15 Foods That Might Help You Stay Erect

Food is the best medicine, and it can also help manage erectile dysfunction, improve blood flow, and spice up sexual health. 

Food may help in many ways by providing nutrients, antioxidants, reducing inflammation, boosting mental health, improving sexual desire, helping control blood pressure, and thus boosting sexual performance and getting a stronger erection.

Keep reading to find out what foods help you get hard.

15 Foods That Might Help You Get Hard

Below are some food or categories of goods to consider for boosting penile blood flow and overcoming erectile dysfunction:

1. Food high in vitamin D

Vitamin D is often described as a hormone-like vitamin due to its structural similarities to steroidal hormones. It promotes the production of many hormones, including sex hormones, and thus improves sexual stamina, physical activity and helps get a stronger erection. 

Studies show that supplementation or consuming foods high in vitamin D can help increase testosterone levels. Vitamin D is a fat-soluble vitamin high in fish, egg yolk, and fortified foods. Of course, one can also get it through sunshine.

2. Food high in vitamin E

A higher level of vitamin E in blood circulation means a greater sex drive, better erection, and improved fertility. Vitamin E is a potent antioxidant good for male and female sexual health and fertility. 

It may help increase testosterone, boost sperm motility, and enhance various regenerative processes. Thus, to boost your sexual desire, eat more foods like wheat germ, sunflower oil, almonds, and other foods rich in vitamin E.

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3. Fatty fish

Fatty fish is one of the healthy foods rich in various vitamins, amino acids, and healthy fats. People who consume fatty fish are less likely to develop high blood pressure, cardiovascular health issues, brain disorders, and even erectile dysfunction. It also means that its regular consumption is excellent for sexual health. 

Here it is vital to understand that the most common cause of erectile dysfunction is vascular issues, and low testosterone is a less relevant cause.

Fatty fish is good in the way that it is quite good for vascular health, preventing atherosclerosis, and may also improve mood, and thus help people get hard erect.

4. Watermelon

As already mentioned, erectile dysfunction is mainly due to vascular issues. Even the most popular drug Viagra works by improving vascular function in men. 

Viagra works by boosting vascular endothelial NO production and thus improving erectile function. However, studies show that many foods can also help boost NO production on regular intake. 

Watermelon is one of the best natural sources of citrulline, which is needed for NO production by the body or blood vessels. Studies show that high dietary citrulline intake can improve sexual health and help treat sexual dysfunction. 

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5. Beetroot juice

As already mentioned, adequate production of NO is essential for sexual performance. It helps dilate blood vessels and thus get an intense and prolonged erection. Now researchers realize that many foods are naturally rich in amino acids and other substances that boost vascular NO production.

Studies show that beetroot juice can increase NO production, dilate blood vessels, reduce blood pressure, improve sexual stamina, help cleanse arteries, and get a strong erection. It works due to its nitrate content, which is readily converted to NO in the body.

6. Green vegetables like spinach & celery

The role of the so-called  ‘nitrate-nitrite-nitric oxide (NO) pathway’ in vascular health and sexual health is now more than evident. It appears that green veggies are among the excellent natural sources of nitrates. 

It may explain why vegetarians seem to have better sexual health and a higher level of fertility, despite low consumption of animal proteins. 

In addition, studies show that green vegetables can help improve cardiovascular health, help reduce blood pressure and manage erectile dysfunction. Thus, eat lots of spinach and celery to get an erection for longer.

BPH Vegetable

7. Omega-3 fatty acids

What is generally good for vascular health is also good for erectile function. Thus, it appears that consuming an omega-3 fatty acids-rich diet is one of the ways of improving sexual health and boosting sexual desire. 

Therefore, eat more fatty fish, flaxseeds, other seeds, nuts, and so on. Omega-3 is also suitable for improving mood, reducing stress, and keeping arteries healthy.

8. Dark chocolate

Think of romance, and dark chocolate is one food that comes first to mind. Some describe chocolate as the food of gods. But, now studies show that it can truly enhance sexual desire and get stronger erections. 

It helps due to many reasons. It’s packed with flavonoids. It improves blood circulation, increases nitric oxide production, and helps reduce stress. Thus, it helps in multiple ways to boost sexual stamina.

9. Coffee

Coffee is among the best mental stimulants of natural origin. It works due to its content of caffeine, antioxidants, and other beneficial compounds. 

