What Foods Help You Get Hard

The foods we all choose to eat or not have a profound effect on the body and subsequently our erections. There are categories of foods that enhance strong erections. Certain foods have been scientifically recognized to improve testosterone, increase blood flow, and help checkmate erectile dysfunction (impotence).

Apart from healthy food consumption, individuals who earnestly desire good erections should live a healthy life.

A good diet rich in fruits and vegetables, lean meats, and fish will help control weight and cholesterol as well as maintaining heart health. Also incorporating exercise, and sleeping very well will help eliminate your chances of getting erectile dysfunction.

 Shellfish, Chicken, And Tofu

Zinc is an element that plays a significant role in the formation of testosterone.

Several studies have established a connection between low levels of zinc and low levels of a hormone which automatically bring about a lessened drive for sex and erectile dysfunction.

Ideal sources of zinc include chicken, shellfish, most especially oysters, and tofu (for vegetarians).


Magnesium is a mineral known to increase testosterone and also assist the body to process nitric oxide. Nitric oxide helps relax muscle tissue inside the penis and stimulate the movement of blood into it.

Tuna, Pollock, mackerel, and other oily fish are high in magnesium and therefore should be consumed for stronger erections.

Green Vegetables

Green veggies such as broccoli, asparagus, spinach, and edamame beans are all excellent sources of folate, a kind of B vitamin that encourages blood flow. Low levels of folate are connected to poor erections and impotence in men, therefore, eat your greens generously.


Oats are loaded with high amounts of amino acids which the body requires to stay healthy. These include L-arginine, which is known to lower erectile dysfunction by enhancing blood flow to the genitals. Oats can also decrease levels of cholesterol, thus thwarting the chances of arteries being narrowed or blocked. And this also helps control erectile dysfunctions.


According to the study, drinking 2 to 3 cups of coffee per day by individual men will hardly experience poor erections because caffeine is believed to help ward off erectile dysfunctions.

Caffeine helps relaxes the arteries and muscles within the penis, thereby boosting blood supply which eventually leads to powerful erections.


Potassium is one of the elements that help blood flow because it prevents arterial blockage.

Several kinds of fruits are sources of potassium, for example, bananas, guava, and cantaloupe melons.

Hence consume a generous amount of these fruits to improve erections.


Beef is a great testosterone booster because it is rich in zinc. It also has amino acid leucine, which helps to enhance the levels of testosterone.

However, beef can be fatty hence go for leaner cuts. Always remember that red meat is a dangerous contributor to heart disease and certain cancers hence don’t overindulge yourself in beef consumption.


Consuming spicy foods has been linked to high levels of testosterone.

Capsaicin is a key ingredient in the spice, most especially chili peppers that improve testosterone.

Foods that are rich in capsaicin should form a constant portion of your diet.

 Dark Chocolate/Cacao

This is good for men with a sweet tooth.

Flavonoid is a kind of antioxidant available in plants. It is so much found in higher proportions in dark chocolate and cacao. They are known to greatly improve blood flow. Dark chocolate also contains high amounts of magnesium. Either way, dark chocolate is a winner against erectile dysfunctions.

 Nuts And Seeds

They are a haven for good nutrients, especially erection-promoting magnesium and zinc.

Studies have shown that a steady intake of nuts improved sex drive in men and also the intensity of sexual orgasms. Though seeds and nuts may be high in calories hence make sure you exercise restraint.


This is a green rich in appetite-reducing compounds and consuming it will improve your physical appearance and increase blood flow to your genitals.

Spinach is loaded with a high amount of magnesium and magnesium is an element that helps reduce inflammation in the blood vessels thus increasing blood flow. Generally, when blood flow is increased to the genitals there is intense arousal that makes your sex life more enjoyable.

Besides, spinach is rich in folate, and folate is known to increases blood flow to the posterior regions, thereby protecting individuals against age-related sexual conditions.


Strong erections are connected to healthy hearts, hence eat bananas for potassium, which is perfect for heart health and excellent blood circulation. Having sufficient potassium helps place your sodium levels under check, and this normalizes your blood pressure and also reduce your risk of heart problems.


