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12 Best Foods You Need for Stronger and Harder Erection

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Health Writer | Medical Researcher
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Aside from using medications, problems with erection can also be prevented and managed naturally using healthy lifestyle behaviour.

It’s good to know that there are foods that can increase your libido naturally and help you have a stronger and harder erection.

Healthy lifestyle behaviours such as eating healthy can help to prevent erection problems and improve your sexual appetite and reproductive health.

Regualr foods like avocado, pumpkin seeds, garlic, etc have been proven to aid men sustain a stronger and harder erections and enjoy better intimacy with their partners.

The inability to attain or maintain an erection, also known as erectile dysfunction, is the most common sexual challenge in men. Since one-third of men suffer from erectile dysfunction, it is important for you to understand how erections work before jumping to the best foods to increase your stamina. 

The Processes Involved in Getting an Erection and the Cause of Erectile Problem

The penis becomes erected and firm when it is filled or engorged with blood, especially in response to sexual arousal. 

When a man is sexually aroused, the arteries in the penis relax and open, allowing blood to flow in and fill them. The blood trapped under high pressure causes an erection.

For a person to get an erection, many things are involved, such as emotion, hormones, nerves, muscles, blood vessels, and overall well-being. An imbalance in any of these can affect erection. Also, anything that disrupts blood flow to the penis can affect erectile abilities.

Best Foods for Stronger and Harder Erections

A lot of foods, especially healthy foods, are packed with lots of nutrients. Since the key to attaining and maintaining an erection is blood flow to the penis, foods for stronger and harder erection should contain nutrients that can:

•    Improve and promote blood circulation throughout the body – the penis included. 

•    Help the muscles to relax and increase vasodilation 

•    Boost testosterone levels in the body.

•    Improve one’s emotional state by making one feel good 

Some of the best foods for stronger and harder erections are:

1.    Watermelon

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Watermelon is found to help improve sexual stamina and improve erection. It contains magnesium and l-citrulline.

Citrulline is an amino acid that can stimulate the production of nitric acid. It can help to maintain an erection as it can promote blood circulation in the body.

According to a Pubmed  research, l-citrulline can boost erection strength and hardness in men with mild erectile dysfunction. 

Because of its magnesium and citrulline content, watermelon may help to dilate and relax the blood vessels, making it easier for blood to flow into the penis resulting in a stronger erection. 

Other foods aside from watermelon that contains citrulline that are good for erection are  cucumber, pumpkin, squash, chickpeas, nuts, and bitter gourds.

2.     Spinach and Other Leafy vegetables

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Spinach and other vegetables such as kale, celery, and leek can help with erections. Spinach and most dark leafy greens are rich in magnesium which is essential for lots of functions in the body ranging from energy to brain function. A drop in magnesium levels can affect erection.

Spinach is also high in nitric oxide, which can help to expand the arteries and increase blood flow to the penis.

3.    Coffee

Another food that helps with achieving strong erections and even treat erectile dysfunction is coffee. The caffeine in coffee reduces the chance of erectile dysfunction. A study published in the Journal of Translational Psychiatry reveals that caffeine can enhance arousal as it boosts the dopamine signal in the brain. 

Also, another research agrees that men who sipped 2-3 cups of coffee (170 and 375 milligrams (mg) of caffeine) each day had lower rates of erectile dysfunction. Caffeine is a good food for the penis as it relaxes the smooth muscles of the penis, allowing blood to fill up. 

4.    Dark Chocolate

Although dark chocolate may not be the healthiest food choice because it is high in calories and saturated fat, it is a superfood that topped the list of foods for a strong and hard erection. Dark chocolate is packed with flavonoids which can boost blood circulation throughout the body and help the penis stay erect. 

5.    Oranges 

 Oranges are one of the best foods for strong and harder erection. They can help to reduce the chance of erectile dysfunction as they are loaded with flavonoids. Flavonoids promote blood flow, which allows the penis to become engorged and to be strongly erected when aroused.

A study published in The American Journal of Clinical Nutrition revealed that foods rich in flavonoids can help to reduce the chances of erectile dysfunction by between 9-11%.

6.    Pepperry or Spicy Foods

When it comes to improving erectile function and achieving a strong hard-on, pepper is one of the most important condiments. It contains capsaicin which, according to research, could induce penile erection.

Capsaicin can release endorphin and dopamine, and it also acts as a blood thinner and can induce an erection by increasing blood flow to the penis. Also, research shows that spicy foods can increase testosterone levels in men.

7.    Oats

Oat is a great source of l-arginine, which is one of many amino acids that are typically helpful if you want to maintain harder and stronger erections. L-arginine can trigger the production of nitric oxide which is important for getting and maintaining stronger and harder erections.

According to a 2003 study, l-arginine may help to improve sexual function. Foods with L-arginine can help the muscles to relax and can improve blood flow. 

8.    Red Wine

Red wine can improve your erectile function as it contains antioxidants that can trigger the production of nitric oxide, and also contain histamine, which can increase alertness and sex drive. A study by Biomed Central has revealed that red wine consumed in moderation can increase the level of testosterone in the body.

9.    Cashews, Walnuts, and Other Nuts

Cashews, walnuts, and many other nuts like almonds and peanuts are rich in high-density lipoprotein (HDL), also known as “good cholesterol.” HDL helps to lower bad cholesterol. Bad cholesterol may obstruct the flow of blood to your organs, including the penis. Eating nuts may help to break down bad cholesterol and improve blood flow. 

10.    Garlic 

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Garlic is a wonderful herb with lots of health benefits. It may help men to achieve a stronger and harder erection. It lowers blood pressure and reduces inflammation. According to a study using an animal model, garlic can increase testosterone levels. Garlic can improve the blood flow to the penis area, strengthening erection.

11.    Banana

Bananas contain a lot of nutrients that can help to improve erection. They are a good source of potassium which helps in balancing the water in and outside the cells.  Minerals like potassium help to enhance erection in men. It helps to balance blood pressure and maintain blood flow.

Bananas also contain folic acid, vitamin B6, and bromelain enzyme. Bromelain enzymes can help to increase libido and promote erection in men. 

12.    Salmon 

Salmon is rich in omega-3 fatty acid, an essential fatty acid that promotes healthy arteries, helps balance sex hormones, and boosts stamina. Other foods that are rich in omega-3 fatty acids are mackerel, tuna, and trout.


A strong and hard erection is important for the bedroom business, and one way to achieve and maintain that is through your diet. There are lots of foods that can help to reverse problems with erection and to get a stronger and harder erection. These foods may also benefit your circulatory system and overall health.

Although these foods are healthy, it does not automatically make them treatment for erectile problems. If you suffer from severe erectile dysfunction and natural remedies such as exercising and diet do not help, make sure you consult your doctor.

Problems with erection can sometimes be a sign of an underlying medical condition. You can talk to a doctor right now using your phone or computer on KompleteCare for proper medical advice to get the help that you need.

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Do you have questions about your health? Get answers and medical advice concerning your sexual health, gynaecological problems, mental health, skin issues, heart diseases and other health conditions from expert doctors and specialists on KompleteCare.

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June 19, 2023 - 12:33 pm

[…] Foods for Harder and Stronger Erections […]

August 17, 2023 - 1:53 pm

[…] 12 best foods you need for stronger and harder erections […]

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Blessing Amaka

Ms. Blessing is a health writer and freelance researcher with special interest in healthcare and lifestyle improvements.

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