18 Foods That Help Men Stay Erect & Last a Long Time Sexually

Can certain foods actually help you keep it up when you when you want to last longer?

A large percentage of men experience some form of sexual performance issue. Whether it’s erectile dysfunction (ED) or premature ejaculation, many men want to be able to maintain an erection during sex and last long enough to satisfy their partner. While there are numerous medications available to enhance erections, certain foods might also aid in achieving and sustaining stronger erections.

Food can contribute to improved erections as the process involves both psychological and physical factors. When a man gets an erection, his mind and body go through the following steps:

  1. Mental and sensory stimulation lead to the brain sending messages to the nerves in and around the penis.
  2. These nerve messages cause the muscles in the corpora cavernosa (including those around the shaft and head of the penis) to relax, facilitating easier blood flow.
  3. Blood then fills the spaces within the penis, causing it to expand and become erect.
  4. The tunica albuginea, a membrane surrounding the corpora cavernosa, traps the blood inside, helping the penis remain erect.

While the initial relaxation of smooth muscles in the penis is initiated by nerve messages, nitric oxide also plays a crucial role. Nitric oxide regulates blood flow and smooth muscle tone, including those in the penis.

As a result, the foods on this list offer one or more of the following benefits:

  • Enhancing blood flow
  • Containing nitric oxide
  • Including arginine, a precursor of nitric oxide

Now, let’s take a look at some foods that can support both your pursuit of a medically sound treatment for erectile dysfunction and your quest for staying erect and lasting longer sexually.

Pomegranate Juice

A freshly sliced pomegranate on a dish

In a recent publication by the International Journal of Impotence Research, it was found that consuming pomegranate juice can aid in improving erectile dysfunction. Pomegranate juice is known for its abundance of antioxidants, which promote healthy blood flow.

While it’s worth noting that this particular study was funded by POM Wonderful, previous research conducted on animals has also indicated that this elixir can enhance long-term erectile response.


Watermelon, often lauded for its refreshing taste, holds a unique secret within its juicy flesh. It is a natural treasure trove of citrulline, a valuable precursor to nitric acid. This distinctive attribute positions watermelon as a favorable dietary choice for optimizing erectile function. The magic lies in its ability to dilate and relax blood vessels, facilitating a smoother blood flow into the penile region.

This citrulline-rich fruit shares its prowess with other foods renowned for promoting penis health, such as cucumber, bitter melons, and gourds. Together, these foods harness the power of citrulline to support vascular relaxation, fostering an environment conducive to enhanced sexual performance.

ProSolution Plus box on black background with list of benefits.


You may already be familiar with the reputed aphrodisiac qualities of oysters. A study presented at a 2005 conference of the American Chemical Society highlighted that oysters, clams, and scallops contain compounds that can elevate testosterone and estrogen levels. This increase in hormone production often leads to heightened sexual desire.

Additionally, oysters serve as an excellent source of zinc, which facilitates improved blood flow to sexual organs in both males and females.

Hot Peppers

Including hot peppers in your diet, whether in the form of hot sauce or a side of habanero, may potentially aid in achieving an erection. Research conducted in France suggests that men who consume more spicy foods have higher testosterone levels.

Further studies have observed a direct link between low testosterone symptoms in men and difficulties in achieving and sustaining an erection.

Beet Juice

Fresh glass of beet juice on a table next to whole beets

Improving blood flow has benefits not only for your body but also for your mind. A study published in Physiology & Behavior examined the effects of beet juice on cognitive abilities.

Adult participants were given beet juice and then tested on various cognitive tasks. The results showed that beet juice significantly increased blood flow to the brain and enhanced cognitive performance. This positive effect can be attributed to the presence of nitrates in beets, which convert to nitrite in the body and ultimately improve sexual power.


Apples are not only known for keeping the doctor away but may also contribute to improved sexual stamina. This is due to the high levels of quercetin, an antioxidant flavonoid found in apples, which has been found to enhance endurance.

Considering that sex involves similar physical changes to exercise, such as increased heart rate, metabolism, calorie burning, and muscle contractions, improving endurance can translate to an extended duration in bed.


Bananas are a rich source of simple carbohydrates, providing you with energy, and potassium, which helps sustain your stamina. This mineral also helps prevent cramps and muscle spasms that could hinder your sexual experience.

According to the American Heart Association, potassium has the added benefit of lowering blood pressure, which promotes better blood flow to essential areas of the body, including the genitals, and can enhance sexual performance.

Graphic for the 'Best Premature Ejaculation Treatments' article

Dark Chocolate

Dark chocolate is often touted as a great food for achieving a strong erection. This is because it contains high levels of flavanols, which can improve blood flow throughout the body. However, it’s important to note that dark chocolate is often high in sugar and fat. Consuming excessive amounts can lead to weight gain.

Just an ounce of dark chocolate contains approximately 155 calories and nine grams of fat. Therefore, it may not be the healthiest choice when it comes to foods aimed at supporting good erectile function.


Berries may not seem closely related to dark chocolate, but they do share an important similarity: They are also rich in flavonoids. This makes them excellent food choices for individuals dealing with erectile dysfunction. Flavonoids have the ability to enhance blood flow, enabling the penis to become engorged after stimulation.

According to a study conducted by Oxford University, consuming foods rich in flavonoids can reduce the risk of erectile dysfunction by approximately 9-11%.

