve blood flow to the penis and help treat erectile dysfunction (ED).
- Arginine: Dark chocolate also contains arginine, an amino acid that can help to improve blood flow by increasing nitric oxide production.
- Antioxidants: Dark chocolate is a good source of antioxidants, including polyphenols and flavonoids, which help to protect against oxidative stress and inflammation. These factors can negatively impact sexual health and function.
- Mood Boost: Dark chocolate has also been linked to improved mood and decreased stress levels, which can help to reduce performance anxiety and improve sexual function.
Citrus fruits
Known as the ultimate providers of vitamin c, citrus fruits, such as oranges, lemons, and grapefruits, are a rich source of vitamins and minerals that are essential for good health and sexual function. Here are some of the ways citrus fruits may improve erections:
- Vitamin C: Citrus fruits are an excellent source of vitamin C, which is a powerful antioxidant. Vitamin C helps to protect against oxidative stress and inflammation, which can negatively impact sexual health and function.
- Nitric Oxide: Vitamin C is also essential for the production of nitric oxide (NO), which is a molecule that helps to relax and dilate blood vessels. Improved blood flow to the penis can help to improve erections and treat erectile dysfunction (ED).
- Folate: Citrus fruits are also a good source of folate, a B vitamin that is essential for healthy blood flow.
- Antioxidants: Citrus fruits contain a variety of antioxidants, including flavonoids and anthocyanins, which help to protect against oxidative stress and inflammation.
Oysters
Oysters have long been considered an aphrodisiac, and some people believe that they can help improve erections. The scientific evidence supporting this claim is limited, but there are a few ways that oysters may have a positive impact on sexual health and function, including:
- Zinc: Oysters are an excellent source of zinc, a mineral that is important for sexual health. Zinc is involved in the production of testosterone, a hormone that is essential for sexual desire and function. Zinc deficiency has been linked to low testosterone levels and decreased sexual function in some studies.
- D-aspartic acid: Oysters contain high levels of D-aspartic acid, an amino acid that has been shown to increase testosterone levels in some studies.
- Niacin: Oysters are also a good source of niacin (vitamin B3), which is involved in the production of sex hormones.
Erectile dysfunction and the Mediterranean diet
The Mediterranean diet is a dietary pattern that is based on the traditional food habits of people living in the Mediterranean region, including countries like Greece, Italy, and Spain. This dietary pattern is characterised by an emphasis on whole, minimally processed foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, as well as moderate amounts of fish, poultry, and dairy products. The Mediterranean diet also includes healthy fats, such as olive oil, and is relatively low in red meat, sugar, and saturated fats.
Studies have shown that following a Mediterranean diet may improve erectile function. Some of the ways in which this diet may contribute to better sexual health include:
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Improved heart health: The Mediterranean diet has been linked to a reduced risk of heart disease, which can also have a positive impact on sexual health. Erectile dysfunction is often linked to cardiovascular health, so maintaining a healthy heart is important for sexual function.
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Increased blood flow: The Mediterranean diet is high in antioxidants, such as those found in fruits, vegetables, and nuts, which may help improve blood flow. Improved blood flow is important for maintaining healthy erections.
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Reduced inflammation: The Mediterranean diet is also low in pro-inflammatory foods, such as processed foods and red meat, which may contribute to inflammation in the body. Chronic inflammation has been linked to a range of health problems, including erectile dysfunction.
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Better weight control: The Mediterranean diet is associated with a healthy weight, which is important for sexual health. Excess weight has been linked to decreased sexual desire and erectile dysfunction.
Other ways to improve erectile dysfunction
In addition to eating a healthy diet, there are several other lifestyle changes you can make to improve erectile function:
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Exercise regularly: Regular exercise has been shown to improve cardiovascular health and circulation, which can help to improve blood flow to the penis and maintain strong erections. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Learn more about how exercise can help erectile dysfunction.
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Stop smoking: Smoking is a known risk factor for erectile dysfunction, as it can damage blood vessels and reduce blood flow. Quitting smoking can improve blood flow and help prevent ED.
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Limit alcohol consumption: Excessive alcohol consumption can impair sexual function and cause ED. It’s recommended to limit alcohol consumption to no more than 2 drinks per day for men.
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Maintain a healthy weight: Being overweight or obese can contribute to ED by reducing blood flow and causing hormonal imbalances. Losing weight and maintaining a healthy weight can improve sexual function.
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Reduce stress: Chronic stress can interfere with sexual function and lead to ED. Finding strategies to reduce stress through relaxation techniques such as yoga, meditation, or deep breathing can help to improve sexual health.
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Get enough sleep: Lack of sleep can negatively impact sexual health, including reducing libido and causing ED. Aim for 7-9 hours of quality sleep per night to maintain sexual health.
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Manage chronic conditions: Chronic conditions such as diabetes, heart disease, and high blood pressure can contribute to ED. Managing these conditions through proper treatment and lifestyle changes can help to improve sexual function.
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Seek prescription treatments for ED: Evidence indicates that using PDE-5 inhibitors in the treatment of erectile dysfunction significantly improves erectile function in men, with 78% of men reporting improved erections after use.
Get your sexual health sorted!
The Stagger medical team prescribe ED meds online to improve performance in the bedroom. Start the conversation and find out the best ED treatment for your situation.
Sources:
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