These everyday foods may have a major impact
A medical expert has suggested that men should include five specific foods in their daily diet to help fend off erectile dysfunction.
Erectile dysfunction (ED) affects nearly 30 million men across the United States and can result from a mix of physical, psychological, and emotional factors.
It is characterized by the inability to get or sustain an erection suitable for sexual activity. Research shows that stress, unresolved trauma, and physical health issues can all contribute to this condition.
Fortunately, there are preventative steps men can take — and according to a physician, a strategic approach to diet may help. In particular, these five foods may lower the likelihood of experiencing ED.
Pumpkin Seeds
These seeds aren’t just for Halloween decorations. Dr. Donald Grant, a senior clinical advisor with The Independent Pharmacy, recommends adding pumpkin seeds to your daily intake.
“Pumpkin seeds are a helpful snack when it comes to reducing the risk of erectile dysfunction,” Dr. Grant noted. “They’re packed with zinc, which plays a key role in producing testosterone and enhancing both sperm quality and sleep. They’re also high in magnesium, a mineral crucial for heart health and circulation — both essential for achieving and maintaining an erection.”
Walnuts
Another food Dr. Grant encourages men to eat regularly is walnuts.
“Walnuts are rich in L-arginine, an amino acid that supports healthy blood circulation,” he said. “This nutrient helps blood vessels relax and expand, which is important for proper sexual function. Since ED is closely related to cardiovascular health, eating foods like walnuts that benefit the heart can have a positive effect on sexual performance.”
Pomegranates
Fruits are generally beneficial, but pomegranates may offer added advantages for men looking to prevent ED.
“This fruit is loaded with antioxidants that support heart health and may also enhance testosterone levels,” Dr. Grant explained. “Pomegranates are also a great source of iron, which improves blood flow — a crucial factor for sexual performance. One study in 2013 even found that pomegranate juice may ease ED symptoms by influencing nitric oxide levels in the body. I highly recommend making this fruit a staple throughout the year for its combined heart and sexual health benefits.”
Dark Leafy Greens
Vegetables like spinach, kale, and cabbage aren’t just nutrient-rich — they may also contribute to improved erectile function.
“Adding dark leafy greens to your meals can help lower the risk of ED,” Dr. Grant said. “These vegetables contain folic acid, nitrates, and antioxidants — all of which improve circulation and blood pressure. They’re simple to incorporate into everyday meals and have added perks like boosting bone strength and enhancing immune function.”
Apples
The humble apple also earns a spot on the list, with its well-rounded health profile.
“While pomegranates are fantastic, apples shouldn’t be overlooked,” Dr. Grant advised. “They contain a flavonoid called quercetin, which supports cardiovascular health. Flavonoids in general are known to protect against chronic illnesses, sharpen mental performance, and regulate blood pressure — all of which tie into reduced ED risk.”