9 Best Foods to Improve Erectile Function

According to research in Turkey, after 17 men with erectile dysfunction ate 100 grams of pistachios for three weeks, their erectile function was reported to have improved, including orgasmic ability, libido, sexual satisfaction, and overall life happiness. In addition, they also have higher HDL or good cholesterol and lower LDL or bad cholesterol.

Pistachios contain high amounts of amino acids that increase nitric oxide in the body, say researchers. So almonds, walnuts and other nuts such as pistachios are a source of healthy fats that are good for your heart and penis, said Dr. Brahmbhatt.

7. Blueberries, Oranges

In a 10-year study of more than 25,000 men, Harvard University researchers found that men who ate foods packed with certain flavonoids, such as anthocyanins, flavanones, and flavones, had a lower risk of erectile dysfunction than men who didn’t consume too many flavonoids. The effect was especially strong among those under 70 years of age. Because men who eat foods rich in flavonoids such as blueberries, strawberries, apples and citrus fruits, several times a week can reduce the risk of erectile dysfunction by 9-11% compared to those who rarely eat them. Researchers speculate that the flavonoids found in these foods may help improve the health of your blood vessels by relaxing your arteries.

Men who are physically active (consider that 2 to 5 hours of brisk walking a week) and eat flavonoid-rich fruits reduce their risk of erectile dysfunction by 21%. So make sure to keep your body fit plus the US Dietary Guidelines for consuming two cups of fruit every day.

8. Nuts, Seeds, Olive Oil

Since the Mediterranean diet is good for your heart, it’s no surprise that the Mediterranean diet can benefit your penis too. Heart disease is actually one of the most common causes of erectile dysfunction. Once plaque starts to build up in your blood vessels, the one in your penis is the first to become blocked.

To test this, Italian researchers tested 35 men diagnosed with erectile dysfunction and metabolic syndrome (a factor associated with heart problems) to consume lots of vegetables and fruit, whole grains, olive oil and fish in their daily diet. Another 30 men with metabolic syndrome followed a control diet.

After two years, about a third of men following the Mediterranean diet regained normal sexual function and saw lower levels of inflammation in their bodies.

Researchers aren’t sure why a diet might help men with erectile dysfunction, but they do believe the combination of a diet rich in fiber and antioxidants has anti-inflammatory properties that help increase blood flow, the study authors said.

Other research shows that the Mediterranean diet can help you lose a few pounds, and that a healthy weight is linked to stronger erections. That’s because being overweight can impair the function of your blood vessels, which interferes with blood flow to your penis. A study of more than 7,000 adults published in The Lancet found that the Mediterranean diet can help people lose weight without counting calories. It is great at reducing belly fat, which increases the risk of heart disease.

9. Peppers, Peaches

Vitamin C is the key to healthy sperm, according to research from the University of Texas Medical Branch.

In the study, researchers divided 75 men, all heavy smokers with poor semen quality, into three groups. One group took 200 mg of vitamin C, the other group took 1,000 mg, and the last group took a placebo.

After four weeks, the 200 mg group improved their sperm quality by 15 percent, meaning they not only had a higher sperm count, but their sperm was also able to swim more efficiently and last longer.

What’s more, the 1000 mg group more than doubled by 40 percent. Vitamin C appears to protect your sperm’s DNA from cell-damaging free radicals, say researchers. That’s important, because damaged sperm can interfere with your ability to get pregnant when you’re ready to have children.

Aim for a minimum of 90 mg and no more than 2,000 mg of vitamin C a day, advises the National Institutes of Health. Researchers in this study used supplements, but you can meet your daily dose with foods rich in vitamin C, such as oranges, while yellow peppers, peaches, and spinach are the best sources of vitamin C.

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