5 Firming Fruits For Ed


5 Firming Fruits For Ed is a huge step if you are looking for better, healthy life. Eating well gives you strength and energy. Fruit, like vegetables, is an important part of a healthy diet. It can be served as a snack anytime or as a meal for breakfast and dinner. If you are not sure what to eat for lunch and dinner, go for some fruits.

What foods can help combat erectile dysfunction?

Erectile dysfunction (ED) is a condition that can make it difficult for a person to achieve or maintain an erection. Following certain diets or eating specific foods may help contribute to successful treatment.

This article examines what foods people could include in their diet to help combat ED.

About ED

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), ED affects roughly 30 millionTrusted Source men in the United States. A person’s chance of developing this condition increases with aging and taking specific medications, including antidepressants and blood pressure drugs.

Smoking, being physically inactive, or having a health condition such as type 2 diabetes or heart disease, can also lead to erectile function problems.

In addition, one articleTrusted Source notes that the main cause of ED is poor vascular function. As a result, the risk factors for ED are the same as those for cardiovascular disease.

Can food choice help ED?

A 2018 studyTrusted Source with participants aged 18–40 years old found that those consuming a higher amount of flavones in their diet improved their ED.

FlavonesTrusted Source are a sub-compound commonly found in fruits and vegetables. They are part of their parent compound, flavonoids, usually found in teas, fruits, and vegetables.

The concentration of flavones in specific foods, includes:

  • chamomile tea
  • bergamot juice
  • artichoke heads
  • kumquat
  • bell peppers

However, a food’s number of flavones displays in ranges. For example, bell peppers can have 0.1–12.9 milligrams of flavones per 100 grams of fresh weight. This may indicate that the source quality of fruits and vegetables has an effect on the number of flavones in the final product.


A 10-year prospective studyTrusted Source of 25,096 middle-aged males indicated that those who consumed the most flavonoids had a 9–11% reduced incidence of ED when compared with those who consumed less.

The authors observed that the chance of ED reduced by up to 19% in those who ate the following five flavonoid-rich berries and other fruits:

  • strawberries
  • blueberries
  • apples
  • pears
  • citrus fruits


A 2016 studyTrusted Source of rats looked at the relationship between omega-3 fatty acids and ED. The study found that a higher intake of omega-3 helps lower physiological damage, which in turn may lower ED.

The National Institutes of Health (NIH)Trusted Source lists cold-water salmon as one of the most fundamental foods for omega-3 intake. Farm-raised salmon may have slightly fewerTrusted Source nutrients as omega-3 comes from the algae, which is not common in fish farms. The levels of omega-3 in farmed salmon largely depend on what the fish eat.

For higher intakes of natural omega-3, individuals should consume more wild salmon from cold waters.

Olive oil

A 7-year studyTrusted Source of clinical trials examining the relationship between Mediterranean diets and ED lists olive oil as a beneficial ingredient.

However, the study only examines virgin and extra virgin olive oil. This could be because any oil that goes through a refinement process changes its molecular structure.

The study looks at what refining does to food oils, including olive oil. It shows that it can destroy antioxidants and omega-3 anti-inflammatory properties. This also removes the properties that could benefit ED.

Individuals who want to incorporate oils in their diets for ED and other health benefits should consider unrefined and extra virgin olive oil.

Whole grains

A 2017 studyTrusted Source also examined the effects of grains on ED.

The results conclude that a Mediterranean diet, which includes whole grains, is more beneficial to treating ED than a low fat diet.

This could mean that a healthy balanced diet that includes whole grains without potentially harmful additives such as pesticides, can benefit individuals with ED.

However, researchers should perform more studies to understand the overall health benefits of whole grains, particularly in comparison to keto or low carb lifestyles.

Nuts and legumes

A 2020 studyTrusted Source found that eating nuts and legumes may help lower ED.

The Agriculture Research Service (ARS) states that legumes are the only natural food containing catechins and epicatechins — compounds that make up one subset of flavonoids, flavan-3-ol.

However, there are no studies that compare the differences in each type of nut or legume and its realistic effect on ED.

Herbs and spices

The ARS also lists herbs and spices that have high amounts of flavonoids.

These include:

  • parsley
  • thyme
  • rosemary
  • chives
  • tarragon
  • oregano

Meats and poultry

A food component that could benefit ED is l-arginine — an amino acid found in protein-rich foods.

