If you want to achieve stronger erections, you should eat more fruits and vegetables. That’s according to a recent study which found that consuming 50 milligrams of flavonoids every day can reduce your risks of erectile dysfunction by as much as 30%.
Flavonoids are polyphenolic plant pigments that exhibit strong antioxidant properties. There are six types of flavonoids, each showing varying antioxidant activities. Find out below how these potent antioxidants can help boost your erectile function.
Erectile Dysfunction in Young Men
The study cited above was participated in by men between 18 to 40 years old. Of these, there were 86 men who already suffered from erectile dysfunction at such a young age. In comparison, there were 264 participants who didn’t have erectile problems and they formed the control group.
The participants who had erectile dysfunction tended to have a lower intake of flavonoid-containing foods. Those who didn’t have erectile dysfunction, on the other hand, consumed more servings of fruits and vegetables. They also smoked less frequently and had a lower intake of alcoholic beverages and dairy products.
Upon analysis of the dietary consumption of the participants, the researches found that consuming an additional alcoholic drink or dairy portion per day resulted in a 22% increased risk of developing erectile dysfunction.
In contrast, eating an additional serving of vegetables every week reduced the risks of erectile dysfunction by 13%. Fruits showed greater protective effects against erectile dysfunction. One additional serving of fruit per week can reduce your risks of erectile dysfunction by as much as 38%.
Fruits That Reduce Your Risks of Erectile Dysfunction
Another recent study focused on the incidence of erectile dysfunction in relation to dietary flavonoid intake. This study included more than 25,000 men who reported about their dietary habits over a period of ten years.
Sadly, during the ten-year follow-up period, more than 35% of the participants developed erectile dysfunction. The researchers found that among the many types of flavonoids, flavanones, flavones, and anthocyanins were associated with a reduced risk of erectile dysfunction.
In addition, the researchers analyzed the top 5 fruit sources of flavanones, flavones, and anthocyanins and found that these fruits greatly contributed to a significant reduction in erectile dysfunction risks. So if you want to prevent erectile dysfunction, you should eat more strawberries, blueberries, apples, pears, and citrus fruits.
1. Strawberries
Strawberries are extremely packed with vitamin C, folic acid, potassium, manganese, and dietary fiber. These delicious red berries are also rich in flavonoids and phenolic acids like anthocyanins, ellagic acid, and cyanidins, to name a few. In truth, strawberries contain many more other antioxidant compounds.
For instance, strawberries are rich in quercetin, a type of flavonoid that has anti-inflammatory properties. Quercetin and other polyphenol antioxidants found in strawberries help protect against atherosclerosis and hypertension. These medical conditions are known as risk factors for erectile dysfunction.
2. Blueberries
Blueberries are low-calorie fruits that are extremely rich in potassium, vitamin K, vitamin C, manganese, zinc, folate, magnesium, and other important nutrients. Blueberries also contain high concentrations of anthocyanins and other antioxidants. In fact, blueberries are considered one of the fruits with the highest antioxidant capacity.
Just like strawberries, blueberries may also help protect against various cardiovascular diseases by preventing hypertension and atherosclerosis. Blueberries can also help protect you against cancer and diabetes, as well as improve your memory.
Blueberries may also help facilitate quicker muscle recovery and prevent muscle damage after strenuous physical activities.
3. Apples
Apples are packed with potassium, a nutrient that’s important for your heart health. Apples are also good sources of other nutrients like vitamin C, vitamin A, and magnesium. When it comes to antioxidants, apples contain a variety of these disease-fighting compounds, including quercetin, catechin, and epicatechin.
Because apples are rich in quercetin, apples can help improve your neurological health. That’s because quercetin can prevent cellular death in your brain caused by oxidative stress and inflammation.
Apples are also known to greatly reduce your bad cholesterol levels and are also known to help lower your risks of diabetes.
4. Pears
Pears are excellent sources of dietary fiber, copper, vitamin C, and vitamin K. In addition, pears are also rich in flavonoids like flavanols and flavan-3-ols like epicatechin and catechin. When you eat pears, try not to peel the fruit since the skin is extremely rich in antioxidants like cinnamic acid.
Research has shown that pears, especially when consumed in combination with apples, greatly reduced the risks of type 2 diabetes. Eating pears regularly may also help lower your risks of certain cancers like colorectal cancer.
5. Citrus Fruits
Vitamin C is strongly linked with citrus fruits. The truth is, citrus fruits are also rich in other nutrients like potassium, calcium, folate, vitamin B6, niacin, thiamine, and antioxidants. For instance, oranges and grapefruits are extremely rich in flavonoids such as hesperidin and naringin.
Naringin provides protection against cancer and helps lower cholesterol levels, whereas hesperidin is commonly used for treating conditions of the blood vessels like varicose veins and poor circulation.
Improving Your Erectile Functions Naturally
Fruits and vegetables help lower your chances of developing erectile dysfunction. But if you do have erectile dysfunction already, one way for you to improve your erectile functions is by taking male sex enhancement supplement.
This is a potent libido booster and erection enhancer. That’s because it contains natural herbal ingredients that have been scientifically proven to be effective in treating impotence. For instance, you’ll find Tribulus terrestris, maca, and tongkat ali in the formula.
One advantage you’ll get when you take supplement is that you can enjoy increased antioxidant protection. That’s because tongkat ali, maca, and Tribulus terrestris are all known to have high antioxidant activities.
In fact, these three medicinal plants are known to help improve sperm motility and quality due to their antioxidant activities. Not only that, all three herbs are also associated with increased strength and endurance, which is why you’ll often find these three natural ingredients in many energy drinks.
But in supplements, tongkat ali, Tribulus terrestris, and maca mean increased stamina in the bedroom, which you can enjoy thoroughly, thanks to the potent aphrodisiac and erection-boosting effects of it.
