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Premature ejaculation (PE) is a common male sexual disorder in which a man reaches orgasm and ejaculates before intercourse or in under a minute. Some men experience a lot of personal distress because of this condition. When premature ejaculation happens so frequently that it interferes with the sexual pleasure of the man or his partner, it can become a source of relationship problems as well.

Along with medical treatment, there are certain foods that can help prevent, control or improve this condition. In this article, we will discuss such foods, which you can easily add to your diet. We have also provided an Indian diet plan for PE patients.

(Read more: Ayurvedic medicines for premature ejaculation)

  1. How to prevent and control premature ejaculation by food
  2. Food to control prostate inflammation in PE
  3. Nutrients to add to diet to help cure premature ejaculation
  4. What not to eat in Premature Ejaculation
  5. Indian Diet Plan for Premature Ejaculation
Doctors for Diet in Premature Ejaculation

Here we are mentioning some food option which you can add in your daily diet to control this condition:

Cinnamon

Several studies have found that cinnamon bark and cinnamon oil help control premature ejaculation. Cinnamon bark and powder is known to improve hormonal imbalance, which is a common reason for this problem.

Cinnamon oil is known to raise internal body temperature and improve circulation. Its essential oil has been linked with an improvement in sexual function. So, you can use either the bark or oil, both can be helpful in this condition.

Watermelon

Watermelon is a natural source of citrulline. Citrulline is an amino acid that may support better erections. Viagra works by increasing blood flow to the penis, making it easier to get an erection. Citrulline does the same thing.

It is beneficial in managing sexual problems in both men and women such as premature ejaculation and loss of libido.

Although watermelon is full of water, the highest concentrations of citrulline come from concentrated watermelon juice. So if you want to try this 'natural viagra', go for watermelon juice.

(Read more: How to increase libido)

Ginger

Ginger increases blood circulation in the body, and specifically to the penile muscles. This gives men greater control over ejaculation. Ginger is also helpful in maintaining the erection longer as it heats up the body, causing faster blood flow. The best way to use ginger to help with premature ejaculation is to mix half a teaspoon of ginger juice with honey. You can alternatively add it to a chutney, pickle, or curry.

(Read more: Ginger powder benefits)

Ashwagandha

Ashwagandha is an Indian herb that is an effective remedy for men's sexual problems. As a bonus, ashwagandha improves your brainpower too.

Ashwagandha increases libido and sexual stamina. This allows men to better control their ejaculation and prolong sexual intercourse. This herb is also effective in treating erectile dysfunction (ED). To add it to your diet, take half a teaspoon of ashwagandha powder with one glass of warm milk at your bedtime daily.

(Read more: Ashwagandha benefits)

Carrot

Carrots can improve your libido. They are rich in beta-carotene and antioxidants, which improve blood flow in the penile area during sexual intercourse, thus delaying ejaculation. You can add carrots to your salad, soup, curry, pie, or can make some other homemade dessert with it.

(Read more: Antioxidant food list)

Drumsticks or Moringa

Drumstick is very useful as a sexual tonic in the treatment of sexual debility and functional sterility in both men and women. The powder of drumstick leaves is also valuable in ED and PE. For maximum benefit, add moringa to your sambhar, curry, or take one teaspoon of drumstick powder with warm water in the morning.

Nutmeg

Nutmeg is known to have a positive effect on sex life as it increases both libido and potency. Nutmeg is an aphrodisiac, which might be due to it being a stimulant for nerves, and provides a scientific rationale for the traditional use of nutmeg in the management of male sexual disorders. To add this herb to your diet, take half a teaspoon of nutmeg powder with one glass of warm milk at bedtime.

(Read more: Nutmeg benefits)

Garlic

Garlic is not only good for general health but also improves your sex drive. This is due to the presence of allicin in garlic, a compound that increases blood flow to sexual organs in both men and women. But it doesn't work overnight. You have to take this superfood regularly. You can chew the cloves or fry them in ghee and then eat them every morning, on an empty stomach.

