ED (erectile dysfunction) is the most prevalent sexual dysfunction in males, with about one-third of all men experiencing it. While there are a variety of medications available that claim to help strengthen erections, there are also a number of foods that men may use to get and maintain stronger erections. (1)
Since both psychological and physical processes contribute to the penis’ swelling, diet can contribute to stronger erections. The mind and body go through the following processes when a man has an erection:
- The brain sends signals to the nerves in and around the penis as a result of mental and sensory stimuli.
- The corpora cavernosa muscles relax, and their relaxed state makes it easier for blood to enter the muscles around the head and shaft of the penis.
- The penis then expands and grows erect when the empty areas are filled with blood.
- The tunica albuginea, a membrane that surrounds the corpora cavernosa, holds the blood inside the penis. This aids in keeping the penis upright.
Even though the smooth muscles in the penis first relax as a result of nerve signals, nitric oxide also plays an important role in the process. It controls blood flow and the tone of smooth muscles, including those in the penis.
The viagra foods listed in this article offer at least one of the following advantages:
- Increase in blood flow
- Are rich in nitric oxide
- Contain arginine, a nitric oxide precursor
12 foods that can help increase your sex drive (similar to viagra)
1. Watermelon
Watermelon is rich in citrulline, a precursor to nitric acid. It helps improve erection by dilating and relaxing the blood vessels in the penis, helping improve blood flow. (2)
2. Leafy greens such as spinach
Spinach has a high nitric oxide content, which aids in artery expansion and blood circulation in the penis.
Studies indicate that spinach, onions, low-sodium chicken broth, and black pepper significantly increase nitrate levels in participants while only adding 94 more calories to their diet. (3)
The nitrates in spinach and other erection-inducing green leafy vegetables like kale and arugula benefit your penis as well as your entire circulatory system.
3. Coffee
Coffee is another food that promotes penis growth. It is one of the lightest foods that aids in treating erectile dysfunction as it only contains less than five calories—at least until you add cream and sugar.
According to a recent clinical study, men who consumed between 170 and 375 milligrams (mg) of caffeine per day, or roughly 2-3 cups, had significantly lower rates of ED. Caffeine relaxes the smooth muscles of the penis, making the area more accessible for blood to fill up. (4)
4. Dark chocolate
Dark chocolate is rich in flavanols, which facilitate better blood flow through the body. This makes it one of the best foods for strong erections. However, eating too much dark chocolate increases your risk of weight gain because it is high in fat and sugar. (5)
5. Ginko biloba
Ginkgo biloba is one of the most popular herbs in traditional Chinese medicine.
It may is used to treat a variety of conditions, including sexual disorders like low libido and erectile dysfunction. This is due to the fact that it helps increase blood levels of nitric oxide, which improves blood flow by promoting blood vessel expansion.
Its nitric oxide-boosting effects are pronounced in people with diseases like heart disease that are linked to lower sperm production. (6)
Supplements containing ginkgo biloba help enhance libido and sexual function when taken with extra compounds like L-arginine, zinc, and Tribulus terrestris.
6. Salmon
Due to its high vitamin D content, salmon is one of the best foods that helps with erectile dysfunction. Around 80% of vitamin D is produced by exposure to sunlight, so salmon can help you obtain what you need if you can’t spend as much time outside as you’d like. Endothelial dysfunction, which occurs when your arteries, blood vessels, and organs are unable to effectively circulate blood, can be prevented by increasing your vitamin D intake. (7)
Supplementing with vitamin D may be particularly beneficial for people who live in areas with lengthy winters or lots of cloudy days. If you live in such areas, eating salmon might be what your body needs to get and maintain a strong erection.