2017 researchTrusted Source suggests that l-arginine levels are lower in males with ED. The body uses l-arginine to make nitric oxide. This is a molecule that widens and relaxes blood vessels, increasing blood flow to the penis.

Foods that are good sources of l-arginine include:

  • poultry
  • red meat
  • fish
  • nuts
  • dairy products

Leafy greens

Nitrates are food compounds that can increase nitric oxide levelsTrusted Source. Research suggests that they may also reduce blood pressure and inflammation.

Foods that contain high levels of nitrates includeTrusted Source:

  • arugula
  • spinach
  • lettuce
  • radish

Tea and coffee

A 2020 studyTrusted Source states that teas increase flavonoids as part of a healthy diet.

One 2018Trusted Source study examining the impact of coffee on ED found that long-term coffee intake is not associated with the risk of ED. In fact, since coffee contains antioxidants, moderate levels may help build resistance to inflammation.

Foods to avoid to improve ED

There are some foods that a person may wish to avoid when managing ED, including:


According to Action on Sugar, regularly eating foods that include substances considered unhealthy or drinking beverages containing sugar can lead to weight gain and a high body mass index (BMI).

An older articleTrusted Source notes that excessive body weight and an increase in BMI can lead to ED. The researchers state that in 2014, there were 8 million cases of ED that were related to diabetes and obesity.

High fat meals

People who have high cholesterol levels, high blood pressure, obesity, and those who smoke may have an increased riskTrusted Source of developing atherosclerosis. This occurs due to plaque buildup in the inner lining of the arteries.

As a result, this reduces the oxygen supply and blood flow to the organs.

In addition, according to Wayne University School of Medicine, men who have clogged heart arteries may also experience issues in the arteries that supply blood to the penis.


Alcohol can also affect a person’s sexual health.

An older article found that 72%Trusted Source of men with alcohol dependence had one or more sexual health problems, such as premature ejaculation, low sexual desire, and ED.

Excessive alcohol consumption can also reduce blood flow to the penis, so individuals may not be able to achieve an erection.

The Foods That Prevent Erectile Dysfunction

Erectile Dysfunction


Fruit and red wine may reduce your risk for erectile dysfunction, according to a new study from the UK.

Researchers tracked the diets of 25,000 men for 10 years. Just over a third of the men developed ED during the study period. 

But the guys who reported eating more than three servings a week of five key foods were 19 percent less likely to go limp than men who didn’t eat those foods. 

The five foods: Berries, oranges, red wine, apples, and pears. (For more specific, easy things you can do to keep your penis in working order, check out The Men’s Health Guide To Erectile Dysfunction.)

Their penis-boosting power comes from flavonoids, a family of compounds found in fruits and vegetables, says study author Aedin Cassidy, Ph.D., head of the department of nutrition at Norwich Medical School. 

Most ED cases are caused by insufficient blood flow to the penis. Some flavanoids—those found in scores in the foods mentioned above—can improve blood flow by making your arteries more flexible and opening up your blood vessels, Cassidy says.

So have a glass of red wine tonight—and then another one tomorrow, and the next day, and the next. And toast to your erection. 

Foods to Help Erectile Dysfunction

Can Food Affect Your Penis?

Can Food Affect Your Penis?


We know pills, pumps, and surgeries work for erectile dysfunction, but what about food? Are there things you can eat that can help with ED? There are reasons to think there may be, even if there is no scientific evidence to prove the potential of the following foods.




This sweet, refreshing fruit has a compound that can have effects similar to ED meds on your blood vessels. It may even rev up your sex drive, studies say. Most of watermelon is water, but the rest is loaded with lycopene, an antioxidant that’s good for your heart, prostate, and skin.




These shellfish may boost your testosterone levels, and that can help with sex drive. They’re also chock-full of zinc, a nutrient your body needs. But you may save yourself problems by making sure they’re cooked. Make sure you know where they come from, and that they’re cooked properly.




Your morning cup of joe is more than a satisfying pick-me-up. It may give your love life a boost, too. Men who drank two or three cups’ worth of caffeine a day were less likely to have erectile dysfunction, one study found. That’s because caffeine helps boost blood flow. Not a java fan? Many teas, sodas, and sports drinks also have caffeine.