Tomatoes have been known to improve sperm morphology and increase penile erections significantly.

Hot Sauce

Spicy foods are excellently helpful for increasing levels of testosterone in the body. Capsaicin found in chili pepper has been confirmed to increase testosterone levels, increase the organ size to a degree, and help to decrease belly fat.


Watermelon happens to be the highest natural source of L-citrulline. L-citrulline is an amino acid that promotes a strong penis erection without a fail.

L-citrulline is converted to L-arginine in the body, which eventually stimulates the production of nitric oxide, which increases blood flow to the genitals.


Ginger is an exceptional food that helps improve your bedroom activity because it aids blood flow and enhances artery health.

According to a report in the Nigerian Health Journal, consuming 1 teaspoon of ginger a few times per week will tremendously improve your cardiovascular health which ultimately enhances the movement of blood to your organs.  Similarly, ginger is known to boost testosterone levels and sperm quality.


Pomegranate is rich in antioxidants that support blood circulation which helps improve impotence. Pomegranate juice is a wonderful elixir individual men should consume regularly to improve their sexual performance.

Green Tea

Green tea is high in catechins, a compound is known for its ability to get rid of belly fat, and increase the capability of the liver to turn fat into energy. Catechins also increase sexual desire by promoting the flow of blood to the genitals. Catechins can destroy free radicals that damage and inflame the blood vessels, hence improving the capacity of the blood vessels to transport blood all over the body.

Also, catechins influence the blood vessels cells to produce nitric oxide which ultimately increases the size of blood vessels and improved blood to the genitals. It must be pointed out here that blood flow to the genitals equates feeling of pleasure.

Dark Chocolate

Dark chocolate increases levels of the mood-improving hormone serotonin, which then reduces the stress levels, boosting sex drive, and making it easy to achieve an intense orgasm.

It also helps increases blood flow through the arteries and relaxes the blood vessels, transporting blood to all the sex-inclined regions to boost excitement.


Oats are good for lasting long in the bedroom because they are excellent sources of L-arginine, a powerful amino acid used to treat impotence (erectile dysfunction). Similarly, it is good for reducing cholesterol levels in the body. High cholesterol in the body can cause atherosclerosis.

Atherosclerosis is a condition that obstructs and constricts arteries, damaging blood flow.

This could ultimately cause cardiovascular disasters.

Most of us don’t aware that the arteries around the genitals are narrower than the coronary blood vessels hence they are more prone to clots. This implies that the better the cholesterol levels the stronger the erection too.

Pine Nuts

Pine nuts are rich in zinc and the presence of higher proportions of zinc in the body has been linked to strong libido.  Pine nuts are rich in magnesium, which improves testosterone and also boost sperm quality and viability.


They contain high amounts of anthocyanins, phytochemicals that help remove plaque from the artery. And when the artery is clean there is more blood flow to the genitals which automatically leads to long-lasting erections.

Besides, cherries are richly endowed with B vitamins, cancer-fighting flavonoids, and fiber.

Red Wine

Red wine could elevate your testosterone levels because quercetin, a compound in red wine, blocks an enzyme that causes the body to excrete testosterone, thereby increasing the amount of testosterone flowing in the blood. Red wine, being rich in antioxidants induces the production of nitric oxide, which relaxes the artery walls. This doubles flow of blood to the genitals giving a feeling of erotic pleasure.


This aphrodisiac originated from the amazon forest in Brazil. For ages, it has been used to treat erectile dysfunction, sexual anxiety, and lack of interest in sex. They are two main active ingredients known as catuabine A and B, they act on certain regions of the brain as such you may experience erotic dreams while on Catuaba.


Oily cold-water wild salmon is richly loaded with omega-3 fatty acids. The omega-3 fatty acid help improves cardiovascular health and also increases dopamine levels in the brain and this helps improves blood circulation and flow, inducing sexual arousal.

Dopamine interestingly eases sexual tension and makes you more at home with your partner. This relaxed mood increases sexual excitement between couples.

