Erectile dysfunction is a distressing condition in which a man finds it difficult to get and maintain an erection. While successful erectile dysfunction treatments do exist, nutrition can play a crucial role in managing this condition.

If you’re suffering from erectile dysfunction, these foods may help you manage your condition.

Can Good Food Choice Help Erectile Dysfunction?

While no one food can fix erectile dysfunction, long-term dietary choices play an important role in helping you fix erectile dysfunction. Various reviews have suggested a link between diet and impotence. A study published in 2018 concluded erectile dysfunction is less common among individuals who follow a Mediterranean diet (a diet rich in fresh fruits, vegetables, whole grains, seafood, beans, and nuts).

Additionally, this study also states weight management improves the sexual health of obese or overweight men [1].

Explore our Men’s Health category page to learn more about this connection.

Best Foods For Erectile Dysfunction

Discover the top dietary choices to help combat erectile dysfunction, and if you think diet is not helping you fight your ED, then you can opt for treatment options like generic Viagra. Generic Viagra is a potent medication prescribed by healthcare providers to treat the symptoms of erectile dysfunction. The active ingredient present in this ED medication is sildenafil citrate.

Berries And Flavonoid-Rich Fruits

A review showed that eating foods rich in flavonoids (plant compounds found in deeply colored vegetables, fruits, cocoa, tea, and wine) reduced the occurrence of erectile dysfunction. Blackberries contain six different types of flavonoids and are the best foods for ED.

Dark chocolate, strawberries, apples, pears, citrus fruits, and red wine are also excellent sources of flavonoids.

Oats And Erectile Dysfunction

Oatmeal contains the nonessential amino acid L-arginine, which can increase blood flow to the penis (for an erection, it is essential to have good blood flow to the penis). A systematic review and meta-analysis showed that L-arginine supplementation could be effective for impotence or ED.

Dark Leafy Greens And Spinach

Vegetables such as Brussels sprouts and dark leafy greens such as romaine, spinach, arugula, and mustard greens have high folate (folic acid) levels. A study found that men who experience ED often have low levels of folic acid.

Fish

Omega-3 fatty acids, found in most fish, help increase blood flow during exercise. Possibly due to these effects, a review found that omega-3 fatty acids helped improve ED in an animal model. Some fish high in omega-3 fatty acids include herring, salmon, sardines, trout, mussels, and anchovies.

Coffee

With its various nutrients and antioxidants, coffee has numerous health benefits. It improves exercise performance and cognition and reduces the risk of chronic illnesses like diabetes. According to research, coffee may play a crucial role in ED. Subjects whose daily coffee intake was 2–3 cups per day experienced the lowest incidence of erectile dysfunction.

This is because caffeine relaxes arteries and increases blood flow [2].

It is important to note here that apart from various healthy food items, it is also crucial to stay hydrated to avoid erectile dysfunction. To learn the link between dehydration and ED read our ‘Can dehydration cause erectile dysfunction?’ blog.

Worst Foods For Erectile Dysfunction

Some of the worst foods for ED are as follows [3]:

Saturated Fats

Fried foods, such as French fries, fried fish, fried chicken, etc., are high in trans fats and saturated fats.

Eating these foods can lead to heart disease, weight gain, and high cholesterol, all of which can cause erectile dysfunction.

Dairy Products

Dairy products such as ice cream, hard cheese, and yogurt made from full-fat milk are high in fat, and consuming a significant amount can lead to cholesterol and increased blood pressure. Both of these increases can increase the likelihood of erectile dysfunction occurring.

Soy Products

One study found that a diet rich in soy products can cause erectile dysfunction in men. The participants in the study regained normal sexual function by changing their diet. Foods that contain a high amount of soy include tofu, soy nuts, soy sauce, and tempeh.

Sugar

Excessive sugar intake can lead to diabetes, heart disease, and obesity, all of which are risk factors for impotence in men. Therefore, limit sugary foods such as cakes, candies, pies, cookies, etc.

Conclusion

Diet is one of many factors that can affect erectile dysfunction, a complex dysfunction. By avoiding the worst foods and adopting a healthy diet consisting of fruits, vegetables, lean proteins, and healthy fats, men can reduce the risk of ED.

If ED persists despite lifestyle and dietary changes, it’s essential to consult a healthcare provider first.