Men over 40 with ED had consumed significantly lower levels of foods with magnesium, zinc, copper, and selenium. Consuming food sources rich in trace minerals, such as green leafy vegetables, nuts, dark chocolate, and eggs, may improve vascular health.
CIRCULATION AND VEIN SUPPORT FOODS SUMMARY
- Good circulation and vein support foods include increasing dietary foods rich in zinc, selenium, copper, and magnesium. Additionally, men over 40 with ED had consumed significantly lower levels of foods with magnesium, zinc, copper, and selenium.
- In sum, consuming food sources rich in trace minerals, such as green leafy vegetables, nuts, dark chocolate, and eggs, may improve vascular health.
WHY YOU NEED TO CONSUME MORE CIRCULATION AND VEIN SUPPORT FOODS
Erectile dysfunction (ED) is a serious condition that affects 1-10% of men aged 40 years or younger, 20-40% of men between 60-90 years old, and 50-70% of men over the age of 70 years old. (Nicolosi et al., 2003) Additionally, many lifestyle factors can contribute to erectile dysfunction, such as smoking, caffeine, Vitamin D deficiency, inactivity, and poor diet. (Mykoniatis et al., 2018)
To combat this, improving circulation, reducing blood pressure, testosterone production, and improving physical activity are all factors that can improve sexual desire, improve blood flow, and improve sexual performance.
WHAT IS ED?
ED may be related to dysfunction of blood flow to the penis. In fact, a strong relationship exists between ED and cardiovascular disease. (Montorsi et al., 2005) The arteries to the heart are 5 to 7 mm, whereas penile arteries are 1 to 2 mm; therefore, it can be rationalized that if there is blockage of the carotid arteries, there is blockage of the penile arteries. (Liu et al., 2022)
Older men commonly look for the best sexual vitamins, such as the best vitamins for blood flow and male enhancement supplements. However, a good diet will always be the first approach rather than supplementation. Furthermore, many of the best male enhancement pills that are over-the-counter will contain magnesium, copper, zinc, and selenium. Researchers examined the relationship between dietary metals and their link to ED.
THE STUDY
Researchers examined the association between the intake of the dietary metals magnesium, zinc, copper, and selenium and the prevalence of ED in a total of 3,745 men (age ≥20), of whom 1,096 had ED. The researchers asked them various questions about income, education, and a 24 recall of the food they ate.
Remarkably,the researchers found that men over 40 with ED had consumed significantly lower levels of foods with magnesium, zinc, copper, and selenium. (Liu et al., 2022) Interestingly, Magnesium, zinc, copper, and selenium were lower in men with ED than in participants without ED. In contrast, this relationship was not found in men younger than 40 years old. Thus, dietary trace micronutrients are especially important for men over the age of 40.
MAGNESIUM FOR ED
Magnesium benefits for men include a lower risk of cardiovascular disease and stroke. (Al-Delaimy et al., 2004) For instance, a previous study showed that for every 50 mg increase in magnesium, there was a 22% reduction in coronary calcification. (Salem et al., 2012)
FOODS RICH IN MAGNESIUM: chia seeds, pumpkin seeds, green leafy vegetables, spinach, almonds, legumes, etc. Dark chocolate is an excellent source of magnesium. (252 mg/100g).(Cinquanta et al., 2016)
THE IMPORTANCE OF ZINC FOR ED
Zinc deficiency has been associated with increased inflammation that can lead to an increased risk of cardiovascular events. An estimated 17% of the global population suffers from zinc deficiency.(Wessells & Brown, 2012) Consequently, zinc may help prevent atherosclerosis and endothelial damage. (Reiterer et al., 2005)
The zinc erectile dysfunction connection may be related to zinc deficiency resulting in lower testosterone levels. (Prasad et al., 1996) Zinc supplements are advocated to improve sexual function and sexual stamina.
FOODS RICH IN ZINC: Dried fruits, meats, cereal, and eggs are good sources of zinc.
THE ROLE OF COPPER IN ED
Copper deficiency is rare. Notably, copper is related to immune function and anti-oxidant capability in the body.
