Foods that help you get and sustain stronger erections

Aside from medication, doctors often recommend lifestyle and dietary changes to help with erectile dysfunction. These foods listed here may help your penis stay erect for longer during sex.

Black man with abs and well-toned body  smiling and eating pizza from a pizza box

Some medications used to treat erectile dysfunction have been associated with side effects. This may explain why many people also seek natural ways to maintain and achieve an erection.

Aside from medications, there are foods, vitamins, and supplements that can help improve erectile dysfunction.

Foods that help your penis stay erect can also positively impact your general health because of their nutrients. So, you are not just eating to maintain erections but also for better health.

In this article, we will briefly discuss what erectile dysfunction means and then talk about the foods that can help you maintain an erection.

What is erectile dysfunction?

Erectile dysfunction (ED) is the inability to maintain or achieve an erection needed for sexual activity. This is not a rare condition as many men well above 40 years experience this and sometimes even those of a lesser age.

Erectile dysfunction can be due to physical, health, or psychological conditions. People with erectile dysfunction usually become aware when they start to notice early signs of erectile dysfunction.

Many people leave their erectile dysfunction untreated because they believe it is a consequence of aging and can't be treated. However, this is not true because erectile dysfunction is highly treatable.

There are different treatment options for erectile dysfunction, including the use of medications like viagra. However, lifestyle and dietary changes can also help improve the condition, making your erections last longer.

With that said, how exactly can diet help improve erectile dysfunction?

How diet can help with erectile dysfunction

By consuming healthy meals, you can reduce the risk of developing some conditions that cause ED, like obesity and cardiovascular disease.

Different studies have shown that when we eat food, the foods provide the building blocks needed to power the tissues, systems, and organs of the body, including the penis.

For instance, L-arginine, an amino acid found in foods like oatmeal, can help treat erectile dysfunction and boost testosterone levels, a recent 2019 study indicated.

Sticking with dietary patterns that are rich in whole grains, vegetables, fruits, and less ultra-processed foods will help improve health outcomes for many medical conditions, including ED.

10 natural foods that help with erectile dysfunction

Some foods can help improve erectile dysfunction by helping your penis stay erect for longer, such as:


A study found that after consuming watermelon for four weeks, body weight and blood pressure were reduced. Also, blood lipid profile and antioxidant status were improved. This study indicates that watermelon consumption can help in weight management.

Obesity leads to different health conditions like heart disease and erectile dysfunction. Being able to control your weight will go a long way in improving erectile dysfunction.


A study found that coffee tends to improve the function of penile arteries.

Coffee is a major source of polyphenols (an organic compound found in plants) and tends to increase your body's testosterone levels.

Coffee can also initiate different pharmacologic reactions that cause your cavernous smooth muscles (muscles around the penis) to relax and increase blood flow to your penile arteries.

Insufficient blood flow to the penis is one of the physical causes of erectile dysfunction. So, taking some coffee might help reduce the symptoms of erectile dysfunction.


Some schools of thought classify oysters as aphrodisiacs (aphrodisiacs are any food or drug that arouses sexual instinct). Dried Oyster meat has vitamins and minerals, making them an ideal meal for almost anyone.

Oyster extracts are good for men's reproductive health and endurance. Rich in the amino acid taurine, it is helpful in cardiac health and nerve transmission.

Oyster meat contain flavonoid, which helps to stimulate the reproductive system.


Taking nuts may help prevent or reduce cardiovascular disease risk factors. Cardiovascular (heart) diseases contribute to the onset of erectile dysfunction.

Some nuts like almonds, hazelnuts, and walnuts contain high amounts of vegetable protein and unsaturated fatty acids.

Nuts also contain antioxidants and vitamins like niacin, folic acid, and Vitamin B6 as well as minerals. These nutrients help in keeping away some chronic diseases that lead to erectile dysfunction and its underlying health conditions.

Walnuts contain arginine, making them a great source of amino acids. Amino acids like arginine help the body to make nitric oxide, while nitric oxide helps to maintain erection and can also be found in many medications for erectile dysfunction. Nitric oxide initiates penile erection.


Chocolate has high contents of flavonoids. Flavonoids are plant nutrients that help lower blood pressure and increase blood flow.

Chocolates also contribute to making nitric oxide in the body. Nitric oxide maintains erections and can be found in many medications used to treat erectile dysfunction.


Garlic has been used to promote health significantly. Studies indicate that it can help prevent or reduce the risk of cardiovascular and metabolic disorders, cancer, high blood pressureblood pressure, and diabetes due to its anti-inflammatory and lipid-lowering properties.

Some of these disease conditions contribute to the onset of erectile dysfunction. Preventing them by eating garlic and other healthy diets might delay the onset of erectile dysfunction caused by disease conditions.


Juice like grapes and pomegranate contains some nutrients that help to increase nitric oxide in the body.

Since nitric oxide can be found in many medications used to treat erectile dysfunction, it makes sense to also obtain it from natural sources like fruit juice.

8.Green vegetables

Vegetables are a great source of vitamins, minerals, and omega-3s that can help to improve your overall health and prevent many disease conditions. Their ability to boost the immune system indicates that vegetables may have a protective effect against erectile dysfunction.

Taking enough vegetables can help you keep healthy and, in turn, prevents you from developing certain health conditions that can cause erectile dysfunction.


Fishes are sources of heart-healthy omega-3 fatty acids. Omega 3-fatty acids are often limited in our diets, with the major sources being plants and fish.

Omega-3 fatty acids help improve cardiovascular disease, lipid profiles, diabetes mellitus, and other inflammatory diseases. These diseases contribute to the onset of erectile dysfunction.

They help in boosting nitric oxide in your body. They also help to lower blood clots and blood pressure.

10.Olive Oil

Consumption of Olive oil, together with rich whole grains, vegetables, legumes, and nuts, may help reduce erectile dysfunction.

Olive oil contains monosaturated fat that helps to keep bad cholesterol away from your body. This helps you maintain a healthy lifestyle, and protects your heart and blood vessels. This makes for the free flow of blood to all parts of the body, including the penis.

Wrap up

Eating healthily should be a part of our lifestyle because by doing so, you are reducing your risk of developing some diseases.

Taking the healthy foods mentioned in this may help you stay erect, improving your erectile dysfunction. They will also help with your overall fitness and wellbeing.

Read more about Treatments and home remedies for erectile dysfunction.