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What to Eat to Avoid Erectile Dysfunction

Medically reviewed by Mike Kenneth Go Doratan, MD · General Surgery · The Medical City Ortigas

Written by Sky Abundo · Updated Feb 15, 2021

What to Eat to Avoid Erectile Dysfunction

Erectile dysfunction is a man’s inability to acquire, or maintain an erection long enough to perform intercourse or sex-related activities. Sometimes termed ‘ED’ or ‘impotence’, erectile dysfunction is an issue that will eventually affect men as they age. While random erectile dysfunction may not be a cause for concern, regular dysfunction may cause stress, loss of self-esteem, as well as emotional and relationship conflicts. 

While there are many causes to erectile dysfunction, having a good diet is a good way to prevent potential incidents. In this article we’ll discuss some symptoms, causes, and what to eat to avoid erectile dysfunction.

Causes of Erectile Dysfunction

Sexual arousal in men is an interconnected process involving the brain, hormones, emotions, nerves, muscles, and blood vessels. Erectile dysfunction may stem from a problem with any of these factors. Stress and mental health issues may cause or exacerbate erectile dysfunction.

A mix of physical and psychological problems may cause erectile dysfunction. For example, a slight physical injury may lead to a slowed sexual response, which then causes anxiety and stress, that culminates in a failed erection. 

Possible causes of erectile dysfunction

Causes for erectile dysfunction are mostly physical in nature. 

Limited blood flow

Anything that limits blood flow to the penis can cause erectile dysfunction. This includes smoking, diabetes, high blood pressure, obesity, and aging. All of these diseases impact on your blood vessels. Reduced blood flow in the penile vessels usually happen before impairment of flow to other vital organs. In addition, anti-hypertensive medications, along with other drugs, can cause male sexual dysfunction.

Neurological causes / nerve diseases

Erectile dysfunction can be caused by a stroke, and conditions that damages penile nerves, like diabetes, spinal cord problems, can cause ED.


Some medications affect your nerves and some lower your testosterone levels, causing ED. A class of pain medications called opioids for chronic pain can also cause ED. Blood pressure meds also are commonly associated with ED.

4. Psychological causes – Depression, performance anxiety, lack of focus and concentration are common causes of psychological ED. The focus of the sexual act shifts from the experience to the anxiety in acquiring and maintaining an erection.

Erectile dysfunction may be caused by more than one issue. It is important to consult a doctor to properly assess and treat ED.

What to Eat to Avoid Erectile Dysfunction

Erectile dysfunction can lead to additional stress and failed relationships. Luckily, a change in diet can contribute to increased sexual performance in men. Weight reduction and maintaining normal BMI can improve libido and erectile function in men. One may ask, “What can I eat to avoid erectile dysfunction?” 

Nutritionist Rebecca Scritchfield noted down some dietary options that can help boost blood flow and prevent erectile dysfunction. Here are some tips on what to eat to avoid erectile dysfunction.


Berries are a good option on what to eat to avoid erectile dysfunction. This antioxidant is a good way to consume sugars and burn off excess fat. The vitamins in red berries have also been known to boost sperm count.

Citrus fruits

Another good option on what to eat to avoid erectile dysfunction, citrus fruits are high in fiber and promote weight loss.

Red Wine

Red wine scores highly on what to eat to avoid erectile dysfunction. It has nitric oxide that helps relax arteries and increase blood flow in the genitals. It also contains the compound quercetin that helps block enzymes that triggers your body to block testosterone. This can help you maintain a high level of testosterone throughout sex.

Green Tea

Green tea is another antioxidant that checks into what to eat to avoid erectile dysfunction. It contains catechins that help boost metabolism and kicks out free radicals that damage blood vessels. This lets your blood flow more freely to the organs including the genitals.


An excellent source for fiber and antioxidants, pears score highly on what to eat to what to eat to avoid erectile dysfunction. Containing no fat and cholesterol, pears also help weight loss since they rate highly in satiety.

Dark chocolate

This tasty treat helps boost your dopamine levels. Dopamine, also called the “pleasure hormone” can help men get in the mood for sex.


Kale is rich in nutrients. It is also high in fiber and can help keep you full for a longer time during the day.


This superfood is known to boost muscle size and strength even in old age. High in fiber, vitamins and minerals, apples are also good for keeping your weight in check.


Broccoli is high in vitamin C which can boost blood circulation and increase one’slibido.  

Hot Peppers

Chili peppers that contain the chemical capsaicin raise your heart rate and release endorphins. An increased heart rate and endorphins are important for optimized sexual performance.


Bananas contain flavonoids. Flavonoids are plant compounds that protect the heart and control inflammation. They are known to improve blood flow which can help prevent erectile dysfunction.


Spinach is a great source of folate. Folate is known to improve blood flow. Spinach also contains magnesium which helps promote blood flow and boost testosterone levels.


Studies show that 2-3 cups of coffee a day prevents erectile dysfunction. Caffeine, a substance found in coffee, improves blood flow by relaxing arteries and muscles that can lead to stronger erections.


Besides being a healthy source for fats, potassium and vitamins, avocados also contain vitamin E and zinc. Additionally, vitamin E has also been known to boost sperm quality while zinc has been known to increase testosterone levels.


Carrots contain the chemical carotenoids which can boost sperm count and motility, or how sperm move and swim. 


Avena sativa, more commonly known as wild oats, are a well known aphrodisiac. They are reported to be beneficial in reaching orgasm. They also contain the amino acid L-arginine. L-arginine helps blood vessels relax, an essential factor to maintaining an erection and reaching orgasm.


Besides helping prevent prostate cancer, tomatoes have also been known to help contribute in improving sperm concentration, motility, and morphology.


Hello Health Group does not provide medical advice, diagnosis or treatment.

Medically reviewed by

Mike Kenneth Go Doratan, MD

General Surgery · The Medical City Ortigas

Written by Sky Abundo · Updated Feb 15, 2021

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