Sexual Health 6 MIN READ 210 VIEWS August 22, 2022 Read in Hindi

Foods For Erectile Dysfunction – What to Eat and What to Avoid

Written By HealthKart

Foods for Erectile Dysfunction

Erectile Dysfunction plays a spoilsport in the sex life and can be emotionally and physically systemic. While severe cases of erectile dysfunction are treated through pills and surgery, mild to moderate cases can be tackled gracefully with the inclusion of foods for erectile dysfunction. Read through to know about the foods to cure erectile dysfunction and what to avoid. 

What is Erectile Dysfunction?

Erectile Dysfunction is a condition marked by difficulty in getting and keeping an erection. The condition is widely prevalent, with almost half of middle-aged men suffering from it.

Causes of Erectile Dysfunction

Erectile dysfunction isn’t a life-threatening condition. But it can be a cause of chronic stress, affecting self-confidence and contributing to relationship problems. Erectile dysfunction can also be a sign of an underlying medical health condition. The main causes of erectile dysfunction include:

  1. Chronic or acute stress
  2. Anxiety and depression
  3. Impaired nerve signalling
  4. Obesity
  5. High blood pressure 
  6. Ongoing medications
  7. Endocrine or hormonal imbalance
  8. Alcohol abuse
  9. Smoking
  10. Diabetes
  11. Cardiovascular disease

Foods for Erectile Dysfunction

Studies show a direct correlation between lifestyle, dietary habits, and onset of erectile dysfunction. Vitamins and minerals play a crucial role in upkeeping sexuality. Nutritional deficiencies thus increase the incidence of erectile dysfunction. But the inclusion of certain foods can help cure and prevent the condition. The best food for erectile dysfunction include:

1. Spinach 

Spinach, the green leafy vegetable, contains high amounts of folate, a natural form of Vitamin B9. Folate is known for its ability to boost blood flow which plays a critical role in boosting male sexual function. Studies suggest that men with high blood folic acid levels are less likely to be afflicted by erectile dysfunction.

2. Coffee

Caffeine, a natural stimulant present in coffee, is known to be an effective cure for erectile dysfunction. The stimulation effect of caffeine helps dilate the blood vessels in the body. This directly increases blood flow to the penis. Caffeine also helps relax the muscle tissues in the penis, making it a potent food for strong erection that can be sustained for a longer period.

3. Apples

Apples are the best food for erectile dysfunction and are considered a wonder food for prostate and sexual health. Apple peels are particularly high in ursolic acid. Apples also contain a high amount of anthocyanins, flavones, and flavanones, compounds that play a key role in reproduction. Furthermore, apples contain high amounts of antioxidants that confer anti-inflammatory effects and safeguard the body from the effects of free radicals.

4. Kale

Kale, the green leafy vegetable, is packed with a range of nutrients. It provides an instant rush of nitric oxide, the compound responsible for the relaxation of penile smooth muscles. This plays a major role in reducing the effect of erectile dysfunction in men.

Kale also contains high amounts of vitamins, minerals, and omega-3 fatty acids, which are crucial for energy generation and maintaining hormonal balance – key to preventing erectile dysfunction.

5. Avocados

Avocados are a rich source of vitamin E. This makes it a potent food for strong erection. Optimum levels of the vitamins promote blood flow and oxygen supply to the sexual organ. It is vital for maintaining hormonal balance in the body which may help improve sperm quality in men.

6. Chilli Peppers

Capsaicin, a chemical compound present in chillies, is responsible for its spicy taste. The food is known to possess an aphrodisiac effect and is linked to increased testosterone production in the body. Dietary capsaicin also activates the brain’s pleasure centres, thereby increasing libido. Furthermore, the digestion of capsaicin generates heat which relaxes the arteries and pumps up blood flow to sexual organs.

7. Olive Oil

Olive oil is packed with high-quality monounsaturated fats. Extra virgin olive oil is the healthier version of olive oil as it preserves healthy antioxidants. This helps reduce bad cholesterol in the body which is linked to numerous health conditions like obesity, diabetes, cardiovascular diseases, etc. The prevalence of underlying medical conditions is known to be the main cause of erectile dysfunction in men. 

