A common problem faced by young couples these days is Erectile Dysfunction (ED). The stress and anxiety of modern life is the prime cause. Doctors recommend erectile dysfunction exercises to help you regain your lost vigour, but exercising only cannot be enough. Having a proper diet that contains all the required nutrition to support your body is a must.

Erectile Dysfunction is a disease that is characterized by the inability to achieve and sustain an erection strong enough for a fulfilling engagement. This is experienced by men of all ages and affects their relationship with their partner, their relationship with others and their general lifestyle.

Apart from exercising to restore the lost agility, certain food habits can help treat the problem. Here are certain diets that can be followed, and eating some specific food items can contribute to a successful treatment.

Does food choice help ED?

According to a study conducted in 2018 with participants of the age group 18-40, consumption of increased amounts of flavones in their diet improved their ED. Now, flavones are compounds commonly available in fruits and vegetables. These are part of their parent compound flavonoids easily found in teas, fruits and vegetables. 

Here is a list of specific foods with high flavone concentrations:

  • Chamomile tea
  • Bergamot juice
  • Artichoke heads
  • Kumquat
  • Bell peppers

However, the number of flavones in food ranges like in bell peppers, there are usually 0.1–12.9 milligrams of flavones per 100 grams of fresh weight. This is an indicator that the source quality of fruits and vegetables affects the number of flavones in the final product.

What food choice can help ED?

Research has proved that certain food has properties that can help to prevent erectile dysfunction. The following are the key items that can help.

Berries

A study of a 10-year perspective of 25,096 middle-aged males has revealed that those who consumed most flavonoids had 9-11% reduced events of erectile dysfunction than the ones who consumed less. It was observed that the chance of facing erectile dysfunction was reduced by up to 19% in males who were consuming the following five flavonoid-rich berries and other fruits.

  • Strawberries
  • Blueberries
  • Apples
  • Pears
  • Citrus fruits

Salmon

A study in 2016 observed the relationship between Omega-3 fatty acids and erectile dysfunction. It was really that an increased consumption of Omega-4 can help in lowering psychological damage, which in turn can lower the chances of facing erectile dysfunction.

The National Institutes of Health recommends that cold water salmon is one of the most fundamental foods for Omega-3 consumption. A Farm-raised salmon is more prone to have less nutrients as the Omega-3 is obtained from the algae, and it is not common in the fish farms. The Omega-3 levels in farmed salmon are largely dependent on what the salmon consumes. To receive higher intakes of Omega-3, one must eat more wild cold water salmons.

Olive Oil 

Olive oil is listed among the beneficial ingredients after the 7-year study. Clinical trials have examined the relationship between Mediterranean food items and erectile dysfunction. However, the research was conducted with virgin and extra virgin olive oils only. This is because any oil that undergoes a refinement process changes its molecular structure.

Studies have observed the alteration that happens to food oils due to refinement. The results show that it can destroy the antioxidant and omega-3 anti-inflammatory properties. This also removes the properties that are beneficial for erectile dysfunction.

Whole Grains 

Studies have examined the effects of grains on erectile dysfunction. The results have come up with the effects of the Mediterranean diet. These include whole grains, which are highly beneficial for treating erectile dysfunction than a low-fat diet.

It can be said that a healthy, balanced diet that includes whole grains without any harmful additives like pesticides can potentially help improve conditions of erectile dysfunction.

However, researchers need to conduct more studies that focus on the overall benefits of consuming whole grains, particularly in comparison with keto or low-carb lifestyles.

Meats and Poultry 

A food component that can improve the condition of erectile dysfunction is l-arginine — an amino acid found in protein-rich foods. The research of 2017 reveals that I-arginine levels are found to be significantly low in males with dysfunctional erection. 

The human body uses I-arginine to prepare nitric oxide, which are molecules that widen and relaxes blood vessels which increase blood flow in the penis. Food items which are good sources of I-arginine are:

  • Poultry
  • Red meat
  • Fish
  • Nuts
  • Dairy products

Leafy greens 

Nitrates are compounds available in food that increase nitric oxide levels. Researchers reveal that these help reduce blood pressure and inflammation. 

Nitrate-rich food includes:

  • Arugula
  • Spinach
  • Lettuce
  • Radish

Tea and Coffee

Teas increase flavonoids as part of a healthy diet, as a study in 2020 revealed.

The impact of coffee on erectile dysfunction is found that long-term coffee intake does not lead to ED. Rather, as prime Purush claims, coffee contains antioxidants that can help build resistance to inflammation when consumed at moderate levels.

Thus, food and diet play a great role in offering effective results of your medications and exercise to treat erectile dysfunction.