Erectile Dysfunction (also known as impotence or ED) is the inability to have or maintain an erection during sexual activity. It can be caused by medications, obesity, diabetes, high cholesterol levels, and heart disease. Having erection trouble can be disheartening but many supplements and foods can help promote erections and improve sexual function. Here are some healthy foods, herbs, and supplements with scientific evidence and anecdotal data to support their ability to help with erectile dysfunction:
1. Spinach
Spinach is rich in magnesium and has been shown in studies to increase levels of this mineral, which is important in providing the body with energy. Magnesium is one of the minerals that help the muscles and nerves function during sexual arousal. One study found that increasing magnesium intake increased libido, potency, ejaculation frequency, and duration of an erection. High nitric oxide levels have also been linked to increased magnesium levels, suggesting that spinach may improve erectile function. Spinach is also a rich source of zinc and can help with this mineral deficiency that can cause problems with sexual health.
2. Coffee
It contains two important nutrients for the male sex drive. The first is caffeine, which by itself has been shown to enhance sexual desire and arousal, as well as to improve erectile function in some users. However, the major benefit is that it contains many antioxidants that have been shown to improve testosterone levels and sperm quality. If you’re looking for a natural way to boost your libido and get better erections, try adding a cup of coffee in the morning!
3. Avocados
Avocados contain high levels of heart-healthy monounsaturated fats, which may help improve erection quality. They are also a good source of potassium, which is important for healthy blood pressure and sperm function. Avocado has been found to increase low-frequency erections and improve the ability to maintain an erection, which could be helpful for men experiencing erectile dysfunction or premature ejaculation (the inability to delay ejaculation).
4. Chili peppers
They contain a substance called capsaicin. Capsaicin has been extensively studied as a vasodilator, which can widen blood vessels to increase blood flow. In one study, men who ate chili peppers had improved erectile function compared to those who did not. Other studies have also found an association between increased frequency of intercourse and increased intake of capsaicin.
5. Carrots
They are a great source of antioxidants, which help support a healthy immune system and are necessary for synthesizing testosterone and sperm production. In addition to their antioxidant benefits, carrots contain beta-carotene, an antioxidant that increases sexual desire. Beta-carotene is converted into vitamin A. Vitamin A may also reduce erectile dysfunction and improve erectile functioning by improving blood flow during arousal according to the Sexual Medicine Society.
There are a variety of foods that can help improve the quality of erections to promote healthy sexual function. In addition to eating these foods, it is vital to keep a healthy lifestyle that includes moderately exercising, maintaining a healthy body weight, and avoiding smoking and excessive alcohol consumption.