Brazil Nuts

Brazil nuts contain a trace element selenium recognized to play an essential role in hormone health. It is needed in a small amount for healthy sperm but a little deficiency can spell doom for reproductive health. A study has shown that low testosterone and infertility are also connected to deficiency of selenium. Hence you should supplement with selenium to improve the chances of successful conceptions.


Irrespective of variety, potatoes are an excellent source of potassium. Potassium is a mineral that is good for enhancing blood circulation. Effective blood circulation keeps blood flowing to where it matters (the genitals) and ultimately improve bedroom excitement. Similarly, this nutrient counteracts salt-related bloating, hence you also get a perfect physique in front of your woman!


Maca is an established authority for increasing sexual desire, strengths, staying power, and above all fertility.


Carrots are good for improved sperm performance. This is because they contain carotenoids, strong antioxidants that help the body to synthesize vitamin A.

Serrano Chiles

Several reports have validated the fact that men who eat most spicy foods are known to have higher levels of testosterone in contrast to those who don’t. This is possible because of the presence of capsaicin, a substance connected to increased levels of testosterone.

 Capsaicin releases chemicals that speed up heart rate, which signifies intense arousal and strong erections.

 Also, Serrano peppers contain quercetin, a nutrient recognized to improve testosterone levels in the body by minimizing the amount that has been otherwise eliminated by the kidneys.

Pumpkin Seeds

Pumpkin seeds remain one of the good sources of magnesium and zinc.

Zinc and magnesium are vital minerals known to improve testosterone levels and growth factor hormones.  It is better to combine these two minerals to obtain perfect results.

In the same vein, the seeds contain polyunsaturated fatty acids known to enhance prostaglandins — hormone-like substances that play a crucial role in feeling aroused.


Celery has androsterone, a male pheromone secreted through sweat, which unsubstantiated reports said celery increases seductive tendencies among women. androsterone can boost sexual arousal in males and thereby sends signals and scents that make him more desired by women for sex.


The liver has a high amount of zinc.

Zinc is essential for keeping testosterone levels up and prevents the body from converting testosterone into estrogen.

Beef’s liver is rich in Vitamin B12. A deficiency of vitamin B12 is known to cause erectile dysfunction.


Eggs contain choline, a strong natural substance that helps burn fat and increase sex drive.

Choline is known to stimulate the production of nitric oxide, which relaxes arteries and allow blood flow to the genitals. Eggs are also high in vitamin B5 and vitamin B6, which help balance hormone levels and reduce stress.  When there is less stress, our body tends to respond quickly to sexual intimacy.


Honey contains quercetin, a wonderful compound known to support physical endurance and keep depression in check. It doesn’t affect the body’s blood sugar levels against common sugar which places the body into a fat accumulation machine. However, be moderate in the use of honey because it has 17 g sugar and 64 calories per tablespoon, therefore when taken in excess it can lead to weight gain instead of sexual arousal.

Shiitake Mushrooms

These mushrooms stand out with three outstanding qualities:

They contain the largest amount of choline any vegetable can has a single serving nearly contain double amount of choline an egg yolk has. They are also high in zinc and vitamin D, which help maintain testosterone at a healthy level.

Muira Puama

This is a Brazilian herb used since ancient times as an aphrodisiac to increase men’s sex drive, erectile dysfunction, and lack of interest in sex. Also, the herb is useful for managing chronic stress, depression, and nervous fatigue.


Clams are often called sea pistachios and they are one of the richest dietary sources of erection-boosting vitamin B12 there is. They are also richly blessed with a high amount of L-arginine, a powerful amino acid that metabolizes itself into nitric oxide. Nitric oxide helps relaxes and stimulates blood flow to places where erections will occur.

 Similarly, clams are high in muscle-building protein.

Turkey Breast

Turkey has lean meat with a high amount of protein as well as the number one source of arginine.

Amino acid arginine has been a blessing for men who want to achieve and sustain stronger erections in the bedroom.

Besides, turkey meat is highly loaded with DHA omega-3 acids.

DHA omega-3 acids have been recognized to improve brain health, enhance mood, and keep fat genes under strict control, that they hinder fat cells from growing and proliferating.