(Read more: Garlic benefits)

There is growing evidence that inflammation of the prostate (prostatitis) or inflammation of the urethra (urethritis) can cause premature ejaculation. Fixing this can go a long way in reducing the problem of PE. To do this, add anti-inflammatory foods to your regular diet. Here are some research-backed food options:

  • Fatty Fish: Fatty fish contain a good amount of omega-3 fatty acids that help the body to reduce inflammation. (Read more: Best fish to eat in India)
  • Walnut: Walnut provides plant-based omega-3 fatty acids. If you are vegetarian, this is a great option for you.
  • Turmeric: Turmeric is known for its anti-inflammatory benefits. It can be taken in raw, powdered, or pill form. You can add it to your herbal tea, milk, curry, lentil, or pickle.
  • Sweet potato: Sweet potato contains a good amount of choline, which is a micronutrient that helps reduce inflammation generally in the body. Adding this to your diet can help reduce prostate inflammation as well.
  • All colourful fruits and vegetables: These are a great dietary intervention to reduce inflammation. They have a good amount of fibre, water, vitamin, and minerals. But always choose fresh and seasonal fruits and vegetables rather than packaged juice or soup.

(Read more: Homeopathic treatment of premature ejaculation)

Research has shown that a few nutrients are vital in helping improve PE. Fortunately, adding these to your diet is quite easy.

Zinc-rich diet

There is evidence that zinc regulates the production of testosterone, which increases libido and the quality of erections. So adding this nutrient to the diet can be helpful for those suffering from PE. Foods rich in zinc include oysters, spinach, shrimp, beans, seeds, watermelon, garlic, nuts, and mushrooms.

(Read more: Testosterone Deficiency symptoms)

Magnesium-rich diet

Many research studies show that low magnesium levels could lead to vasoconstriction, affecting sexual performance and contributing to premature ejaculation. Make sure you are taking this nutrient sufficiently in your diet. Almonds, spinach, cashews, pumpkin seeds, peanuts, soy milk, black beans, and dark chocolate are examples of commonly available foods rich in magnesium.

To control PE, you should avoid full of food in refined carbohydrates like chocolate, fruit juices, cake, sugar, carbonated drinks. You should also stay away from processed and other food high in preservatives such as packaged snacks, ready to eat food, salami, ham, sauces, jam, among others.

Instead, your diet should be rich in all the essential nutrients. For that, try to add all the food groups in your diet such as whole grains, lentils, milk products, poultry, lean meat, nuts, etc for better control and strength.

Here is a sample Indian diet plan that incorporates all the above dietary advice for premature ejaculation patients. You can follow this routine or create a customized plan with your nutritionist:

  • Early morning: warm water (1 glass) + 2 garlic clove
  • Breakfast: paneer/egg sandwich (2) + watermelon juice (1 glass)
  • Mid-morning: any seasonal fruit (100-150 gms)
  • Lunch: chapati (2) / rice (1 bowl) + chana curry (1 bowl) + any seasonal green vegetable (1-2 bowl) + carrot soup (1 bowl)
  • Evening tea: ginger tea (1 cup) + sprouts bhel (1 bowl)
  • Dinner: chapati (2) + soya/ fish curry (1 bowl) + mixed vegetable (1 bowl)
  • Bedtime: warm milk (1 glass) + ashwagandha powder (½ teaspoon)
Dt. Manjari Purwar

Dt. Manjari Purwar

Nutritionist
11 Years of Experience

Dt. Akanksha Mishra

Dt. Akanksha Mishra

Nutritionist
8 Years of Experience

Surbhi Singh

Surbhi Singh

Nutritionist
22 Years of Experience

Dt. Avni Kaul

Dt. Avni Kaul

Nutritionist
8 Years of Experience

References

  1. McMahon Chris G. Premature ejaculation. Indian J Urol. 2007 Apr-Jun; 23(2): 97–108. PMID: 19675782
  2. Prasad A S, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May; 12(5): 344-8. PMID: 8875519
  3. Omu A E, et al. Magnesium in human semen: possible role in premature ejaculation. Arch Androl. Jan-Feb 2001; 46(1): 59-66. PMID: 11204619
  4. Brilla L R, et al. Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Journal of Exercise Physiology. 2000 October; 3(4): 26-36
  5. Cormio Luigi, et al. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology. 2011 Jan; 77(1): 119-22. PMID: 21195829
  6. Goswami Sumanta Kumar, et al. Efficacy of Cinnamomum cassia Blume. in age induced sexual dysfunction of rats. J Young Pharm. 2013 Dec; 5(4): 148–153. PMID: 24563594
  7. Tajuddin, et al. An experimental study of sexual function improving effect of Myristica fragrans Houtt. (nutmeg). BMC Complement Altern Med. 2005; 5: 16. PMID: 16033651
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