Erectile dysfunction can be a sensitive topic for men, but it’s one that needs to be talked about.

According to a study in the British Journal of Urology International, nearly 5 percent of men aged 40 to 49 experience erectile dysfunction, a number that increases to 15 percent of men ages 70 to 79. While there are many factors that can contribute to erectile dysfunction, including stress, anxiety, and underlying health conditions, a healthy diet can help improve erectile function.

Here are the top foods you should incorporate into your diet to improve erectile function and maintain overall health:.

1. Leafy greens

Leafy greens such as spinach, kale, and collard greens are high in nitrates. Nitrates are compounds that help increase blood flow. The better the blood flow, the better the chance for strong erections.

These greens are also high in vitamins C and E which help protect blood vessels and prevent damage caused by free radicals.

2. Watermelon

Watermelon contains an amino acid called citrulline, which helps boost nitric oxide production in the body. Nitric oxide helps relax and dilate blood vessels, allowing for increased blood flow.

In fact, one study found that men who ate watermelon experienced increased blood flow and improved erectile function.

3. Tomatoes

Tomatoes are a great source of lycopene, an antioxidant that can help reduce the risk of prostate cancer and improve erectile function.

A study in the International Journal of Impotence Research found that men who consumed lycopene-rich foods experienced improved erectile function.

4. Berries

Berries such as strawberries, raspberries, and blueberries are high in flavonoids. Flavonoids are antioxidants that can help improve blood flow and reduce inflammation. Inflammation can damage blood vessels and contribute to erectile dysfunction.

5. Oysters

Oysters are a well-known aphrodisiac and for good reason. Oysters are high in zinc, a mineral that is essential for testosterone production. Low levels of testosterone can contribute to erectile dysfunction.

Related Article 30 Foods to Boost Your Sexual Health

In addition to oysters, other shellfish such as crab and lobster are also high in zinc.

6. Garlic

Garlic is known for its ability to improve heart health, but it can also help improve erectile function. Garlic contains allicin, a compound that helps improve blood flow. Improved blood flow can help improve erectile function.

Garlic also contains vitamin B6 which helps regulate hormones.

7. Fatty fish

Fatty fish such as salmon, tuna, and mackerel are high in omega-3 fatty acids. Omega-3 fatty acids can help improve heart health and reduce inflammation. Inflammation can damage blood vessels and contribute to erectile dysfunction.

8. Dark chocolate

Dark chocolate contains flavonoids which can help improve blood flow and reduce inflammation. In addition, dark chocolate contains phenylethylamine, a compound that can help stimulate the release of endorphins and promote a sense of well-being.

Erectile dysfunction can be caused by stress and anxiety, so promoting a sense of well-being can be beneficial.

9. Nuts

Nuts such as almonds, walnuts, and pistachios are high in arginine, an amino acid that helps produce nitric oxide. Nitric oxide helps relax and dilate blood vessels, allowing for increased blood flow.

Nuts are also a great source of healthy fats which can help improve heart health.

10. Eggs

Eggs are a great source of protein and contain amino acids that are essential for the production of testosterone. In addition, eggs are high in vitamin D which is essential for healthy bones and can also help improve erectile function.

Conclusion

Erectile dysfunction can be caused by many different factors, but a healthy diet can help improve erectile function and maintain overall health.

Incorporating leafy greens, watermelon, tomatoes, berries, oysters, garlic, fatty fish, dark chocolate, nuts, and eggs into your diet can help improve blood flow, reduce inflammation, and increase testosterone production.