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How to Build Quality Erections With the Right Foods


A healthy diet is paramount for good health, and that includes your sexual health. Poor nutrition lowers your immune defenses and can lead to a wide range of diseases and other health problems that can dramatically affect your performance in the sack. A balanced diet in general includes plenty of fresh fruits and vegetables and whole grains, but there are a few “superfoods” that you can supplement your healthy diet with to specifically target your erections.


High blood pressure is a leading cause of erectile dysfunction, and lowering your blood pressure can help improve your sexual performance as well as help prevent heart attack and stroke. Garlic is a godsend when it comes to your blood pressure. In fact, according to a study published in the journal Biomed Central Cardiovascular Disorders found that garlic consumption is more potent at lowering blood pressure than many pharmaceuticals.

If you don’t like garlic or its potent smell, consider taking a garlic supplement, available at your local health food store. But if you love the stuff, use it liberally in your dishes for better health and stronger erections.


Healthy testosterone production, which is crucial for a winsome erection, depends in part on nutrients like magnesium, selenium, copper, vitamin D, and zinc. Lucky for you–if you like oysters–these little beasts pack a punch when it comes to these nutrients. Eaten raw, oysters contain compounds that promote hormone production in both men and women. Plus, they look like little vaginas, so there’s that.


Nitrate-rich foods promote nitric oxide in the bloodstream, which increases your blood flow. The better your blood flow, the harder your erections. Beets are a nitrate-rich superfood, containing one of the highest levels of nitrates you can find in any one food. If you don’t go in for beets, no problem. Try arugula lettuce, spinach, or celery instead, all of which are packed with nitrates.


Blueberries are plump, sweet, and delicious, and they’re bursting with erection-loving flavonoids and phenols, including resveratrol, quercetin, and proantocyanidin. Eating a handful of blueberries every day–straight from the bush, frozen, or in a dessert or salad–is associated with lower blood pressure and reduced arterial stiffness, which translates to better stiffness where it counts the most.

Raw Dark Chocolate

Dark chocolate has been touted as a superfood for eons, and it’s no wonder: raw cocoa not only reduces your blood pressure, but it also increases your nitric oxide levels and, according to one study, can even double the number of cells required for healthy vascular walls. But keep in mind that we’re not talking about candy bars here. We’re talking seriously dark chocolate with a cacao content of at least 70 percent. Not exactly a remedy for your sweet tooth, but definitely one for sweet erections.


Nuts in general are a pinnacle of good nutrition for their protein and omega-3 fatty acid content, which are heart-healthy nutrients that can help defend against erectile dysfunction. Pistachios in particular are great for strong wood because they contain a protein called arginine, which helps to relax blood vessels. A recent study of men who suffer from erectile dysfunction found that those who ate pistachios every day for three weeks enjoyed significant improvement in their erections as well as increased sexual desire and better overall satisfaction in the sack.

So whether you’re looking to improve the quality of your erections or prevent problems in the future, add these superfoods to your grocery list and enjoy the significant erectile benefits they offer.