Different types of berries contain flavonoids, with some varieties being more potent than others. Blackberries stand out as particularly powerful, as they encompass all six types of flavonoids. Blueberries, cherries, and raspberries also boast the presence of all flavonoids. Strawberries, on the other hand, contain moderate amounts of anthocyanidins.


Fresh salmon filet on a wooden cutting board

Salmon stands out as one of the best foods for improving erectile function due to its high vitamin D content. Vitamin D is primarily obtained through sunlight exposure, accounting for about 80% of our intake. However, if you’re unable to spend as much time outdoors as you’d like, incorporating salmon into your diet can help meet your vitamin D needs.

Research has shown that vitamin D plays a role in preventing endothelial dysfunction, which affects the proper circulation of blood in your arteries, blood vessels, and organs. In regions with frequent cloudy days or longer winters, vitamin D supplementation becomes even more important.

For instance, in the UK, vitamin D levels in residents are about 50% higher at the end of summer compared to the end of winter. Consuming salmon in such climates can provide your body with the necessary vitamin D to support strong and lasting erections.


Almonds, walnuts, and various other nuts are abundant in high-density lipoprotein (HDL), also known as “good cholesterol.” This type of cholesterol is responsible for absorbing bad cholesterol and transporting it back to the liver.

When bad cholesterol accumulates in your arteries and blood vessels, it hinders the flow of blood to your organs, including the penis. Consuming walnuts, almonds, and other nuts provides your body with the necessary components to transport bad cholesterol to the liver, where it can be broken down and eliminated as waste.

Pistachios are also a fantastic choice for individuals looking to support sexual performance through dietary means. These nuts are rich in arginine, a compound that promotes the production of nitric oxide. Nitric oxide, in turn, plays a crucial role in regulating blood flow to both the penis and other areas of the body.


Historical evidence suggests that ancient Egyptians utilized garlic as a means to enhance their stamina. A study published in the Journal of Nutrition supports the claim that consuming garlic extract can prevent the formation of plaque within arterial walls, including those leading to the penis. By incorporating garlic into your weekly meals, you can promote a healthy heart and maintain strong erections.


Including ginger in your diet can have positive effects on your sexual health by promoting blood flow and improving the health of your arteries. A study in the International Journal suggests that consuming just a teaspoon of ginger a few times a week is sufficient to enjoy its heart-healthy benefits. So, next time you order sushi, make sure not to leave the ginger behind on your plate.


Inadequate levels of B-vitamins, essential for maintaining healthy nerves and brain cells, could potentially amplify your stress levels, according to a study published in the Nutrition Journal. Avocados offer a solution to this issue, as they are not only abundant in stress-relieving B vitamins but also a source of monounsaturated fat. This type of fat has been proven to enhance blood flow throughout the body, including to the penis.

Leafy Green Vegetables

Closeup of a variety of leafy green vegetables

Kale, spinach, and other leafy greens can play a key role in promoting strong erections. These greens are rich in nitric oxide, which helps expand arteries and enhance blood flow.

A study revealed that consuming spinach in the form of a soup, combined with onions, low-sodium chicken broth, and black pepper, significantly increased nitrate levels in participants without adding excessive calories to their diets (just 94 extra calories).

The nitrates found in kale, as well as other green and leafy foods such as cabbage, spinach and arugula, are beneficial not only for penis health but also for the overall well-being of your vascular system.

Lean Meats

To enhance your sex life, it is beneficial to include a diverse range of meats in your diet. Beef, chicken, and pork are particularly advantageous as they contain carnitine, L-arginine, and zinc. Carnitine and L-arginine are amino acids that have been shown to improve blood flow. Uninterrupted blood flow is vital for a satisfactory sexual response in both men and women. NYU Langone Medical Center suggests that these two nutrients may be effective in treating erectile dysfunction in certain men.


Incorporating eggs into your diet can contribute to a healthy erection. Eggs are a source of the amino acid L-arginine, which has shown potential in improving erectile dysfunction. However, it’s important to note that while certain foods can have a positive impact on blood flow and hormone levels, solely relying on diet may not be sufficient to enhance your sex life. If you experience a lack of desire, pain during intercourse, or impotence, it is advisable to consult with a medical professional to address these concerns and enjoy a fulfilling intimate relationship with your partner.


Coffee is another food that can promote penis growth. With less than five calories (before adding sugar and cream), it is one of the lightest options that aid in managing erectile dysfunction.

A study revealed that men who consumed approximately 170 to 375 milligrams (mg) of caffeine daily, equivalent to 2-3 cups, had lower rates of erectile dysfunction. Caffeine acts as an effective penis booster by relaxing the smooth muscles in the penis, facilitating better blood flow.

Bulletpoint list of Erectin Gel benefits

Bottom Line

If you are experiencing erectile dysfunction (ED), incorporating the aforementioned foods into your diet may help facilitate better blood flow to your penis when stimulated. Moreover, these foods can potentially benefit your overall circulatory system, organs, and contribute to a healthier lifestyle.

  1. https://academic.oup.com/smoa/article/6/2/75/6956424
  2. https://e-cnr.org/DOIx.php?id=10.7762/cnr.2015.4.3.160
  3. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0123547
  4. https://www.tandfonline.com/doi/full/10.4161/derm.20361
  5. https://www.sciencedirect.com/science/article/abs/pii/S0031938414005940?via%3Dihub
  6. https://pubmed.ncbi.nlm.nih.gov/16985751/

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