7. Walnuts and almonds
High-density lipoprotein (HDL), also referred to as “good cholesterol,” is abundant in almonds, walnuts, and many other types of nuts. Bad cholesterol is absorbed by good cholesterol, which then transports it back to the liver. (8)
When bad cholesterol lodges itself in your arteries and blood vessels, blood flow to your organs, including the penis, is obstructed. Nuts like walnuts and almonds provide your body with the nutrients it requires to transport harmful cholesterol to your liver, where it is processed and excreted as waste.
8. Blueberries and oranges
Dark chocolate and oranges may not seem to have much in common, but they do have one key thing in common: flavonoids. When the penis is stimulated, flavonoids help the blood flow, causing the penis to engorge. (9)
According to an Oxford University study, eating foods high in flavonoids lowers the risk of erectile dysfunction by 9–11%.
9. Saffron
Saffron is a spice that is derived from the Crocus sativus flower.
Its numerous traditional benefits include everything from lowering stress to working as an aphrodisiac, especially for people taking antidepressants.
Research shows that saffron may help with sexual dysfunction brought on by antidepressants. Saffron also improves sexual desire, erectile function, and satisfaction.
According to a research study involving 173 participants, saffron significantly increased several aspects of sexual enjoyment, desire, and arousal. However, the studies had significant flaws, and there is a need for more and deeper research into the findings. (10)
10. l-citrulline
Your body makes the amino acid l-citrulline naturally. It is then converted into L-arginine, which enhances blood flow by aiding in blood vessel dilation. This may help treat erectile dysfunction.
For instance, a small 2011 research of 24 males with mild ED and ED-related illnesses, such as high blood pressure and diabetes, found that taking an average of 1.5 grams of L-citrulline daily reduced participants’ symptoms after one month.
Another 30-day study on men found that taking a prescription ED drug along with 300 mg of trans-resveratrol and 800 mg of L-citrulline daily improved hardness and erectile function compared to the placebo.
Resveratrol, also referred to as trans-resveratrol, is a compound that serves as an antioxidant and has been linked to a variety of health benefits. (11)
L-citrulline is a naturally occurring amino acid that can be found in foods such as watermelon, almonds, nuts, and dark chocolate. It is also sold in powder form or as a nutritional supplement in capsule form.
11. Fenugreek
Fenugreek is particularly popular in alternative medicine and has been touted as a treatment for sexual dysfunction and low libido. .
It is rich in compounds that the body can use to produce hormones like testosterone and estrogen
In a 12-week study that involved120 middle-aged and older men, supplementation with 600 mg of fenugreek extract daily for 12 weeks raised their testosterone levels and improved sexual performance.
However, it is unclear if this rise in testosterone levels has any clinical significance.
Other studies also found that consuming 600 mg of fenugreek every day significantly increased sexual desire and arousal when compared to the placebo group in an 8-week study of 80 women with low libido. (12)
Additionally, this plant interacts with drugs that thin the blood, such as warfarin. Therefore, it is essential to consult a doctor before taking fenugreek, especially if you are taking a blood thinner.
12. Red ginseng
Ginseng, particularly red ginseng, may help with low libido and enhance sexual performance.
According to an analysis of 10 research studies, red ginseng was efficient at increasing sexual desire in menopausal women.
Nitric oxide generation may be enhanced by consuming red ginseng. It helps promote relaxation of the penile muscles and improves blood circulation. In fact, studies have shown that this herb greatly improves erectile function as compared to a placebo.
According to an analysis of 9 trials involving approximately 600 men with mild to moderate ED, red ginseng was shown to improve ED and sexual dysfunction compared to a placebo. However, the effect is negligible, and the studies were of low quality.
Although red ginseng is generally well tolerated, it’s also critical to keep in mind that red ginseng can have mild side effects, including headaches and stomach distress. (13)
You may want to consult your doctor before using it as it may interfere with medications such as blood thinners.
Conclusion
If you have erectile dysfunction, you may want to incorporate the items listed above into your diet. When you are sexually stimulated, these libido foods may help your body get blood to your penis more quickly. They can also improve your circulatory system and lead to a healthy lifestyle in general.
