Being unable to achieve and sustain an erection is not a natural or unavoidable aspect of aging. Doctors are emphatic about that. And data supports their declarations.
Between 30 million and 50 million men in the United States are unable to achieve rigidity sufficient for gratifying intercourse, according to the National Institute of Diabetes Digestive and Kidney Diseases.
And that biomedical research agency reports that by age 40, 40% of men are living with erectile dysfunction. Even if 40 is not the new 25, few would categorize men in that decade of life as aged.
The many causes for erectile dysfunction range from physical injury to psychological challenges to partner conflict to medication side effects.
However, there is a body of research that spans decades and links diet, exercise and weight to improved erectile function. Those studies focused on how diet affects blood vessels, how diet leads to diseases that impede blood flow and identified how foods that improve circulation produce better erections.
In short, they concluded that what’s good for the heart can be good for the penis.
The Mediterranean diet is the lifestyle most frequently associated with reducing the risks of cardiovascular disease, high blood pressure and diabetes – three conditions known to restrict blood flow.
A comprehensive review of trials and studies conducted between 1977 and 2017 that examined the relationship between diet and male sexual health concluded, “Erectile dysfunction appears to lessen in men adhering to the Mediterranean diet.”
Specifically, among those many trials, were results showing that men with erectile dysfunction and metabolic syndrome – abnormalities associated with diabetes and cardiovascular disease – and who switched to the Mediterranean diet regained erectile function: 37% maintained and sustained erections compared to 7% in the control group that did not change their diets.
Among the foods physicians and researchers identified as having nutrients that support blood flow and male sexual health are:
Watermelon
Vessels constricted by disease must relax to allow blood to flow into the penis. Watermelon has the amino acid citrulline. The body converts citrulline to arginine, which causes blood vessels to relax, similar to how Viagra functions.
Pine nuts
Pine nuts are a rich source of arginine. Arginine turns to nitric oxide, which is a vasodilator, a substance that makes blood vessels widen.
Blueberries
The tiny blue fruits are brimming with flavonoids. In a study with 50,000 men, those who ate at least three servings of flavonoid-rich foods were less likely to experience erectile dysfunction.
Grapes
Similar to blueberries, grapes are a good source of flavonoids. As Health & Wellness reported previously, red grapes have been linked to reducing cholesterol, which can clog arteries and impede blood flow.
Salmon
The meaty red fish is a good source of vitamin D, a steroid hormone. Recent research has shown a strong correlation between vitamin D and erectile function. Vitamin D plays an essential role in maintaining the integrity of the walls of vessels through which blood flows to engorge the penis.
Spinach
The leafy green contains an abundance of nitric oxide, which helps blood vessels expand. Kale is another nitric oxide option.
