Erectile dysfunction can quickly sink you. It can rob your quality of life by stripping your confidence and robbing your relationships. But if you experience it, all is not lost.
Erectile dysfunction, or ED, is when the penis can’t achieve or sustain an erection hard enough for sex. It affects about 44% of folks with a penis between the ages of 60 and 69.
The condition can become a concern if it’s happening more than 50% of the time. A host of factors can contribute to ED, and sometimes it is a combination of various contributors. Both mental and physical components can impact the ability to achieve a quality erection.
Blood flow is a major factor in ED, and it is directly associated with heart health. If there isn’t enough blood getting to the penis, it won’t be up for the task. High blood pressure (hypertension) and narrow arteries caused by atherosclerosis can significantly limit available blood to the penis.
Taking care of your heart and circulatory system, therefore, can have a direct impact on erectile function.
Diet is a great way to help your heart and encourage better blood flow. Here are some foods that may help you sustain better quality erections by boosting the amount of blood that can reach the penis.
Spinach: Dark leafy greens like spinach can boost nitric oxide and supply a host of vitamins and minerals that are associated with heart health and blood flow. Spinach, in particular, is a great source of folate (vitamin B9). Folate deficiency is linked with ED.
Avocado: Avocado is a nutrient-dense fruit that may help with erectile dysfunction in various ways. It is rich in healthy fats, fiber, and vitamins and minerals that can improve heart health and blood flow. Fiber helps collect cholesterol plaques along arterial walls so blood can move more freely. Further, vitamin E in avocado may help support sexual function.
Watermelon: Watermelon is rich in antioxidants and water that can help with blood flow. It is also a good source of citrulline, an amino acid that helps relax veins to allow enhanced blood flow.
Dark Chocolate: Dark chocolate, grapes, cherries, red wine, and other foods high in flavonoid antioxidants may help reduce the risk of decreased sexual function. One study suggested that people with diets high in flavonoids were 32 percent less likely to develop the condition than those who didn’t get many.