This spice is popular for its ability to ease digestive issues as well as spark sex drive and enhance energy. Fenugreek Trigonella foenum-graecum has a delightful flavor that makes the fresh or dried leaves, as well as the seeds, an excellent addition to soups, salads, stews, vegetable and grain dishes.
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A study from Australia examined the effect of fenugreek on sexual function and testosterone deficiency among healthy aging men. The double-blind, placebo-controlled study involved men ages 43 to 70 who took either mg per day of fenugreek extract or a placebo for 12 weeks. Sexual function improved, including frequency of sexual activity and the number of morning erections, among men who took the extract when compared with placebo.
The treated men also saw an increase in total and free testosterone. Research indicates that omega-3s stimulate the release of nitric oxide, a substance that is largely responsible for firm erections. You can read more about why I think mussels are the ultimate superfood for men here at my blog. You should definitely consider going a little nuts if you want to add a boost to your erectile function.
Not all nuts are created equally, however, so be picky when including a handful of raw, unsalted nuts in your diet daily.
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Brazil nuts, for example, help elevate testosterone because they are a powerhouse of magnesium. Other nuts are high in the amino acid L-arginine , which stimulates the production of nitric oxide, a substance that enhances blood flow to the penis. The addition of pomegranate juice to your diet could result in a significant increase in your testosterone levels, according to the research. A study involving 58 men who drank a glass of pomegranate juice every day for two weeks, for example, experienced a rise in testosterone between 16 and 30 percent.
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They also reported an improved mood and a drop in blood pressure. How does drinking pomegranate juice cause these benefits? Supplements are the best way to get the benefit of pomegranate, mainly because the juice of a pomegranate is extremely high in sugar. This popular leafy green is a super source of L-arginine, which converts to nitric oxide in the body and helps support a healthy erection.
It appears Popeye enjoyed his spinach for more than muscle strength, but please choose fresh organic spinach over canned versions. Spinach can be enjoyed in salads, steamed lightly with drizzled olive oil and chopped nuts another ED fighter , used on sandwiches, or added to smoothies. A Canadian team of researchers explored the effect of eating spinach on arterial stiffness and blood pressure. Another amino acid that plays a role in erectile function is L-citrulline, which is found in watermelon.
L-citrulline is a potent antioxidant that converts into L-arginine once it is consumed, and it then triggers the production of nitric oxide. Watermelon is a low-calorie and refreshing alternative to many other desserts and can provide a sexual boost at the same time. An Italian study looked at the effect of citrulline in men who were living with mild erectile dysfunction. Twenty-four men were given L-citrulline 1. Erection hardness improved from mild to normal in two 8.
The number of intercourses per month also increased when the men took L-citrulline. Even though L-citrulline is less effective than ED pills, it can be an alternative for men with mild to moderate ED, especially men who do not want to take phosphodiesterase 5 inhibitors. Calabro RS et al.
L-arginine and vascular diseases: Acta Biomedica Dec 17; 85 3: Cormio L et al. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology Jan; 77 1: Flanagan SD et al.
The effects of nitrate-rich supplementation on neuromuscular efficiency during heavy resistance exercise. Journal of the American College of Nutrition ; 35 2: Gur S et al. Characterisation of pomegranate juice effects on human corpus cavernosum. Andrologia Oct Hsu YJ et al. Capsaicin supplementation reduces physical fatigue and improves exercise performance in mice.
Nutrients Oct 20; 8 Jovanovski E et al. Effect of spinach, a high dietary nitrate source, on arterial stiffness and related hemodynamic measures: Clinical Nutrition Research Jul; 4 3: Kapil V et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients. Hypertension ; Maggio M et al. The interplay between magnesium and testosterone in modulating physical function in men.
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Both the fresh and dried leaves and seeds whole or ground can be added to salads, soups, stews, and just about any vegetable, fish, or meat dishes. Fenugreek is widely used in Indian and Middle Eastern dishes as well as supplements.
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At the same time, the omega-3s in mussels stimulate the release of endothelial nitric oxide, which in turn supports a firm erection. Mussels also provide a great source of phosphorus, which has a key role in maintaining erectile function and libido. Certain nuts, especially black walnuts and almonds, followed by Brazil nuts, pistachios, English walnuts, and hazelnuts, are rich sources of L-arginine, an amino acid.
As a bonus, nuts and their healthy fat content omega-3 fatty acids can help lower cholesterol, which in turn can improve blood circulation. The men reported more improvement in erectile function after consuming the pomegranate juice than after the placebo.
Since it has a high sugar content, try it with lots of ice or diluted with spring water. The resulting conversion to nitric oxide to support and help maintain erections is one big reason why you should include spinach salads and steamed spinach on your menu or add baby spinach leaves to your green smoothies. Another reason is because nitric oxide is involved with exercise recovery time, which will help with your sexual health! L-citrulline is a potent antioxidant that transforms into L-arginine once in the body. L-arginine is the amino acid known for its ability to trigger the production of our old friend nitric oxide, which helps increase blood flow.
You may want to skip those high-fat desserts and consider watermelon to finish off your meals! Latest Articles. Men's Health.