Erectile Dysfunction does not have to be a life-long sentence. There are numerous ways to improve performance, and one way is to make sure you have a healthy diet. Eating the right foods will ensure you get the correct nutrients for optimum health. However if you have a busy lifestyle, and can’t always eat nutritious meals, you can always boost your diet with vitamin supplements, which can help to increase sexual desire, and combat erectile dysfunction. Here is the run-down on Vitamins A to E, and how each of these can benefit you.
Vitamin A. This is a fat-soluble vitamin that plays essential roles in reproduction. You can get vitamin A by eating sweet potato, carrots, kale, mango, turnips, spinach, romaine lettuce, papaya, red bell pepper, and broccoli.
Vitamin B. B vitamins are a group of water soluble vitamins that are essential for the proper functioning of almost every process in the body, including providing energy, regulating hormones, maintain a healthy nervous system, regulation of cholesterol and triglyceride levels, and relieving stress and anxiety. Although it is possible to get supplements containing all the necessary B vitamins, the best source of the necessary B vitamins is through a balanced diet of meat, seafood, nuts, seeds, grains, fruit and vegetables.
Each specific B vitamin is responsible for specific functions, and the main ones are covered below.
B1-Thiamine. B1 is essential for maintaining a healthy nervous system, and for the functioning of important enzymes that help the body convert food into fuel. It is considered an anti-stress vitamin because it assists the immune system, and improves the body’s ability to endure stressful conditions.
Food sources of B1 include brown rice, peanuts, peas, sea vegetables like dulse flakes and kelp, wheat germ, rice bran and most whole grains
B2-Roboflavin. B2 aids in the metabolism of carbohydrates, fats and proteins. It is involved in adrenal gland function, and in the production and regulation of certain hormones. Its role in maintaining an energy supply for the body is crucial, as it helps convert carbohydrates into adenosine triphosphate (ATP), a compound needed to store energy in muscles. Vitamin B2 also promotes skin, muscle, nerve, heart and eye health, production of red blood cells and antibodies, and absorption or activation of iron, folic acid and Vitamins B1, B3 and B6. Vitamin
B2 is found mainly in meat, fish, eggs, vegetables, dairy foods and grain products.
B3-Niacin. Niacin plays an essential role in the manufacture of enzymes, which aid in the metabolism of fats and protein to provide cells with energy. It is also essential for the synthesis of various hormones in the body, including the sex hormones, and helps regulate your digestive and nervous system, Niacin is also effective in improving circulation and reducing cholesterol levels in the blood.
The best dietary sources of vitamin B3 are found in beets, brewer’s yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts. Bread and cereals are usually fortified with niacin. In addition, foods that contain tryptophan, an amino acid the body coverts into niacin, include poultry, red meat, eggs, and dairy products.
B5-Pantothenic Acid. B5 plays an important role in sexual function. When taken with a supplement called choline, it helps the body produce more of a substance called acetylcholine (also known as Ach). ACh is the neurotransmitter in the brain that transmits sexual signals down the spinal cord and into the nerves that serve the penis. These signals trigger the body’s production of nitric oxide, which is essential for the dilation of blood vessels in the penis, allowing the penis to become engorged with blood. Studies have confirmed that with too little ACh, sexual activity decreases.
The best sources of B5 are yeast, liver, and eggs. Other good sources are peanuts, mushrooms, split peas, soya beans and soya bean flour.
B6-Pyridoxine. Vitamin B6 is needed for the synthesis of neurotransmitters such as serotonin and dopamine. It also helps moderate the level of homocysteine, an amino acid normally found in your blood. There is evidence that elevated homocysteine levels increases the risk of heart disease and stroke.
Excellent sources of vitamin B6 include spinach, bell peppers, and turnip greens. Very good food sources of vitamin B6 include garlic, tuna, cauliflower, mustard greens, banana, celery, cabbage, crimini mushrooms, asparagus, broccoli, kale, collard greens, Brussels sprouts, cod and chard.
Vitamin C. Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Antioxidants block some of the damage caused by free radicals, which occur naturally when our bodies transform food into energy. The build-up of free radicals over time may be largely responsible for the aging process and can contribute to the development of health conditions such as cancer, heart disease, and arthritis.
Some excellent sources of vitamin C are oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, and citrus juices or juices fortified with vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries, and pineapple are also rich sources of vitamin C
Vitamin E. Vitamin E is a fat-soluble vitamin which helps protects vitamin A and essential fatty acids from oxidation in the body. Studies have shown that Vitamin E reduces the risk of coronary artery disease by limiting the oxidation of LDL-cholesterol.
Vitamin E has also been called the “sex vitamin,” as it plays an important role in the production of sex hormones, protecting them from oxidation and degradation. It has a protective effect on sperm cell membranes, and can also aid in improving sperm motility.
Excellent sources of vitamin E include mustard greens, turnip greens, chard, and sunflower seeds. Other good sources include almonds, spinach, collard greens, parsley, kale, papaya, olives, bell pepper, brussels sprouts, kiwifruit, tomato, blueberries, and broccoli.