When a man cannot get or maintain a firm erection during sexual intercourse, the condition is called erectile dysfunction (ED). It can be a psychological or a physical condition. The age of the man also plays an important role in determining the cause of ED. While age and health conditions, like diabetes and hypertension, can lead to ED in older men, diet, lifestyle, and cardiovascular diseases may lead to ED in younger men.

Here are some nutrients that can help overcome this condition:

1. Vitamin C and D
Vitamin D is considered a steroid hormone. Studies have linked it to cardiovascular health and sexual functions. Vitamin C and D can improve blood flow to the male reproductive organ and help produce testosterone, a male hormone. Check your vitamin levels if you have symptoms of ED. You can increase Vitamin D by spending half an hour a day in sunlight. Diet sources for Vitamin D include fish, like salmon, mackerel, sardines, and herring; egg yolks; liver, red meat, mushrooms, and fortified food. Vitamin C is abundant in citrus fruits, greens, sweet potatoes, guavas, colored peppers, and tomatoes.

2. Vitamin B9
Tests have shown that men with low vitamin B9, also known as folic acid, can be affected by ED. Folate, a natural form of folic acid, is found in greens, avocados, eggs, bananas, and citrus fruits. Legumes, beans, and lentils are also rich in folate. Moreover, some cereals contain fortified folate.

3. Vitamin B3
Researchers say that vitamin B3 or niacin can directly improve moderate to severe ED. Food rich in niacin is turkey, beef, pork, and chicken. Plant-based sources of niacin are avocados, peanuts, mushrooms, and brown rice. 

Include these vitamins from each of these groups in your daily diet. Although the role of supplements to improve ED has not been proven yet, taking these could improve the overall health. However, consult a doctor before taking supplements.

1. Nitrates
The medication for ED has nitrates. This increases blood circulation by opening up the blood vessels. Nitrates are found in green leaf vegetables, celery spinach, and beets.

2. Flavonoids
Flavonoids are antioxidants found in plants naturally and can improve blood circulation to the penis and improve ED. They can also increase hypertension and cholesterol. Berries, red cabbage, onions, tea, red wine, and dark chocolate are all good sources of flavonoids.

3. Zinc
Zinc is crucial for the production of testosterone. Food with high zinc content that can increase testosterone levels include oysters, raw shellfish, red meat, poultry, baked beans, chickpeas, cashews, and almonds. You can also choose cereals fortified with zinc.

4. Arginine
Arginine, a protein, plays a role in increasing sexual desire and satisfaction. Low levels of arginine can affect ED. Walnuts, Pistachios, hazelnuts, pecan, Brazil nuts, cashew, and peanuts are beneficial for ED patients, as they are high in arginine.

5. Antioxidants
Antioxidants are crucial for heart health and blood circulation. Foods rich in antioxidants like cranberries, apples, peanuts, tea, red wine, and watermelon can directly improve symptoms of ED.