Studies show that coffee is good for arteries or vascular health, improves mood and sexual desire. 

However, coffee is a dual-edged sword, and it means that coffee abuse can have just the opposite action. Thus drink a cup or two of coffee a day to improve sexual stamina and level of physical activity. However, a higher intake of coffee may be harmful.

10. Nuts like almonds and pistachios

A Mediterranean diet high in dairy products and nuts is known to boost erectile function. It helps by providing high-quality amino acids, improving vascular health, and thus enhancing erectile function. 

In addition, it appears that most nuts can work. For example, one study demonstrated that the pistachio diet might be particularly good for those living with erectile dysfunction. It helps improve mood, erection quality, reduce bad cholesterol levels, and, thus, helps keep arteries healthy.

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11. Blueberries

Blueberries are packed with antioxidants, vitamins, and flavonoids. Thus, they are regarded as one of the best foods for cardiovascular health. They are also suitable for improving mood. 

In addition, studies show that a high intake of blueberries may help manage erectile dysfunction and get a hard erection for prolonged sex.

12. Peppers 

Peppers are spicy, improve mood, boost blood flow, and they also help spice up your sex life. They increase heat production by the body. In some individuals, they may help get an almost immediate strong erection.

13. Egg yolk

Recommendations regarding dietary cholesterol have changed significantly, and more so about egg yolk. Firstly, it is vital to understand that fats in egg yolk act as precursors for steroidal hormones. 

Secondly, egg yolk contains vitamins B6, B5, and different microminerals. Thus, it can boost libido and help get a hard erection for longer.

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14. Shellfish

It is now regarded as one of the best natural testosterone boosters. It can improve not only sexual stamina but also fertility and has many other health benefits. 

There are many ways in which it helps get a hard erection, but studies show that it is primarily due to its unique content of microelements like zinc, selenium, and omega-3 fatty acids. In addition, studies show that its regular consumption can significantly boost erectile function.

15. Sources of amino acids – turkey, chicken, peanuts

Production of hormones, important bioactive compounds, and NO production requires an adequate supply of high-quality amino acids. Therefore, to boost sexual health, mental health, testosterone levels, sexual performance, and for a stronger erection, increase your amino acid intake by consuming lean meat. Turkey, chicken, and peanuts are excellent sources of amino acids and many vital micronutrients.


To conclude, if you have erectile dysfunction, let food be your medicine. Eat these foods to improve blood flow, increase testosterone levels, get a hard erection, increase sexual stamina, boost sexual health, etc. These are healthy foods with numerous other health benefits.

Additionally, it is vital to understand that consuming these 15 foods will spice up your sex life and help prevent metabolic disorders, mental health issues, heart disease, and much more. Therefore, for maximum benefits, consume some of these food items regularly.

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  1. Książek A, Mędraś M, Zagrodna A, Słowińska-Lisowska M, Lwow F. Correlative studies on vitamin D and total, free bioavailable testosterone levels in young, healthy men. Sci Rep. 2021;11(1):20198. https://www.nature.com/articles/s41598-021-99571-8 
  2. Hobbs DA, Kaffa N, George TW, Methven L, Lovegrove JA. Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects. British Journal of Nutrition. 2012;108(11). https://pubmed.ncbi.nlm.nih.gov/22414688/ 
  3. Shim JS, Kim DH, Bae JH, Moon DG. Effects of Omega-3 Fatty Acids on Erectile Dysfunction in a Rat Model of Atherosclerosis-induced Chronic Pelvic Ischemia. J Korean Med Sci. 2016;31(4):585-589. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810342/ 
  4. Aldemir M, Okulu E, Neşelioğlu S, Erel O, Kayıgil Ö. Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction. Int J Impot Res. 2011;23(1):32-38. https://pubmed.ncbi.nlm.nih.gov/21228801/ 
  5. Cassidy A, Franz M, Rimm EB. Dietary flavonoid intake and incidence of erectile dysfunction1. The American Journal of Clinical Nutrition. 2016;103(2):534-541. https://pubmed.ncbi.nlm.nih.gov/26762373/ 
  6. Astuti P, Airin CM, Sarmin S, Nururrozi A, Harimurti S. Effect of shell as natural testosterone boosters in Sprague Dawley rats. Vet World. 2019;12(10):1677-1681. https://pubmed.ncbi.nlm.nih.gov/31849431/ 

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