However, ensure you but white meat only because the dark meat contains excess fat.


Herring is excellent for optimizing sexual performance in the bedroom. It has a copious amount of vitamin B12 and magnesium. These two minerals are known to boost testosterone and keep sperm healthy and viable.

Herring also contains a rich amount of vitamin D, which can help individuals get and maintain erections.

Blue Mussels

They have properties to help promote erections very quickly as they contain more than three times the recommended daily value of Vitamin B12.

Blue mussels are high in iron, which helps to see that blood flows to where it matters for sex.

They also contain a rich amount of magnesium, a natural libido stimulant. Take note that low levels of magnesium are connected to erectile dysfunction. Hence boost your levels of magnesium by consuming these magnesium-rich foods (blue mussels).


Walnuts, peanuts, and pistachios all have L-arginine, an amino acid that converts to nitric oxide for powerful penile erections.


They are high in vitamin B12 and contain zinc than that of any other food source known (almost five times your daily DV).  This mineral is important for the formation of testosterone. Low levels of testosterone in the body are linked to poor erection and lack of sexual desire.

oysters are rich in D-aspartic acid, an amino acid that has been known to momentarily increase testosterone levels and improve sperm quality in infertile men.

Damiana Leaf

This helps lessens anxiety and inhibitions.

It is a nervous system elixir that makes you more at ease and susceptible to arousal.

Damiana leaf contains an aphrodisiac compound known as progestin.

Greek Yogurt

Greek yogurt contains about 20% of the daily value of vitamin B12 and almost 17g of protein.

Additionally, a perfect source of potassium. Potassium is essential for a healthy heart and excellent blood circulation. These two are vital for a strong erection. Amazingly, the Greek yogurt is helpful for weight loss and management.

Goji Berries

In Chinese folk medicine, goji berries have been used for countless years to help increase energy, endurance, stamina, and improve the secretions of hormones.

Goji raise the body’s capacity to withstand stress and support a healthy mood, mind, and memory.

It is also useful for improving blood flow, which helps to oxygenate all the cells and tissues of the body. And this automatically increases drive.

Goji is derisively known as ‘Viagra of China.’

Yohimbe Bark Extract

It greatly improves blood flow to the genitals but Yohimbe can cause nervousness and increase high blood pressure, hence thread with caution.

Always consult your doctor before taking any medication or supplement.


Peanuts have a generous amount of L-arginine amino acid. This amino acid is one of the building units of nitric oxide. Nitric oxide is a powerhouse for strong erections in the bedroom.

Peanuts are also beneficial for reducing cholesterol levels. When there is less cholesterol in the blood, blood easily flows throughout the body and this helps you keep a firmer erection longer.


It is an ancient whole grain that helps you perform better in the bedroom.

Teff contains manganese and iron as well as 8 essential amino acids, all of which boost energy levels.


Garlic help improves heart health and blood circulation. It has been reported to boost stamina too.

A healthy heart is essential for strong erections.


As men grow old there is a gradual increase of estrogen levels and a decrease in testosterone levels. There are anti-cancer compounds referred to as indoles that can help keep a balance and they are found in cruciferous vegetables such as broccoli.

Indoles help boost the formation of testosterone by breaking down and eliminating from the body excess estrogen. Estrogen prevents the production of male sex hormones.

Peanut Butter

Peanut butter is a hidden aphrodisiac.

It is high in two major nutrients connected to excellent bedroom performance: Niacin (with a quarter of recommended Daily Value in 2 tablespoons) and vitamin E (75% of the Daily Value in that same serving).  Peanut butter is also a good source of folate, which improves sperm quality.


They are rich in potassium, vitamin B6, and vitamin E, nutrients that have been linked with increased libido. Also, its good monounsaturated fats safeguard the heart and boost circulation, while their ample minerals and carotenoids provide energy and stamina.


strawberries can help get the blood flow where it needs to go.

They are loaded with anthocyanins, colorful phytochemicals which help keep the arteries unclogged, boosting circulation. Also, they are rich in vitamin C, which has been associated with higher sperm counts.

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