Erectile dysfunction affects millions of men around the world, and for many, the problem is physiological. This is often the result of an unhealthy lifestyle and conditions such as obesity, diabetes, and cardiovascular disease. The good news is that through lifestyle changes, the causes of erectile function can be reversed. One of the main ways to do this is through diet. This article suggests 10 superfoods that are essential for maintaining optimal sexual health.

1. lean red meat
The protein in lean red meat naturally increases levels of dopamine, the brain chemical primarily responsible for improving sex drive, mood, alertness, and movement. The meat is also high in zinc, which increases libido by reducing the production of the hormone prolactin. (Too much prolactin acts to suppress testosterone production.)

2. Liver
The liver is a good source of glutamine, which is essential for the functioning of the immune system. The liver can also increase a slower libido. Gram for gram, liver is among the best sources of fertility-boosting vitamin A. Men who get plenty of vitamin A every day have higher sperm counts and perform better sexually than men who don’t.

3. eggs
Egg yolks contain cholesterol, which are important building blocks for testosterone. Eating raw eggs is one of the most direct ways to increase testosterone and ultimately improve male libido. Eggs are also one of the most important sources of vitamin A, which helps sperm count. Eggs are also rich in vitamins B6 and B5. These vitamins help balance hormone levels and combat stress, two things that are crucial for a healthy libido.

4. Fish and Seafood
Raw oysters: Long considered an aphrodisiac, oysters are high in zinc, which increases sperm and testosterone production. Oysters also contain dopamine, which is known to increase libido.

Salmon, mackerel, trout, and tuna: These oily fish are rich in omega-3 essential fatty acids, which are essential for a healthy immune and circulatory system. The omega-3 fats found in salmon have a wide range of beneficial cardiovascular effects. Omega-3s help against clotting in the arteries by improving the ratio of good cholesterol to bad cholesterol. Oily fish is also a rich source of selenium and zinc, which are necessary for optimal sexual health.

5. almonds
These nuts have a large amount of nutrients. They are a major source of monounsaturated fats, which reduce the risk of heart disease by acting to lower LDL (bad cholesterol). They are also rich in vitamin E, which acts as an antioxidant. Almonds are also a rich source of magnesium, which helps improve the flow of blood, oxygen, and nutrients throughout the body.

6. Peanuts (the best natural way to increase nitric oxide production!)
Contrary to what their name implies, peanuts are not true nuts but a member of the vegetable family, and are related to peas, lentils, chickpeas, and other beans. However, regardless of whether they are a bean or a nut, peanuts have been described as “diet viagra“. Peanuts are rich in L-arginine, which causes vasodilation in blood vessels. L-arginine is a precursor to nitric oxide, which is responsible for inducing smooth muscle relaxation. Research has shown that L-arginine levels are higher in peanuts, weight for weight, than in any other common nut or vegetable. In addition, peanuts are a very good source of monounsaturated fats and contain a variety of other nutrients that have been shown to promote heart health Excellent sources of vitamin E, niacin, folate, protein and manganese.

7. wheat germ
Wheat germ is the vitamin- and mineral-rich embryo of the wheat kernel that is extracted during the refining of whole wheat grains to white flour. It’s packed with important B vitamins like folate, thiamine, and vitamin B6, and the minerals zinc, magnesium, and manganese. Zinc, of course, is essential for the healthy functioning of the reproductive system. Wheat germ also has a large amount of vitamin E, a powerful fat-soluble antioxidant in the human body that helps protect fat-containing substances in the body from free radical damage. Therefore, vitamin E is an important element in a healthy cardiovascular system, which is essential for sexual potency.

8. oatmeal
Due to its high fiber content, oats are one of the best cereals to reduce cholesterol levels, thus helping to unclog arteries and improve blood flow. Oats, oat bran, and oat flour contain a specific type of fiber known as beta-glucan, which has been shown in numerous studies to significantly lower cholesterol levels. Oats also contain a unique antioxidant compound, called avenanthramides, which helps prevent free radicals from damaging LDL cholesterol, further reducing the risk of cardiovascular disease.

9. Pinions
These dried fruits (actually pine seeds) are rich in zinc and have been used as aphrodisiacs throughout the Mediterranean and Orient. The Roman poet Ovid included pine nuts in his list of aphrodisiacs. The Perfumed Garden, (an ancient love manual in Arabic), contains many references to pine nuts, including this recipe for restoring a man’s sexual vigour: “A glass of thick honey, plus 20 almonds and 100 pine nuts repeated for three nights.”