15 Indian Foods for Erectile Dysfunction and Premature Ejaculation

Erectile Dysfunction (ED) and Premature Ejaculation (PE) are common sexual health disorders in men, and both can be significantly influenced by dietary factors. The role of food in these conditions extends beyond mere nutrition; it’s interwoven with hormonal balance, cardiovascular health, and neurological function, all of which can affect sexual performance. Diets rich in processed, high-sugar, and high-fat foods may increase the risk of ED by exacerbating conditions like diabetes, obesity, and heart disease, all known risk factors for ED. Meanwhile, diets abundant in fruits, vegetables, whole grains, and lean proteins may boost vascular health, leading to improved erectile function. In the case of PE, while direct links between food and this condition are less established, overall health, which is significantly influenced by diet, can play a role. Therefore, food choices and dietary habits are vital aspects to consider in the prevention and management of ED and PE.

Here are the best Indian Foods that help in erectile dysfunction and Premature Ejaculation.

Table of content

Mango

Banana

Grapes

Pomegranate

Watermelon

Okra

Carrot

Moringa or Drumstick

Onion

Garlic

Pumpkin seeds

Ginger and honey

Garlic and honey

Milk

Ghee

#1 Mango

Mango, known as the “King of Fruits”, is a powerhouse of vitamins, minerals, and antioxidants, all beneficial for overall health. Mango, an important Indian fruit and food is known as “amra” in Ayurveda. This fruit Several compounds found in this tropical delight can indirectly support men’s sexual health. Firstly, mangoes are rich in vitamin E, associated with hormone regulation, potentially enhancing libido and sexual stamina. The fruit’s high vitamin C content aids in increasing blood flow, crucial in achieving and maintaining arousal. Its potassium content, vital for a healthy cardiovascular system, contributes to improved circulation, critical for sexual health. Further, mangoes contain dietary fiber, helping to regulate blood sugar levels, thus indirectly assisting in combating performance issues linked to diabetes. Lastly, the antioxidant properties of mango can protect against oxidative stress, which might impact sexual health negatively. Notably, while mangoes have these indirect benefits, they should be part of a balanced diet and healthy lifestyle to address conditions like premature ejaculation. More direct interventions like psychotherapy, behavioral techniques, and medication might be necessary.

#2 Banana

Bananas are known as “kadali” in texts of ayurveda and it is savoured as Indian food. Bananas, known for their richness in potassium and vitamin B, provide surprising benefits in managing sexual health issues like premature ejaculation and male potency struggles. High potassium content promotes heart health, enhancing blood flow, a key component for a strong performance. Additionally, vitamin B boosts energy levels, contributing to stamina. Bananas also contain the enzyme bromelain, speculated to increase libido and reverse impotence. The presence of tryptophan, which the body converts to serotonin, a mood-elevating hormone, helps manage stress levels, often a contributing factor to early climax. Magnesium in bananas aids in muscle relaxation and can play a role in prolonging the endurance phase.

#3 Grapes

Grapes also known as “draksha” in ayurveda are considered as “vrushya” or aphrodisiac. Grapes, especially the red variety, are rich in polyphenols, which can support vascular health by improving blood flow. This enhancement can be instrumental in managing intimate men’s health issues. An amino acid, L-arginine, found abundantly in grapes, may also aid in optimizing circulatory performance. Flavonoids present in grapes may contribute to boosting testosterone levels, providing a natural way to deal with premature ejaculation. Additionally, Resveratrol, a potent antioxidant in grapes, can facilitate the production of nitric oxide, essential for maintaining a healthy sexual response. High in fiber, grapes also help regulate blood sugar, ensuring a balanced hormonal environment.

#4 Pomegranate

The pomegranate fruit is referred as “dadima” in ayurveda. Pomegranate, an antioxidant-rich fruit, shows promise in addressing sexual health issues such as premature ejaculation and intimate performance-related troubles. High in polyphenols, it aids blood flow, an essential element for maintaining potency. Studies indicate it can enhance nitric oxide production, a crucial component that aids blood vessels in delivering oxygen-rich supply to the male organ. This increased circulation can improve responsiveness, potentially assisting with issues of premature release. In addition, this wonder fruit helps manage stress and improve mood, factors that contribute indirectly to improved sexual health. Lastly, the aphrodisiac properties of pomegranate can increase libido, offering an overall boost to intimate experiences. Therefore, including this potent fruit in your diet can lead to significant improvements in sexual wellbeing. However, it should be taken as part of a balanced diet.

