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Erectile dysfunction (ED) is more common in India than most people know. A recent study showed that 52% of males aged 40 to 70 have some kind of ED, which means that more than half of men in this age group experience issues with sexual performance.
You may have heard that ED is majorly caused by specific medical conditions, certain medicines and stress, but even your diet can impact your sexual health significantly. What you eat has a direct impact on your blood circulation, stress hormones, and overall health, which are all vital for healthy erections.
In this blog, we will discuss how diet influences erectile performance and what foods you should eat and what you should stay away from for healthy erections.
How Does Your Diet Impact Erection Health?
Do you know why everything you eat impacts your sexual performance? The major reason is that it directly impacts blood circulation, nerve health and hormonal balance, the three pillars of optimum sexual function.
- Blood Flow: Foods rich in nutrients like omega 3 essential fatty acids or good fats keep your blood vessels healthy. During erections, it's the blood flow that brings about that strong response.
- Nerve Health: Basically, your nerves carry all messages from your brain to body parts including your penis. When you eat essential vitamins including vitamin B and Vitamin E, they help to guard these nerves and keep the channels of communication open.
- Hormones: What you eat also affects your hormones, including testosterone (which is vital in sexual performance and arousal). Foods like dairy products supply the building blocks (like zinc and protein) for healthy testosterone production.
On the other hand, you should also know that poor eating habits do the opposite. Sugar, fat and insufficient nutrients can block arteries, weaken nerve signals, and disrupt your hormone levels. Thus, bad food choices can impede your sexual health and lead to erectile dysfunction.
Pro Tip: There is no magic pill to improve your sexual health. Start with modest changes in your diet. Choose water rather than soda, try nuts rather than chips and see how these small changes affect your mood and sexual performance.
What Are the Best Foods for Stronger Erections?
If you want to keep things exciting and active in the bedroom, it is essential to watch what you eat to get that boost. Here, we have mentioned some food items that can help with erections. These foods have been scientifically proven to improve erections and are easy to incorporate in your diet.
Berries
Do you know that berries are beneficial for your sexual health? Berries like strawberries, blueberries, and blackberries are loaded with flavonoids. These nutrients promote blood circulation for a healthy erection and improved performance.
Avocados
This creamy fruit promotes heart health and erection strength. Healthy fats like avocados promote blood flow. They also contain L-carnitine that can boost nitric oxide in your body so your blood vessels can expand during arousal.
Coffee
A morning cup of coffee can boost your metabolism and improve blood circulation. This increased circulation could also help with stronger erections, making coffee an unexpected ally in promoting your sexual health.
Watermelon
Watermelon is also sometimes referred to as the natural Viagra. It possesses a substance called citrulline which changes into arginine in your body. This increases production of nitric oxide and opens up blood vessels, enabling improved blood flow to the penis.
Dark Chocolate
Dark chocolate is good for the heart and for your libido. Dark chocolate is loaded with flavonoids and it also reduces blood pressure. Additionally, it boosts nitric oxide production, which is useful for erectile function.
Garlic
Garlic is considered an invaluable herb in Ayurveda for the health of your arteries. Garlic helps keep arteries free from plaque and improves blood circulation, which is essential for strong erections.
Pomegranate Juice
Pomegranate juice has rich antioxidants which help improve blood circulation and erectile function. Drinking pomegranate juice daily can also increase nitric oxide levels in your body, which is good for erectile response and circulation.
Whole Grains
Whole grains are a part of the heart healthy Mediterranean diet and help in maintaining vascular health for healthy erections. Foods such as oatmeal, whole wheat bread and brown rice are good for the heart and circulatory system, which in turn are good for your sexual health and for preventing issues like premature ejaculation.
Nuts & Legumes
Nuts are not just great snacks; they are also excellent for your sexual health. Nuts and legumes provide essential nutrients which boost nitric oxide. If you regularly consume these foods, you can see an improvement in your sexual function and erection strength.
Leafy Greens
Leafy green vegetables like arugula, spinach and kale are loaded with nitrates, which help increase nitric oxide levels, boosting blood circulation. The better the blood flow, the better the erection.
Pro Tip
You do not have to change your diet completely. Try adding 2-3 of these food items in your weekly diet chart. Even little changes can make a noticeable difference in your sexual health and performance.
Which Foods Should You Avoid to Protect Your Erections?
Just as there are foods that can help you maintain better sexual health, there are some food items that can do more damage than good. For maintaining firm erections, you must avoid these foods which can easily sabotage your erectile function.
Sugary Foods : You might feel tempted to grab a candy bar or an extra slice of cake, but the fact is that too much sugar could lead to weight gain and poor blood circulation. Excess body fat can decrease blood circulation and bad circulation can lead to weaker erections. High sugar intake can also alter your insulin levels and indirectly impact your hormonal balance and sexual health.
High-Fat Meals: Greasy fast food meals are bad for your heart, and what is bad for your heart is terrible for your erections. Foods loaded with bad fats may build up plaque inside your arteries and hinder flow of blood to your penis. This may make attaining and maintaining an erection difficult.
Alcohol: It is a known fact that alcohol can hinder your erection. Alcohol is a depressant which may also hinder your body's production of testosterone, which is necessary for sexual performance and arousal. If you drink excessive alcohol, this can dampen your mood, lower your sexual desire and make it difficult to maintain an erection.
Pro Tip
Remember this simple rule - if it’s greasy or too sugary, it’s likely bad for your performance too. Make smarter choices about what you eat and drink to boost your overall health and your sexual performance.
Conclusion
When you improve your diet, it makes you feel empowered to feel confident and energetic in every part of your life. So, when you choose the appropriate foods, you are not only feeding your body but you are also fueling your future.
Remember, the path to better health and stronger erections doesn’t require drastic changes overnight. Start small, maybe swap a snack or add a fruit, and build from there.
If you need more information about your health condition or treatment options, you can talk to our expert Jiva doctors today. Just dial 0129-4264323.
