10 Foods for Harder Erections: Help Your Penis Perform Better

Mihai Voinea
Medically reviewed by Mihai Voinea Doctor of Medicine (M.D.) — Research analysis by Alex Eriksson

Before you eat foods for harder erections, there are some crucial things you need to know. There are three elements for a healthy erection: healthy blood flow, healthy erectile tissue, and healthy sexual stimuli response.

Erectile dysfunction happens when any of these are negatively affected by a health condition. It could be due to poor cardiovascular health, decreased nerve response to stimulation, or substantial blood vessel oxidative stress.

Knowing this, logic would dictate that addressing these would be the solution to erectile dysfunction. This is why we’ve researched foods that have been proven to address these underlying causes.

Now, here are foods for hard erections and improved erectile function:

You are what you eat. It's essential to know the types of foods you should be consuming in order to maximize the blood flow to your erectile tissue.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

1. Whole Grains

An erection requires blood to flow into the smooth muscles of your erectile tissue. To achieve this, your blood vessels serve as the pathways for blood to flow into these muscles.

It is for this reason that there’s more likelihood for individuals with cardiovascular disease or type-2 diabetes to have erectile dysfunction. Both conditions can damage the endothelium and smooth muscle that results in decreased blood circulation to the penis.

quinoa grains

This is where a diet rich in whole grains can help you.

Due to its high fiber content, you absorb carbohydrates at a slower rate. This leads to slower blood sugar increase, improved insulin sensitivity, and decreased vascular inflammation. These prevent and mitigate cardiovascular disease and type-2 diabetes.


2. Bananas

Bananas are great sources of potassium. It is an essential mineral that plays a crucial role in generating and regulating heart muscle contractions.

By incorporating it to your diet, you are ensuring that your heart gets what it needs to be healthy and to keep the blood flowing in your body. In fact, deficiency of this mineral can lead to arrhythmia or irregular heart rhythm.

Moreover, potassium improves a variety of health conditions that arise from a diet rich in salt. These health conditions include hypertension and endothelial dysfunction – both of which often result in decreased erectile function.

Aside from its role in keeping your cardiovascular system functioning, potassium also plays a crucial role in your nervous system. It generates nerve impulses through the movement of potassium ions into nerve cells.

It is these nerve impulses that trigger your corpora cavernosa to relax and let blood flow into the erectile tissue. Without adequate amounts of potassium, these nerve impulses are often reduced, which can result to erectile dysfunction.

3. Citrus Fruits

Citrus fruits like orange, lemon, lime, and grapefruit are abundant in Vitamin C.

Vitamin C is essential in improving and maintaining cardiovascular health. Particularly, it has been found to aid in keeping a healthy blood pressure and prevention of cardiovascular disease.


Also, vitamin C plays a crucial role in nitric oxide synthesis and, consequently, vascular relaxation. Without the vascular relaxation induced by nitric oxide, an erection would not be possible as there would be no added blood flow to fill up the smooth muscles of the erectile tissue.

Other than that, citrus fruits are also great sources of the bioflavanoid quercetin. Like vitamin C, it increases nitric oxide levels and decreases blood pressure. It can also lower your LDL-cholesterol levels while increasing HDL cholesterol.

When its effects on erectile dysfunction were studied, citrus fruits have been found to decrease the incidence of erectile dysfunction among the test subjects by as much as fourteen percent. When combined with exercise, this increases to twenty-one percent.


4. Garlic

Being the male sex hormone, testosterone plays a crucial role for your erectile quality. Moreover, garlic has been observed to significantly increase testosterone levels while, simultaneously, decreasing cortisol levels.

Aside from this, it also increases nitric oxide production by directly activating your body’s endothelial nitric oxide synthase (eNOS) system. It also reduces inflammation and blood pressure that increases risk for atherosclerosis – a disease known to significantly decrease erectile function and quality.

5. Blueberries

Blueberries are rich in vitamin C, quercetin, resveratrol, and proantocyanidin. It is these substances that give blueberry the ability to decrease blood pressure and arterial stiffness, and improve contractions in vascular smooth muscle tissues.

Blueberries can also increase your testosterone levels. This is due to their resveratrol content. The naturally occurring polyphenol does this by boosting cholesterol-to-testosterone conversion, by decreasing the rate of cyclic adenosine monophosphate (cAMP) degradation, and by activating androgen receptors.



6. Nitrate-Rich Vegetables

These vegetables include kale, arugula, beet greens, spinach, swiss chard, and butter leaf. These are rich in natural nitrates that are converted into nitric oxide by your gut. And, as mentioned before, having more nitric oxide circulating in your blood vessels improves the blood flow throughout your cardiovascular system.

Also, research has proven that increased intake of nitrates in the diet boosts the biological benefits of the nitrate-nitrite-NO pathway of your body. These include improving systemic and pulmonary hypertension which induces decreased erectile function.

7. Chili Peppers

Chili peppers contain the extract capsaicin. It is this compound that is responsible for the spicy heat of chili peppers.

Studies have shown that its consumption can boost smooth muscle relaxation by as much as fifty percent. This is attributed to capsaicin increasing nitric oxide content.

chili pepper


8. Pomegranate

Pomegranates are sometimes referred to as a natural Viagra. This is due to it being observed to increase the erectile strength and testosterone levels of an individual.

One study has shown that daily consumption of pomegranate for three years can significantly reduce arterial plaque, increase nitric oxide levels, reduce blood pressure, decrease bad cholesterol levels, and slow-down lipid oxidization.

As for testosterone, daily consumption has been shown to increase testosterone levels by as much as a quarter of baseline levels.

9. Walnuts

Walnuts contain significant amounts of the amino acid L-arginine. This amino acid is the pre-cursor needed by your body to synthesize nitric oxide.

It has also been attributed to improve erectile dysfunction in old age. This has been assumed due to its role in repairing and reversing damage of oxidative stress on blood vessels.



10. Raw Cacao

Raw cacao, or raw chocolate, can significantly lower the blood pressure of pre-hypertensive and stage 1 hypertension individuals. This is said to be due to its capability to increase nitric oxide production and promote production of healthy vascular cells.

By eating foods for harder erection and healthier erectile function, you’re making your erections better than what you can get in your unhealthy state.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.


Certainly, medication for erectile dysfunction can be useful for the speed in which it induces an erection. But, like any medication, its effects are temporary and dependent on your continuous use of it. Because of this, it is more beneficial to address the underlying problems in the long term. After all, medicine would just induce the best possible erection that you can have in your given condition.

Alex Eriksson (Research Analysis)

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.

Mihai Voinea (Editor)

Mihai is a medical doctor and entrepreneur with a burning obsession for performance and health. Mihai is also an IronMan, ultramarathon runner, and co-founder of Marsilian, which owns two e-learning platforms for future medical students and doctors.

Leave a Comment