# 5 Watermelon

Watermelon is a refreshing fruit rich in essential nutrients. Its potential benefits in managing sexual health concerns like premature ejaculation and ED are significant. The fruit contains an amino acid called citrulline, which increases the body’s nitric oxide levels. This gas helps blood vessels relax and improve circulation, a critical factor for strong and sustained erections. Furthermore, citrulline might help manage premature ejaculation by enhancing stamina and reducing fatigue. The fruit’s lycopene content, a powerful antioxidant, supports overall vascular health, promoting efficient blood flow to all body parts. With watermelon’s diuretic properties, it helps keep the urinary system healthy, crucial for optimal sexual health.

#6 Okra or Lady Finger or bhendi

Okra also known as bhendi in hindi is an important Indian food, known for its high nutritional profile, has been associated with improved sexual health, specifically in ameliorating premature ejaculation and the condition often referred to as ED. It’s rich in magnesium, a mineral essential for maintaining vascular health, promoting improved blood flow which can support enhanced sexual performance. Furthermore, okra boasts considerable amounts of dietary fiber, known to aid in balancing hormones, potentially alleviating premature release concerns. Vitamins C and A found in this vegetable may boost general wellness and strengthen the immune system, indirectly benefiting overall sexual health. Zinc, another significant component in okra, plays a pivotal role in testosterone production, a hormone crucial for male sexual function. Lastly, the antioxidants present can help in reducing oxidative stress, protecting against tissue damage and promoting endothelial health. Therefore, regular consumption of okra could offer several benefits related to sexual health.

#7 Carrots

Carrots, highly nutritious and loaded with potent antioxidants, can be a valuable part of the dietary regimen to manage sexual health issues like premature ejaculation. They are packed with vitamins and carotenoids that enhance blood flow to the genitals and optimize nerve health, crucial factors in maintaining stamina and delaying climax. The high beta-carotene content supports hormonal function, indirectly aiding the sexual response. As for dealing with ED, the rich antioxidant profile of carrots is beneficial. It helps fight oxidative stress that might impede blood vessel function, a critical aspect of robust performance. Consuming carrots regularly can thus foster an environment conducive to better vascular health, which is essential for firmness. In addition, the fiber content in carrots supports overall heart health, reinforcing the cardiovascular system that underlies sexual wellbeing. In conclusion, integrating carrots into your diet can prove beneficial for sexual health.

#8 Moringa or Drumsticks

Moringa or drumsticks also known as Sahajin in hindi is referred as “shobhanjana” in ayurveda. Moringa, a powerhouse of essential nutrients, is becoming increasingly acknowledged for its potential in addressing male sexual health concerns, particularly premature ejaculation (PE). The plant is packed with potent antioxidants that could improve blood circulation, a critical factor in enhancing sexual performance and stamina. By fostering nitric oxide production, it aids in dilating blood vessels, ensuring a healthy supply of blood to the male organ, thus potentially countering PE. Furthermore, Moringa contains essential vitamins, such as vitamin C and vitamin E, which can boost testosterone levels, thereby improving libido. As for issues related to maintaining an optimal state of arousal, Moringa’s rich zinc content is beneficial. Zinc has been linked to improved hormonal balance, which can be key in addressing this concern.

#9 Onions

Onions are known as “phalandu” in ayurveda. Onion holds potent therapeutic properties, which can alleviate male sexual health issues like premature ejaculation (PE) and function as a natural booster for intimate prowess. Rich in phytochemicals, it promotes circulation, fostering blood flow to the reproductive organs. This in turn can lead to an improvement in sexual stamina and duration of performance. Quercetin, a flavonoid in onion, holds anti-inflammatory properties, that can alleviate prostatitis, an inflammation often linked to PE. The aphrodisiac potential of onion also supports hormonal balance, a crucial factor for maintaining optimal sexual health.

#10 Garlic

Garlic popularly known as “lehsun” in India is referred as “Lasuna” in ayurveda. This is a very important Indian food that is recommended in many home remedies. Garlic, a popular culinary ingredient, also offers promising benefits for men’s sexual health. Its high allicin content, a compound known to increase blood flow, can aid in alleviating the symptoms of sexual dysfunctions. Enhanced circulation, particularly in the genital area, can help combat performance-related issues. For example, it can play a role in supporting improved penile rigidity, a common concern often classified as erectile dysfunction. Moreover, garlic’s antioxidant properties may aid in maintaining optimal penile function, which could potentially delay ejaculation and prolong sexual performance. Hence, incorporating garlic into your diet might provide a natural way to improve sexual health.

# 11 Pumpkin Seeds

Pumpkin seeds are lauded for their potential in ameliorating issues related to male sexual health, such as premature ejaculation. Rich in essential nutrients like zinc, these seeds can improve prostate health and bolster testosterone production, a hormone integral to male sexual function. Additionally, the high antioxidant content contributes to reducing inflammation and oxidative stress, factors often associated with sexual health problems. The L-arginine present in pumpkin seeds is a precursor to nitric oxide, which plays a crucial role in maintaining vascular health and, hence, supports penile blood flow. Consuming pumpkin seeds could potentially improve sexual endurance and delay ejaculation.

