Top Foods for Male Performance
Some foods provide nutrients that are essential for optimal sexual health and erectile function; others may increase sexual desire or help make sex better. Here is a top ten of the foods that will increase your sexual health and help you stand right up when required!
Is there anything sexy about beans and legumes? There can be, if you plan your meals right. If you choose protein-rich beans and legumes instead of red meat and processed meats, you will be doing your body, and especially your blood vessels, a favor. Men who follow the Mediterranean diet, which focuses on whole foods such as beans, fruits and vegetables, and whole grains, are less likely to experience erectile dysfunction, according to a meta-analysis appearing in the Journal of Sexual Medicine. Beans are rich in fiber, which can help lower blood pressure and cholesterol and also help control body weight, factors that are important in heart disease and diabetes, which are significant causes of erectile dysfunction. Beans and other legumes all provide good to excellent amounts of protein, fiber, and other nutrients, although they do differ with regards to specific vitamins, minerals, and phytonutrients. Make sure you avoid green beans in cans which have been shown to have one of the highest levels of BPA (bisphenol-A), a significant risk factor for prostate cancer.
If beets are not a regular part of your diet, it’s time to take a second look at these often forgotten vegetables. Beets and beet juice are high in nitrates, substances that open up blood vessels and increase blood flow and circulation and which can help as a natural remedy for erectile dysfunction. The beet plant root has the highest level of nitrates among the vegetables consumed by humans. (Spinach also has a high nitrate content, and it is also recommended as a food that can boost sexual health.) When you eat beets or drink beet juice, the nitrate molecules are eventually reduced to nitric oxide, a substance that is critical for a normal, healthy erection. In addition, beets are an excellent source of folate and a good source of fiber, two nutrients that benefit heart—and thus sexual—health. Beets and beet juice may be two erectile dysfunction natural remedies you add to your shopping list.
The whole-grain goodness of oatmeal can offer a real boost to your sexual function and as a natural remedy for erectile dysfunction. You’ve probably heard that oatmeal can help lower cholesterol levels, which in turn can improve blood flow and help prevent heart disease. But oatmeal has another sexual advantage: it contains the amino acid arginine, which improves the effect nitric oxide has on reducing stiffness of blood vessels and helping with erections. In fact, arginine has been suggested for an erectile dysfunction treatment because it helps relax the muscles around the blood vessels in the penis. In an Italian study, 51 men with erectile dysfunction took arginine, niacin, and propionyl-L-carnitine for three months. Forty percent of the men had improved erections, and 77 percent reported at least partial response. For a delicious way to get arginine and improve your sexual health, enjoy a bowl of oatmeal several times a week.
A nut is a nut is a nut, right? Well, not really. Although nuts in general are a healthy food, some, like pistachio nuts are better than others when it comes to being a natural remedy for erectile dysfunction as well as helping to lower cholesterol. Case in point: a recent study in the International Journal of Impotence Research examined the effects of pistachios on 17 men who had erectile dysfunction. For three weeks, the men ate 100 grams of pistachio nuts per day. Both before and after the study, the men were tested using the International Index of Erectile Function score, and cholesterol and triglyceride levels were measured. After three weeks, mean IIEF scores increased significantly while cholesterol and triglyceride levels decreased significantly.
The distinctive pomegranate fruit with its leathery outer rind and spongy interior and seeds has demonstrated potential as a natural treatment for erectile dysfunction in animal and human studies. If breaking through the exterior shell is too much trouble, pomegranate juice is an alternative. In a study of men who had mild to moderate signs of erectile dysfunction, for example, drinking pomegranate juice resulted in some improvement in erectile function. An animal study conducted in Turkey revealed that pomegranate juice can slightly raise levels of testosterone, a hormone which, when at low levels, can be one of the causes of erectile dysfunction. In this study, the researchers attributed the rise in testosterone to the high antioxidant levels in pomegranates.
Salmon is one of the most popular of the oily coldwater fish, which are excellent sources of heart-healthy omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s help prevent blood clots and irregular heart beat. But both EPA and DHA in salmon also have a positive effect on sexual health, because they help raise dopamine levels in the brain. Dopamine is a neurotransmitter that triggers sexual arousal. Salmon also contains the amino acid arginine, which is converted into nitric oxide in the body. Men who don’t have enough nitric oxide are not able to achieve an erection. For possible help with erectile dysfunction, be sure to include salmon on your menu at least once a week.
Spinach was Popeye’s secret weapon, and it can be yours, too, if you want to help enhance sexual health and avoid erectile dysfunction disorder. Plan on adding boiled spinach to your menu several times a week to take advantage of this leafy green’s high level of magnesium, which helps dilate blood vessels and thus improve blood flow to the penis. Spinach is also an excellent source of folate, which works with vitamin B6 (also found in high levels in spinach) and B12 to bring down levels of the blood vessel damaging substance called homocysteine. Why boiled spinach? Although fresh, raw spinach is great to enjoy occasionally, spinach contains oxalates and specifically oxalic acid, which can hinder calcium absorption and also cause the formation of crystals in the body, which can lead to health problems. Therefore, boiling spinach for one minute releases the acids into the water and the air, thus reducing the oxalic acid content by up to 50%.
If you thought tomatoes and the lycopene they contain were good only as a natural treatment for prostate disease, think again. Lycopene naturally helps blood vessels to relax, which enhances circulation and in turn can improve blood flow in the penis and support a healthy erection. In a recent study published in Current Medicinal Chemistry, researchers discussed an analysis of the literature on lycopene and cardiovascular health. They concluded that although there are still many questions about the functions of lycopene, “supplement of low doses of lycopene has been already suggested as a preventive measure for contrasting and ameliorating many aspects of CVD [cardiovascular disease]” and thus erectile dysfunction as well.
When you sink your teeth into a slice of sweet, juicy watermelon, did you know you also could be enjoying a natural treatment for erectile dysfunction? Watermelon is a great source not only of beta-carotene and lycopene – two important phytonutrients for the heart and for sexual function—but also citrulline. Citrulline is important for several reasons. One, it can relax the blood vessels, which in turn improves blood flow. Two, when you eat citrulline-rich watermelon, the body transforms citrulline into arginine. The amino acid arginine boosts the body’s levels of nitric oxide, which in turn relaxes the blood vessels in the penis and promotes an erection, which is the same basic effect Viagra has on the body. Although it might be a stretch to say that watermelon could be an erectile dysfunction treatment, it certainly won’t hurt to try it.
Wheat germ is the small, reproductive part of the wheat kernel that germinates and develops into wheat grass. This highly versatile food is an excellent source of zinc, a mineral that is often associated with sexual health and improved erectile function. That’s because zinc is found in high concentrations in the prostate, which indicates it is critical for proper function of the prostate gland. Zinc also helps increase blood flow. Wheat germ contains more nutrients (23) per ounce than any other grain or vegetable. In addition to zinc, wheat germ is high in protein, potassium and magnesium (both important for blood pressure and the heart), iron, riboflavin, calcium, and vitamins A, B1, B3, and E (helps prevent heart disease). In fact, athletes use wheat germ to improve cardiovascular function. Wheat germ is very versatile and can be added to or sprinkled on cereals, casseroles, smoothies, baked goods, grains, salads, and vegetables.
Article original from http://www.prostate.net/2012/nutrition/top-foods-for-male-performance/