Dark Chocolate

Dark Chocolate


This treat may have perks below the belt. An ounce a few times a week can help your ticker — and what’s good for your heart could be good for other parts, too. Chocolate is rich in flavanols, plant nutrients that can increase blood flow and lower blood pressure. It also helps your body make more of nitric oxide, which can help with erections and is in many ED medications.




Walnuts have lots of arginine, an amino acid your body uses to make nitric oxide. They’re also good sources of vitamin E, folic acid and fiber. Don’t add more than a few small handfuls to your daily diet, though. Nuts are high in calories.




Maybe you enjoy an adult beverage made from grapes, but here’s a reason to drink the stuff kids like. Nutrients in Concord grape juice also increase the amount of nitric oxide in your body. If you’re not wild about drinking grape juice, try pomegranate juice. It appears to have the same effect.

Eat These Fruits to Get Rid of Erectile Dysfunction

Erectile dysfunction is one most the most common problems in men. It can impact your sex life and may create problems in your relationship. Bid adieu to this issue with these fruits.


Erectile Dysfunction

Erectile Dysfunction

Also, referred as impotency, erectile dysfunction is characterised by inability to get and keep an erection for sexual intercourse. It can occur due to an array of problems including stress, high blood pressure, drug use etc. You can get rid of erectile dysfunction with these fruits.




Being rich in lycopene and L-citrulline, watermelon can help in relaxing your blood vessels and promote blood circulation to your genitals. It can also boost production of testosterone, the male sex hormone.




Containing potassium, bananas are perfect to regulate the sodium level in the body and boost blood circulation. Having them regularly can improve your performance in bed.

 Foods for Men to Increase Stamina and Sex drive

A healthy sex life can play a huge role in the physical and emotional wellbeing of a person. Since antiquity, people were looking for specific foods in order to improve their sexual performance and fertility. A great number of different foods have been known to have a proven effect on improving stamina and sex drive. Overall a well working circulatory system is essential for sexual health and the consumption of certain foods can result in better stamina and sex drive. Let’s examine which foods can improve our sexual health.

  1. Oysters: Oysters have a long-standing reputation as a food with aphrodisiac properties. Scientific results suggested that the reason for having such aphrodisiac properties is the high amount of zinc present in oysters. In fact zinc is known to increase the blood flow which may facilitate a better blood flow to the sex organs and also zinc can regulate testosterone levels. Zinc deficiency has a negative effect on serum testosterone and it can impede spermatogenesis. As zinc cannot be stored in the human body a regular dietary intake is required. Oysters are the richest known food in terms of zinc as they contain more than 900% of your daily value per 100mg. However, if you are not an oyster fan then lobster, crab, red meat and poultry can provide you with sufficient amounts of zinc.
  2. Salmon: Salmon and other pink-fleshed fishes like sardines and tuna contain a high amount of beneficial omega-3 fatty acids which promote a healthy blood flow and they can also prevent the buildup of plaque in the arteries. Additionally, omega-3 fatty acids have the potential to reduce the risk of coronary heart disease and they can also reduce the amount of triglycerides in the blood. By improving the circulatory system, the risk of certain diseases that impair sexual function is also reduced. Apart from omega-3 fatty acids, fish is rich in proteins, iron, zinc, vitamin B12 and vitamin D. It has been recommended by the Food and Drug Administration (FDA) to consume a minimum of two servings of fish per week.
  3. Fruits: It has been suggested by researchers that a higher fruit intake may reduce the risk of erectile dysfunction by as much as 14%. The reason is the high flavonoid content of certain fruits. Fruits like berries, grapes, apples and citrus fruits are rich in flavonoids. Watermelon also can improve erections and increase your libido as it contains citrulline which releases amino acids like arginine in the body. Furthermore, beetroots contain high amounts of antioxidants, vitamins and nitrates which could boost sexual performance. Dietary nitrates from beetroot juice can improve blood flow and stamina during sex and they can also improve the heart health overall.
  4. Meats: Meats are in general protein-rich foods and are known to contain a very rich amino acid profile. Most meats such as beef, chicken and pork contain nutrients such as zinc, carnitine and arginine which improve blood flow. Arginine in particular has been suggested by many different studies that it could help to treat mild to moderate erectile dysfunction.
  5. Nuts and seeds: A great number of different nuts and seeds such as almonds, walnuts, cashews, peanuts and hazelnuts to name a few contain high amounts of zinc and agrinine. Walnuts especially are very beneficial as they are rich in omega-3 fatty acids. In addition, walnuts can improve the quality of sperm and hence they can improve fertility in men.