8. Carrots

Carrots have long been known to improve male infertility. The vegetable is rich in carotenoid, the orange-coloured pigmented antioxidants that improve sperm count and its motility. Carrots also contain high amounts of Vitamin E and potassium. The vitamins and minerals help increase the blood supply to the sexual organs, making them the ideal food for strong erection. The antioxidant properties of carrots also help slow down age-related erectile dysfunction.

9. Oats

Oatmeal is exceptionally high in L-arginine, an essential amino acid. It increases the bioavailability of nitric oxide in the body which improves the penile blood flow. Being an aphrodisiac, it helps boost testosterone levels, increases libido, and aids relaxation of the blood vessels in and around the penis. This ensures a stronger and firmer erection.

10. Tomatoes

Tomatoes are typically rich in lycopene, an antioxidant that gives tomatoes their red colour. High lycopene content makes it one of the best foods that kill erectile dysfunction. Lycopene helps in healthier semen production and increased sperm motility. The vegetable is also rich in vitamin C which is linked to increased sperm concentrations in men.

11. Watermelon

L-citrulline, a non-essential amino acid found in watermelon, is converted into L-arginine and used by the body. L-citrulline also stimulates blood flow and mimics the effect of Viagra, a popular men’s sexual health supplement. Watermelon also contains lycopene, which is beneficial for heart health. compromised heart health is among the leading causes of erectile dysfunction in men.

12. Fish

Foods that are high in omega-3 fatty acids are vital for dopamine production, which increases arousal. Salmon and other fatty fish also increase nitric oxide in the body. Consuming fish oil is known to relax arteries. This increases blood flow to the penis which results in better erection and penile perfusion, making it feature among the top foods for erectile dysfunction. Fish oil is also known to reduce body inflammation, allowing the testes to produce stable levels of testosterone for a prolonged erection.

13. Garlic

Garlic helps reduce plaque formation in the arteries. The formation of plaque constricts blood flow. Restricted blood and oxygen supply to the penis is the main reason for erectile dysfunction. As garlic helps to keep the arteries clear and healthy, it can be considered as the best food for erectile dysfunction.

14. Banana

Bananas are typically high in potassium and Vitamin B. The nutrients are important to increase the body’s overall energy level. They also contain several flavonoids like quercetin. Research suggests that men with the highest intake of flavonoids are less likely to experience erectile dysfunction. Furthermore, the bromelain enzyme present in bananas is linked to an increased libido. It also reverses impotence and erectile dysfunction in men.

15. Pomegranate Juice

Antioxidants present in pomegranate juice increase the nitric oxide levels in the body. Furthermore, the tart beverage is known to reverse the atherosclerotic changes (plaque buildup in the arteries) associated with erectile dysfunction. 

16. Nuts

While nuts are not the cure for erectile dysfunction or an instant remedy for a stronger erection, munching onto them improves overall health and nutrition. Nuts like pistachios, walnuts, hazelnuts, and almonds are high in L-arginine amino acid which is used by the body to produce nitric oxide. Nuts are also an excellent source of Vitamin E, folic acid, and fibre which play a pivotal role in preventing erectile dysfunction.

Worst Foods for Erectile Dysfunction

In addition to the foods to cure erectile dysfunction, there exists a category of foods that are marked as the worst foods for erectile dysfunction. These are:

1. Alcohol

While alcohol feels like an aphrodisiac and pushes you into the mood, it has the opposite effect during actual showtime. Drinking alcohol affects testosterone production and depresses the central nervous system. It, therefore, decreases performance and stamina.

2. Sugary Foods

Persistently high blood sugar levels damage the nerves and blood vessels. This affects glucose absorption and decreases sensitivity. This makes it difficult to get and sustain an erection.

3. Saturated Fats

Consistently high intake of saturated fats leads to plaque buildup in the arteries which restricts blood flow to vital organs. No surprise erectile dysfunction typically precedes heart disease. 


Erectile dysfunction can be uncomfortable to talk about. But the condition can be settled through a combination of dietary changes, counselling, and medical intervention. Including foods for erectile dysfunction and avoiding the worst foods for erectile dysfunction is typically the first step toward treating erectile dysfunction. With conscious alterations in eating habits, mild to moderate cases of erectile dysfunction can be resolved. However, one might need medical intervention to get to know the underlying cause of erectile dysfunction.

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