If you face difficulty in either achieving or maintaining the erection in the penis, you must know that it is erectile dysfunction. Erectile dysfunction is a common issue that millions of men face around the world.
Worry not, it is absolutely possible to get rid of erectile dysfunction. All you have to know is that improving the lifestyle and eating habits work tremendously in kicking away the erectile dysfunction.
Your diet has to be rich in vitamins and minerals to not just improve your sexual health but also your overall health. And not just foods, you can also rely on some supplements as well. Whatever floats your boat, just make sure that you are consuming nutritious things. (Also read: What causes erectile dysfunction?)
Table of Contents
Here are all the vitamins and minerals that are good for erectile dysfunction:
Vitamin D
Researches have revealed that there is a very close link between Vitamin D deficiency and erectile dysfunction. According to a US-based study, men with Vitamin D deficiency were at a 32 percent greater risk of erectile dysfunction than men who had sufficient Vitamin D. Therefore, incorporating enough Vitamin D rich foods and supplements in your regular diet can significantly improve the condition of erectile dysfunction.
Food rich in Vitamin D- Fatty Fish, Soy milk, Cereals, Cheese, Egg yolks
Vitamin C
Vitamin C also plays a crucial role in improving erections. This vitamin increases blood flow and keeps the arteries unclogged, thereby aiding easier erections. In addition to this, Vitamin C also supports the biochemical pathways that lead to the release of nitric oxide, which is essential for achieving and maintaining erections. Thus, if you are dealing with erectile problems, Vitamin C can be of great help to you.
Food rich in Vitamin C- Oranges, Lemons, Broccoli, Cantaloupes, Kale, Kiwi
Zinc
If the root cause of erectile dysfunction in your case is low testosterone levels, zinc can produce some great results. Low testosterone levels lead to a reduced sexual drive, eventually resulting in problems during erections. Zinc plays a major role in boosting the production of testosterone. Thus, zinc-rich foods and zinc supplements can help improve your libido as well as your erections.
Food rich in Zinc- Oysters, Chicken, Tofu, Nuts, Lentils, Mushrooms
Vitamin B3 (Niacin)
Recent studies have shown that niacin or Vitamin B3 can work wonders in improving erectile issues. Vitamin B3 is particularly helpful for men with high cholesterol, who otherwise cannot take Viagra and other pills due to their blood-thinning effects. Vitamin B3 supplements, if taken on a regular basis, can bring about significant positive results in moderate as well as severe cases of erectile dysfunction.
Food rich in Vitamin B3- Fish, Chicken, Mushroom, Brown Rice, Peanuts, Avocados
Vitamin B9 (Folic Acid)
Folic Acid (Vitamin B9) is another vitamin with amazing benefits in the case of erectile dysfunction. Since erectile dysfunction is a part of a vascular issue, improving vascular health can produce good results. Vitamin B9 focuses primarily on this and improves blood circulation throughout the body. Vitamin B9 also acts as a mood stabilizer and thus is effective in the case of stress-induced erectile dysfunction as well.
Food rich in Vitamin B9- Dark green leafy vegetables, Beans, Peanuts, Whole Grains, Seafood
L-arginine
The amino acid L-arginine has a major role to play in the formation of od nitric oxide, which is necessary for achieving and maintaining erections. Thus, L-arginine foods and supplements can help a great deal in erectile dysfunction caused due to physiological factors. However, L-arginine alone may not work that effectively. A combination of L-arginine and a herbal supplement called pycnogenol is usually recommended for this purpose.
Food rich in L-arginine- Chicken, Pumpkin seeds, Soybeans, Peanuts, Dairy
Magnesium
Magnesium deficiency can be another factor contributing to the development of erectile dysfunction. It aids in the relaxation of blood vessels and allows the penile blood vessels to relax during erections. Low magnesium levels thus can lead to the constriction of blood vessels and impair proper erectile functioning. Therefore, if you are dealing with erection problems, make sure that you take enough magnesium in your regular diet.
Food rich in Magnesium- Dark chocolates, Avocados, Nuts, Legumes, Tofu, Seeds, Whole Grains
Vitamin E
Vitamin E is another great vitamin for erectile dysfunction. It has multiple benefits for the condition of erectile dysfunction. It improves testosterone levels and thus increases the libido. Vitamin E also improves the supply of blood and thus makes sure that enough blood reaches the penis during erections. Therefore, Vitamin E should be an integral part of your diet if you are facing erectile problems.
Food rich in Vitamin E- Vegetable oils, Nuts, Seeds, Spinach, Broccoli
Ensuring that your regular diet looks filled with vitamins and minerals will surely bring wonderful results for erectile dysfunction.
Well, you should also know that some foods can have a negative impact and may worsen your problem of erectile dysfunction.
Let’s shortly tell you the foods that cause or make erectile dysfunction worse:
- Fried and oily foods- Greasy and fried foods deteriorate cardiovascular health and thus can have adverse impacts on erectile functioning.
- Foods containing excess salt- Excessively salty foods lead to hypertension and heart diseases, both of which are the risk factors of erectile dysfunction. Thus, high sodium content in the food can make your erectile dysfunction worse.
- Full-fat dairy foods- These contain high amounts of saturated fats and sometimes also contain remains of antibiotics and other medicines that are given to the cows. Thus, these can impair erectile functioning and hinder proper erections. (Also read: What food causes erectile dysfunction?)
- Flaxseed and soy- This combination of food can have an estrogenic effect on your body. The high estrogen level in the body can cause problems with the erection of the penis.
- Tinned and canned foods- The chemical composition of such preserved or tinned is not good for your hormones. Frequent consumption of such canned foods can cause hormonal imbalance in the body. This imbalance of hormones often adds up to the troubles of erectile dysfunction.
How to improve erectile dysfunction fast
Keeping your body healthy with minerals and vitamins is an amazing kickstart to do away with erectile dysfunction. But, to your benefit, we have more tips for you to bring fast improvement in erectile dysfunction.
- Set in motion! Yes, move your body, exercise, and perform yoga regularly. This will powerfully stimulate blood circulation and minimize the chances of erectile dysfunction.
- Avoid stressing over things! Stress is a major cause of many health issues be it mental or physical. So, set your routine in such a manner where you can disconnect from work and hustle and find peace. Even 20-30 minutes of “me time” every day can do wonders for you and resolve erectile issues. (Also read: Yoga poses and aerobic exercises for erectile dysfunction)
- You gotta give up smoking and drinking alcohol if you don’t want to give up on your health. Do so, gradually, and indulge in entertaining activities with your family. This is an effective way to reduce the troubles of smoking and alcohol.
Final Words
Erectile dysfunction is not a serious condition to obsessively worry about. Worrying will just make it worse for you. So, please just choose a healthy and active lifestyle that empowers the body and mind.
In case you suspect a serious underlying medical condition for erectile dysfunction, you should reach out to a specialist doctor. At Pristyn Care, we have highly experienced urologists that you can easily consult. So, book your online appointment and allow us to resolve your issues.
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