Foods for Erection: 11 Delicious Foods to Eat for Rock-Hard Performance

All men want have rock-hard erections, last longer in bed, and generally have a stellar sexual performance. However, chronic stress and other factors take a heavy toll on these aspects of our masculinity. Fortunately, there are herbs and foods for erection that can help you get harder, last longer, and make your partner way happier than now.

After all, if you want to satisfy your partner, you can’t go soft.

Here the foods that you should eat to achieve stronger and longer-lasting erections.

1. Cherries

Cherries are rich in anthocyanins that protect the artery walls and prevent fatty plaque buildup, thus improving the blood flow in the penis. One cup of cherries contains less than a hundred calories and three grams of fiber, as well as vitamins B and flavonoids that help fight cancer.

If you don’t like cherries, you can go for berries, plums, peaches, nectarines and other brightly colored fruits to get roughly the same benefits.


2. Avocado

Avocados are packed with vitamins, healthy fats and potassium, all of which can help you get in the right mood for fabulous sex. Additionally, avocados pack quite a bit of zinc, and studies show that zinc can boost testosterone levels.

Avocados are also rich in Vitamin E, which has a positive effect on sperm quality.

Try putting some avocado on top of your breakfast toast or making a bowl of delicious guacamole.

3. Spinach

Spinach is rich in folate, a B-vitamin that is crucial for making genetic material in the body. It also improves blood flow and helps to protect you from age-related sexual problems.

Folic acid, a form of folate, is important in sexual function. Folic acid deficiency has been linked to erectile dysfunction.

Eating just one cup of cooked spinach will give you about 66% percent of your daily folic acid goal.

fresh spinach

Spinach also contains magnesium, which improves blood flow and testosterone levels by reducing swelling in blood vessels. 


4. Apples

Apples can improve your sex life too because they're packed with quercetin, an antioxidant that comes with a wide range of health benefits. Quercetin doesn’t only improve blood circulation, but it also helps control the symptoms of interstitial cystitis and prostatitis (swelling of the prostate gland.)

Prostatitis causes pain during ejaculation and testicular discomfort. Interstitial cystitis causes painful intercourse, erectile dysfunction, low libido and genital pain. Of course, all of these factors can decrease the quality of your erections.

Apple peels contain ursolic acid, which can help fight prostate cancer. Ursolic acid starves prostate cancer cells, preventing them from growing and proliferating.

cherry tomatoes

5. Tomatoes

Tomatoes contain lycopene, a carotenoid that combats a wide rangeg of toxins. Toxins cause cell and DNA damage. The journal Cancer Epidemiology, Biomarkers & Prevention also shared that men who consume ten tomato servings every week have an 18% lower risk of suffering from prostate cancer.

Tomatoes improve sperm quality as well.


6. Ginger

Ginger helps improve artery health and blood flow, so make sure to add it to your diet if you want to spice up your sex life. A study published by the International Journal of Cardiology shared that having a teaspoon of ginger a few times every week can benefit your heart.

7. Pine Nuts

Pine nuts can help boost sperm quality and testosterone levels thanks to their zinc content. Men who have higher zinc levels usually have a higher libido, and libido levels have a direct association with erection quality.

Pine nuts are rich in magnesium as well. Magnesium not only increases testosterone levels, but also keeps your sperm healthy.

Pine nuts

If you love Italian food, make sure to order pesto as it contains pine nuts. You can also sprinkle these kernels on your salad together with salmon, avocado and tomatoes.

fresh carrots

8. Carrots

According to a study published in the Fertility and Sterility journal, carrots have the best effect on sperm motility and count. Motility is the ability of sperm cells to swim toward the egg cell.

The study shared that men who consumed the most carrots enjoyed enhanced sperm motility by 6.5% to 8%, thanks to the action of the carotenoids beta-carotene and luteine.

9. Oats

Oats are rich in the amino acid l-arginine, which is often used for treating erectile dysfunction (ED). It also helps lower cholesterol levels.

High cholesterol levels can cause atherosclerosis, a health condition which blocks and narrows the arteries. Atherosclerosis impairs blood flow and this could eventually cause heart problems, let alone erectile issues.

However, you will notice the problems in your nether region first. The arteries that surround your genital area are narrower compared to your coronary blood vessels. In other words, you'll probably get erectile dysfunction sooner than a heart attack.


Keep your cholesterol levels in check to avoid both dangers!

young fit man holding dark chocolate pieces
dark chocolate

10. Chocolate

Chocolate isn't just delicious, but also incredibly beneficial for your sexual performance as well. After all, it’s made of cacao, which boosts the levels of serotonin in the body.

Serotonin is a hormone that improves your mood, reduces stress levels, boosts libido, and makes it easier to achieve the big O. Cocoa also boosts the flow of blood through the arteries, meaning it can improve the quality of your erections.

Essentially, the flavonoids in cocoa improve nitric oxide synthesis, a compound that can relax your blood vessels, As a result, this will allow more blood to flow right into the right areas, improving sexual  performance and pleasure.

11. Watermelon

Watermelon contains the amino acid L-citrulline, which can help achieve longer-lasting erections. L-citrulline converts into L-arginine, which improves nitric oxide production in the body.

This, in turn, increases blood flow to various parts of the body, including your genitals.

In fact, watermelon is one of the best natural vasodilators ever, thanks to its ability to improve the body’s production of nitric oxide.


The Verdict

The quality of your erections is a complex topic with dozens (if not hundreds) of equally important components. We listed some of the most effective erection boosting foods in this rundown, but keep in mind that food alone isn't always enough to fix the issue.

For example, if you feel pain during intercourse or feel no sexual desire in the first place, it's best to visit your doctor and get a proper diagnosis of your condition. The issue could be serious, and thus demand serious medical help.

However, if you don't have a specific problem and just want to go from good to GREAT, our list of foods for erection will do the trick!


Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research-backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals.

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