Can what you eat impact erectile dysfunction?
“Having a habitual diet high in processed foods and low in nutrients, and being overweight, can increase your risk of erectile dysfunction,” explains registered nutritionist Jemma Joel. “A poor diet can impact blood flow and hormone levels, while being overweight contributes towards hormonal imbalances, poor circulation and increased risk of chronic disease, which can all impact erectile dysfunction.”
To break it down further, a poor diet consisting of over-processed foods can impact the body in two ways when it comes to erectile dysfunction: causing obesity and affecting cardiovascular health.
Erections depend on proper blood flow to the penis, which is regulated by the health of blood vessels. A poor diet, especially one high in saturated fats, trans fats and cholesterol, can increase the risk of plaque (deposits in blood vessels) building, potentially causing clogged arteries and reducing blood flow. All of which can contribute to erectile dysfunction. A high-sodium diet can contribute to high blood pressure, which again can damage blood vessels and impair circulation, leading to erectile dysfunction. In fact, studies have found that men with cardiovascular disease are up to three times more likely to develop erectile dysfunction.
Obesity is a likely contributory factor, too. Excess body fat reduces testosterone levels which can lead to hormonal imbalances that impair sexual function, while increased inflammation can damage blood vessels and contribute to vascular issues.
The 6 worst foods for erectile dysfunction
With that in mind, there are foods that can have a larger impact on erectile dysfunction, according to Joel. “Processed foods, processed meats, trans fats, sugar and refined carbohydrates can lead to poor blood circulation, inflammation and hormonal imbalance,” she explains.
In short, eating too many unhealthy foods that cause high cholesterol, blood sugar and obesity can impact blood flow, and therefore your ability to maintain an erection. So, if you are struggling with erectile dysfunction, it might be worth considering if you’re consuming too much of the following:
- Sugary foods and drink: high sugar intake can lead to obesity, insulin resistance and type 2 diabetes, and can impair blood flow.
- Processed meats like bacon and sausages that are high in saturated fats and sodium can contribute to cardiovascular problems and reduced blood flow.
- Fried and fast foods that are high in trans fats and refined carbs can increase cholesterol and inflammation, damaging blood vessels.
- Refined grains like white bread, pastries and rice can cause blood sugar spikes leading to vascular damage and increased risk of diabetes (which has been found to increase erectile dysfunction).
- High-sodium foods like processed snacks can increase blood pressure, potentially affecting erectile dysfunction.
- Excessive alcohol can cause toxic effects on the liver, hormones, and blood vessels, which can impact erectile dysfunction.
6 foods that can help against impotence
So, what about the foods that can improve erectile dysfunction? Not only is eating a healthy and balanced diet great for your overall health, but specific nutrients can help towards improving erectile dysfunction.
“Healthy fats, leafy greens, nuts, fish and wholegrains can all improve blood flow, reduce inflammation and support hormone balance which is important for avoiding erectile dysfunction,” explains Joel. “Plus, there are a few specific nutrients that have been linked to supporting blood flow, testosterone production, nerve health, and sexual function too, all of which can improve erectile dysfunction. These include L-arginine, zinc, vitamin D, vitamin B12, omega-3s, flavonoids, and magnesium.”
Here are some healthy foods to think about incorporating into your daily diet:
- Leafy greens are packed with nitric oxide which relaxes blood vessels and improves blood flow to the penis. A study found that increasing dietary nitrates improved erectile function in men with mild erectile dysfunction.
- Berries are high in flavonoids which improve blood vessel health and reduce oxidative stress, and a study by Harvard University and the University of East Anglia found that those who consumed the most flavonoid-rich foods (including berries) had a 14 per cent lower risk of erectile dysfunction. The same study also noted citrus fruits as having the same impact.
- Fatty fish like salmon, mackerel and sardines are high in omega-3 fatty acids which improve blood circulation and reduce inflammation. And while there isn’t a direct link between consuming fatty fish and better erectile function, The American Journal of Clinical Nutrition found that men with diets high in omega-3 had better vascular function and reduced cardiovascular risk, both of which are crucial for preventing erectile dysfunction.
- Watermelon, which is rich in citrulline, an amino acid that converts to arginine, which helps produce nitric oxide and improve blood flow. In one study, men with mild erectile dysfunction who took citrulline supplements experienced significant improvements in erectile function.
- Nuts and seeds which contain arginine, an amino acid that boosts nitric oxide production, and zinc, which supports testosterone levels may help. In a 2019 study, men who added 60g of mixed nuts (including walnuts and almonds) to their diet for 14 weeks experienced improved erectile function.
- Olive oil, a key component of the Mediterranean diet, supports cardiovascular health and reduces inflammation. And a study by the University of Athens found that men who consumed olive oil regularly had a 40 per cent lower risk of erectile dysfunction compared to those who did not.
So, while an overhaul of your diet isn’t directly going to cure any erectile dysfunction, the benefits that specific nutrients or healthier eating can have on potential causes of ED is significant. After all, healthier eating can improve your cardiovascular health and help manage obesity, both of which can cause erectile dysfunction. And that’s without mentioning the impact long-term lifestyle changes can have on things such as improved blood flow, reduced inflammation and your general sexual health.
And you don’t need to suffer in silence. Remember, erectile dysfunction is common and, alongside lifestyle changes, speaking to your GP can help. Other non-lifestyle treatments can include medications (like Viagra), hormone therapy and even counselling if your erectile dysfunction is caused by stress and anxiety. And who knows, perhaps small diet tweaks are all you need to boost your sex life.
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