Erectile dysfunction, or ED, is a common problem among men. ED occurs when you are unable to sustain an erection that is sufficient for sex. Talk with your doctor about your concerns. He may prescribe a medication or suggest that you follow a particular diet. Let your doctor know if you are taking any dietary supplements. Some of them may interfere with your medication.
Vitamins
Vitamin C is important in your body to make collagen, which is partially what makes up your blood vessels. Having adequate amounts of vitamin C can allow the vessels to remain relaxed and open, which allows for better flow of blood. HealthCommunities.com recommends consuming 1,000 mg of vitamin C three times daily to help with symptoms of ED. You can also eat your vitamin C. A large orange contains around 100 mg of vitamin C, 1 cup of cooked broccoli has 120 mg and 1 cup of strawberries provides 85 mg.
Vitamin E also helps with blood flow by relaxing vessel walls. A vitamin E supplement should contain around 20 mg and should be consumed daily for maximum ED benefits. Sunflower seeds are rich in vitamin E. A 1-oz. serving contains around 5.5 mg. Enjoy a cup of cooked spinach which will provide you with 5 mg of vitamin E.
Minerals
Having zinc in your diet can help to keep your immune strong and can be helpful if your ED is caused by an illness. Zinc also plays a role in thyroid function and helps regulate your hormones. You need 11 to 30 mg of zinc daily. Eat a 3.5-oz serving of light turkey meat to provide around 20 mg of zinc. Some breakfast cereals are fortified with zinc. A 1 cup serving can provide 30 to 40 mg of zinc.
Selenium is also necessary for proper thyroid function, as reported by the Office of Dietary Supplements. Your thyroid regulates the testosterone in your body. You need around 200 mcg of selenium daily which can come from your diet. Brazil nuts are high in selenium. A 1-oz. serving provides you with 544 mcg. A 3-oz. serving of canned tuna has 63 mcg of selenium while a 3.5-oz. serving of chicken breast contains 20 mcg.
Fruits, Vegetables and Whole Grains
Maintaining a proper weight and staying healthy is important to avoid complications of ED. According to the Cleveland Clinic, reducing your cholesterol can help with ED. High cholesterol levels can harden and narrow the arteries that carry blood to your penis. Eat a diet rich in fiber to maintain your weight and help lower your cholesterol.
You should eat 2 cups from the fruit group, 3 cups from the vegetable group, and 3.5 oz. from the grain group each day. Berries are a delicious fruit selection that help maintain vascular integrity. Eat a cup of strawberries, blueberries or raspberries with your yogurt at breakfast. One serving from the vegetable group can be 1 cup of cooked or raw veggies, 8 oz. of 100 percent vegetable juice or 2 cups of salad greens. A cup from the grain group can include a slice of whole wheat bread, 1 cup of breakfast cereal or 1/2-cup of wheat pasta.
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