12 foods that help ED—and 3 things to avoid

Erectile dysfunction (ED), when a man has difficulty attaining or maintaining an erection, can feel embarrassing to talk about. But, it’s very common. Over 30 million in the United States have experienced this sexual problem. Though it’s mainly apparent in the nether regions, research shows that the causes of ED can be emotional or physically systemic. Common sources of sexual dysfunction include:

  • Stress
  • Depression
  • Anxiety
  • Deficit in nerve signaling
  • Vascular disease (most common), such as high blood pressure, that reduces blood flow
  • Medications
  • Endocrine or hormone issues
  • Alcohol use
  • Smoking
  • Diabetes
  • Cardiovascular disease

It is important to discuss ED with your doctor to rule out physical factors that can be checked through bloodwork. Your healthcare provider may test your blood sugar, cholesterol, and even kidney function. Even though it can occur at any age, men are more likely to have ED in middle-age or later.

Does diet affect erectile dysfunction?

The Massachusetts Male Aging Study found an association between dietary cholesterol and unsaturated fat intake and the incidence of ED. Other studies have also shown that eating a Mediterranean diet—mostly vegetables, fruits, whole grains, and healthy fats (like olive oil)—may prevent ED.

12 foods that help ED

While further research is needed, preliminary evidence shows that eating these foods could be beneficial for men’s health. In addition to decreasing ED, they have other health benefits, making it a win-win to add them to your diet. 

1. Blackberries and other flavonoid-rich fruits

A study showed that regularly eating flavonoid-rich foods reduced the incidence of ED. Blackberries have six different types of flavonoids. If berries aren’t your thing, dark chocolate, strawberries, blueberries, apples, pears, citrus fruits, and red wine are great sources of flavonoids. A 2016 study found that men who consumed these flavonoid-rich foods experienced a 9%-11% reduction in ED. 

2. Watermelon

Research in animals shows that L-citrulline, which is found in watermelon, might stimulate blood flow to help with ED. In other words, this summertime fruit could have an effect similar to Viagra, increasing circulation to the penis, although further research is needed to evaluate this possibility. It also contains lycopene, which is beneficial for heart health, which is noteworthy if ED is being caused by an underlying condition. Lycopene-rich foods include tomatoes, guava, carrots, red oranges, pink grapefruit, and apricots.

3. Spinach and dark leafy greens

Vegetables such as asparagus and Brussels sprouts and dark leafy greens like spinach, romaine, arugula and mustard greens have high levels of folate (folic acid). Folate is a natural form of vitamin B9. A study found that men who experienced ED often had low levels of folic acid. Further investigation is needed to determine if increasing your intake of folic acid could help you to prevent or reverse the effects of ED.

4. Oatmeal

Oatmeal contains the nonessential amino acid L-arginine, which can relax the smooth muscle lining of blood vessels and increase blood flow. A systemic review and meta-analysis has shown that L-arginine supplementation could be effective for ED.

5. Pistachios, walnuts, hazelnuts, and almonds

Researchers examined if eating pistachios would help men who had ED. After three weeks of eating pistachios, the study participants in this small, uncontrolled experiment had a significant improvement in erectile function. Pistachios are a source of antioxidants that might help improve blood flow. 

Another study found that healthy males who consumed a mix of almonds, hazelnuts, and almonds experienced enhanced orgasm quality and sexual desire, though more research is needed to determine their impact on ED. 

6. Pomegranate juice

Although it was not significantly significant, a study of 53 men at California State University found that 25 of the 42 participants who had improvements with ED during the study achieved this when drinking pomegranate juice for four weeks. Antioxidants found in pomegranate juice, enhance nitric oxide levels which can improve ED. It’s not proven, but if you enjoy sipping on this tart beverage, it may be worth a try.

7. Avocado

The Aztecs named avocados ahuacatl, a Nahuatl word meaning testicle because these green fruits were symbols of love and fertility. In the modern day, it’s known that avocados have high levels of zinc, which may increase testosterone levels.

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