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Are you getting enough calcium, folic acid, zinc, and vitamins B3, C, D, and E? If not, it may be more difficult to maintain good erection health.
Introduction
Most men today should be aware that a healthy diet is essential to support robust erectile function.
However, for those who would like to fine-tune their diets to be even more erection-friendly than they already are, eating foods rich in certain nutrients can help them to achieve that goal.
The most widely recognized nutrients, of course, are vitamins and minerals. Seeking out foods that are rich in vitamins and minerals are known to be supportive of erectile function is an excellent first step. Many of these vitamins and minerals are also available in supplement form, which can be used but preferably only as a last resort.
The best way to benefit from these nutrients is to eat fresh foods that contain high levels of them. The nutrients found in these foods are generally better absorbed than those you’ll get in supplement form.
Calcium
Perhaps best known for its role in helping to form and maintain healthy bones and teeth, calcium is a mineral that also can help to support optimal erectile function. According to an article posted at Livestrong.com, a study published in 2010 showed that calcium, together with folic acid and vitamins C and E, may help to prevent erection problems. These nutrients collectively improve blood flow, which is fundamental to optimal erectile function.
Excellent food sources of calcium include almonds, beans and lentils, canned salmon, celery seeds, chia seeds, collard greens, edamame, figs, hard cheeses, kale, milk, poppy seeds, rhubarb, sardines, sesame seeds, spinach, tofu, and whey protein.
Folate and Folic Acid
Folate and folic acid are part of the extended family of B vitamins. Folate refers to the nutrient as it occurs naturally in foods, while folic acid is a synthetic form of the vitamin that is used widely as an additive in certain foods. A Chinese research study, published in the November-December 2014 issue of the “Asian Journal of Andrology,” indicated that a folate deficiency is closely associated with multiple forms of male sexual dysfunction, including both ED and premature ejaculation.
Foods rich in folate include asparagus, avocado, beets, black-eyed peas, broccoli, lentils, liver, pinto beans, and spinach. As previously noted, food companies add folic acid to a number of foods. Check nutrition labels to determine a specific food’s folic acid content, if any.
Vitamin B3
Also known as niacin and nicotinic acid, vitamin B3 helps to promote robust blood flow, which is vital to erectile function. Findings from a study conducted in Hong Kong showed that niacin supplementation significantly improved the flow of blood to the pelvic region.
Researchers believe that nicotinic acid is a powerful vasodilator, making it particularly useful for improving blood flow in men suffering from elevated levels of cholesterol in their blood. These fatty plaques can eventually adhere to artery walls and impede blood flow.
Food sources of vitamin B3 include chicken, grass-fed beef, green peas, liver, mushrooms, peanuts, tuna, and turkey. Since animal-based foods are among the richest sources of niacin, vegans might have to turn to supplements to get an adequate supply of the nutrient.
Vitamin C
A powerful antioxidant, vitamin C combats the free radicals responsible for the aging-related deterioration of human cells. This vitamin also helps to optimize blood flow, particularly in the genital area, which is essential for robust erectile function. It is a water-soluble vitamin, and as such, it cannot be stored in the body. For that reason, you need to replenish your body’s stock of the vitamin each day by consuming foods and beverages that contain high levels of C.
Vitamin C also helps to promote your body’s production of sex hormones, including testosterone, the primary male sex hormone. While testosterone isn’t directly involved in erectile function, it plays a key role in sexual desire, without which you’re unlikely to become aroused in any case.
Good food sources of vitamin C include bell peppers, berries, broccoli, citrus fruits, melons, papaya, pineapple, spinach, and tomatoes, according to Healthline.com.
Vitamin D
An Italian study, published in the November 2014 issue of “The Journal of Sexual Medicine,” found that a significant number of men diagnosed with erectile dysfunction also suffered from a deficiency of vitamin D. This was particularly true of men whose symptoms of impotence stemmed from an insufficient flow of blood to the penis.
It is believed that a deficiency of vitamin D leads to endothelial dysfunction, which in turn compromises blood flow to the male genitals. The endothelium is a thin layer of cells that line the inner walls of arteries. If the endothelium functions as it should, blood flow is optimized. In the event of dysfunction caused by a deficiency of vitamin D, blood flow suffers and it becomes difficult, if not impossible, to get and keep an erection suitable for intercourse.
Unlike the water-soluble vitamins such as C, vitamin D is fat-soluble, meaning that it can be stored in the body. As such, care must be taken to avoid taking in excessive levels of the vitamin. D is known as the sunshine vitamin because the body takes on the vitamin when it is exposed to the sun. It is also available in a variety of foods, including canned tuna, cod liver oil, egg yolks, herring, mushrooms, oysters, salmon, sardines, shrimp, and fortified foods, such as milk and orange juice.
“Many of these vitamins and minerals are also available in supplement form, which can be used but preferably only as a last resort. The best way to benefit from these nutrients is to eat fresh foods that contain high levels of them. The nutrients found in these foods are generally better absorbed than those you’ll get in supplement form.”
Vitamin E
Like vitamin D, E is a fat-soluble nutrient that is stored in the body. For that reason, it’s important to limit the amount of the vitamin consumed in foods or in supplement form. Vitamin E is known to help prevent the development of diabetes as well as enlargement of the prostate gland, both conditions that can lead to erectile dysfunction.
The vitamin also helps to increase the body’s production of prostaglandins, hormones that play a key role in sexual arousal. Additionally, the vitamin tends to thin the blood, which boosts blood flow and is obviously beneficial to erectile function. Foods high in vitamin E include abalone, almonds and almond oil, Atlantic salmon, avocado, Brazil nuts, hazelnuts and hazelnut oil, kiwifruit, mango, peanuts, pine nuts, rainbow trout, red bell peppers, sunflower oil and seeds, turnip greens, and wheat germ oil.
Zinc
A trace mineral found in a wide array of foods, zinc plays an important role in your body’s metabolism of the nutrients in the foods you eat. A zinc deficiency can impair such functions as cell division, DNA and protein production, and immune function. As it pertains specifically to male sexual function, zinc aids in the body’s synthesis of testosterone, which helps to regulate sexual desire.
Foods high in zinc include cashews, chicken, chickpeas (also known as garbanzo beans), cocoa powder, grass-fed beef, kefir or yogurt, lamb, mushrooms, pumpkin seeds, and spinach.
If You Need More Help
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The foods pictured above are rich in vitamin E, a fat-soluble vitamin that is stored in your body.
For men whose erectile function has deteriorated to the point that a healthy diet is no longer enough to reinvigorate it, help is available in the form of the prescription medications known as PDE5 inhibitors.
Including such well-known drugs as Viagra and Cialis, these medications temporarily improve blood flow to the penis, thus giving men with ED a window of time during which they can get and keep an erection suitable for intercourse.
Under current U.S. regulations, these medications are available only by prescription. If you have a doctor’s prescription, you can fill it at a local pharmacy or order the drug from a reliable online facilitator such as eDrugstore.com. You can fax your prescription or scan and email it along with your order to eDrugstore.
However, if you don’t yet have a prescription, eDrugstore can set up a complimentary online consultation with one of its team of licensed U.S. physicians who can authorize a prescription if it’s determined you’re an appropriate candidate for the drug. Afterward, you can fill the prescription online, on eDrugstore.com. To learn more, click below to visit eDrugstore’s Erection Problems page.
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