FOODS RICH IN COPPER: Nuts, legumes, and dark chocolate are rich sources of copper.
THE IMPORTANCE OF SELENIUM FOR ED
Selenium is necessary for anti-oxidant function and can reduce the risk of cardiovascular disease by inhibiting the toxicity of heavy metals (i.e., mercury, silver, arsenic, and cadmium). Specifically, selenium also helps by increasing the anti-oxidant glutathione and nitric oxide. (Hu et al., 2017)
FOODS RICH IN SELENIUM: Fish, seafood, beef, eggs, and Brazil nuts.
BEST FOODS FOR ED: CIRCULATION AND VEIN SUPPORT FOODS
Almonds benefit sexual health for their rich source of vitamins and minerals. Each 1 oz serving of almonds contains 80.8 mg of magnesium (20% Daily Value), 1 mg of zinc (7% DV), and .8 mcg of selenium (1% DV).
The best foods for ED and good circulation include natural ingredients such as flavanols found in dark chocolate have been found to increase nitric oxide and enhance sexual performance. (Afoakwa, 2008; Cassidy et al., 2016) Additionally, the best dark chocolate for erectile dysfunction is those rich in flavonoids, such as Lindt, Ghirardelli, and Godiva.
In conclusion, the research study highlights the importance of a healthy diet necessary for optimal sexual health in men. Deficiencies of any of these essential micronutrients can lead to poor vascular health through multiple mechanisms. The best foods for EDs are rich in zinc, selenium, copper, and magnesium can limit the prevalence of ED.
REFERENCES
Afoakwa, E. O. (2008). Cocoa and chocolate consumption – Are there aphrodisiac and other benefits for human health? South African Journal of Clinical Nutrition, 21, 107-113. https://doi.org/10.1080/16070658.2008.11734163
Al-Delaimy, W. K., Rimm, E. B., Willett, W. C., Stampfer, M. J., & Hu, F. B. (2004). Magnesium intake and risk of coronary heart disease among men. J Am Coll Nutr, 23(1), 63-70. https://doi.org/10.1080/07315724.2004.10719344
Cassidy, A., Franz, M., & Rimm, E. B. (2016). Dietary flavonoid intake and incidence of erectile dysfunction. The American Journal of Clinical Nutrition, 103(2), 534-541. https://doi.org/10.3945/ajcn.115.122010
Cinquanta, L., Di Cesare, C., Manoni, R., Piano, A., Roberti, P., & Salvatori, G. (2016). Mineral essential elements for nutrition in different chocolate products. Int J Food Sci Nutr, 67(7), 773-778. https://doi.org/10.1080/09637486.2016.1199664
Hu, X. F., Eccles, K. M., & Chan, H. M. (2017). High selenium exposure lowers the odds ratios for hypertension, stroke, and myocardial infarction associated with mercury exposure among Inuit in Canada. Environ Int, 102, 200-206. https://doi.org/10.1016/j.envint.2017.03.002
Liu, R.-J., Li, S.-Y., Xu, Z.-P., Yu, J.-J., Mao, W.-P., Sun, C., Xu, B., & Chen, M. (2022). Dietary metal intake and the prevalence of erectile dysfunction in US men: Results from National Health and Nutrition Examination Survey 2001–2004 [Original Research]. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.974443
Montorsi, P., Ravagnani, P. M., Galli, S., Rotatori, F., Briganti, A., Salonia, A., Rigatti, P., & Montorsi, F. (2005). The artery size hypothesis: a macrovascular link between erectile dysfunction and coronary artery disease. Am J Cardiol, 96(12b), 19m-23m. https://doi.org/10.1016/j.amjcard.2005.07.006
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Nicolosi, A., Moreira, E. D., Jr., Shirai, M., Bin Mohd Tambi, M. I., & Glasser, D. B. (2003). Epidemiology of erectile dysfunction in four countries: cross-national study of the prevalence and correlates of erectile dysfunction. Urology, 61(1), 201-206. https://doi.org/10.1016/s0090-4295(02)02102-7
Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348. https://doi.org/10.1016/s0899-9007(96)80058-x
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