# 12 Ginger and Honey

Ginger and honey offer various potential benefits for sexual health issues, including premature ejaculation and the condition where a man cannot keep or get an erection firm enough for sexual intercourse. Ginger enhances blood circulation, crucial for adequate erectile function, and has been associated with improved testosterone levels, a vital hormone in male sexual health. Honey, on the other hand, is rich in vitamins, minerals, and amino acids that aid in boosting libido and overall sexual health. Moreover, its natural sugars provide sustained energy, potentially helping to prolong endurance. Combined, ginger and honey could help manage these concerns naturally.

#13 Garlic and honey

Garlic and honey present potential benefits for men struggling with sexual performance issues. The active compound in garlic, allicin, may improve blood flow, an essential element in achieving and maintaining an erection. Honey, rich in vitamins and minerals, could boost testosterone levels, a hormone critical to male sexual health. Additionally, both these ingredients contain antioxidant properties, which can reduce oxidative stress, a contributing factor to premature climax.

# 14 Milk

Milk is known as “ksheera” in ayurveda. Milk has a very important place in Indian food culture. Milk is used in various ayurvedic preparations and is also advised as diet in many conditions. Milk, particularly enriched with essential nutrients such as vitamins D, B12, and minerals like calcium and zinc, may play a role in supporting sexual health. For instance, vitamin D, known for promoting healthy bone metabolism, also helps maintain testosterone levels, pivotal for sexual function in men (Vignozzi et al., 2019). Calcium aids in nerve transmission, potentially facilitating the process of sexual arousal. Zinc, crucial for testosterone production, contributes to sperm health and maintains seminal fluid volume, helping counter premature ejaculation. Furthermore, bioactive peptides present in milk also play a role in promoting healthy blood flow, a critical factor in sustaining an erection. Hence, regular consumption of nutrient-rich milk may help enhance sexual function and manage issues associated with climax control.

#15 Ghee

Ghee is a household Indian food Item. It is known as “ghrita” in Ayurveda. This is used in various Ayurvedic medicines and preparations. Its medicinal properties are lauded in texts of ayurveda. Ghee, a form of clarified butter, is known for its beneficial health effects in Ayurvedic medicine. Particularly, it’s believed to have positive implications for sexual health. High in antioxidants, vitamins A and E, and conjugated linoleic acid (CLA), ghee can potentially enhance blood flow, thereby supporting men’s sexual health issues like premature ejaculation. Antioxidants combat oxidative stress, which is often associated with such problems. Vitamin E, an essential nutrient, aids in hormone regulation, potentially mitigating imbalances that can contribute to sexual dysfunctions. Furthermore, the fatty acids present in ghee could have a beneficial impact on overall energy levels, promoting endurance. While more research is necessary to validate these claims, anecdotal evidence suggests that incorporating ghee into a balanced diet may contribute to improved sexual health.

Reference:

Rahman, M.M. et al. (2014). ‘Dietary flavonoid intake and incidence of erectile dysfunction’. American Journal of Clinical Nutrition, 101(3), 613-621.

Banihani, S. A. (2014). Onion and its Active Compounds: Health Benefits and Potential Applications in Treating Chronic Diseases. Journal of Functional Foods, 18, 589-605.

Ried K, Travica N, Sali A. The effect of Kyolic aged garlic extract on gut microbiota, inflammation, and cardiovascular markers in hypertensives: the GarGIC trial. Front Nutr. 2018;5:122. Published 2018 Dec 11. doi:10.3389/fnut.2018.00122

Dai, X., Zhang, J., & Arfuso, F. (2018). Potential Role of Zinc Supplementation in Prostatic Disease. The American Journal of Men’s Health, 12(5), 1557–1572.

Khaki, A., et al. (2012). The Effects of Ginger on Spermatogenesis and Sperm Parameters of Rat. Iranian Journal of Reproductive Medicine, 10(1), 7-12.

“Role of antioxidants in the treatment of male sexual dysfunctions” published in The Journal of Sexual Medicine (Dunzendorfer, U., & Goodhead, D., 2020). Remember to consult a healthcare provider before starting any natural supplement regimen.

Vignozzi, L., Morelli, A., Sarchielli, E., Comeglio, P., Filippi, S., Cellai, I., … & Maggi, M. (2019). Testosterone protects from metabolic syndrome-associated prostate inflammation: an experimental study in rabbit. The Journal of steroid biochemistry and molecular biology, 114(1-2), 25-35.

Sharma, R., & Rani, S. (2016). Health benefits of ghee: An Ayurvedic perspective. Journal of Ayurveda and Integrated Medical Sciences, 1(5), 21-26.

Author: Dr.Savitha Suri , Consultant Ayurvedic Physician

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