Your food and diet are essential part of your health, from your ability to breathe and pump blood through your body to your penis’s ability to use that blood to form an erection.
So think of the health benefits of food as a positive trickle-down effect for your sex life.
According to science, the best foods to help you last longer in bed are:
- Bananas
Bananas are rich in potassium, which is well-known for its role in various bodily functions. This includes heart, nerve and muscle contraction — all of which are necessary for your penis to get hard, stay hard and reach orgasm.
Maintaining healthy blood pressure levels is important for overall cardiovascular health and potentially sexual stamina, as potassium deficiency has been linked to vascular disease and high blood pressure.
- Garlic
We know garlic isn’t the best breath ingredient for your romantic life. But since it contains compounds like allicin that promote blood vessel dilation and increase nitric oxide production, it’s a potential superfood for your penis’s blood flow. Improved blood circulation may indirectly support sexual stamina.
- Blueberries
Blueberries are rich in antioxidants, flavonoids, zinc and a heap of other beneficial nutrients. Flavonoid-rich foods have been associated with lower ED rates. Between that and the other nutritional benefits, it makes sense to pack your fruit plate, breakfast and any other snacking opportunities with as many of these little guys as possible.
Learn about another fruit with potential benefits in our blog on the sexual benefits of mangos.
- Dark Chocolate
Dark chocolate may not be as “fun” as its milky cousin, but since it contains flavonoids that improve blood flow, it’s the better option for a sex-focused chocolate fan.
Improved blood circulation may have a positive impact on sexual function and potentially contribute to improved endurance. Oh, and fun fact: If you dip strawberries in chocolate, you’ll receive added benefits from vitamin C, which some experts believe improves sex drive.
- Avocados
While we can’t draw a direct line between avocado toast and better sex, there’s more to it than the influencers may believe. Avocados contain healthy fats and vitamin E, both of which can promote cardiovascular health and improve blood flow.
And avocado consumption has been generally associated with better metabolic function, meaning people who eat them are often less likely to be obese.
- Nuts
A bag of snack mix might offer a few sexual benefits if you’re willing to pick through for the good stuff. Specifically, nuts and seeds contain omega-3 fatty acids and zinc, both of which contribute to cardiovascular health while helping you maintain proper blood flow — potentially supporting sexual performance.
- Honey
The science on honey’s well-known aphrodisiac properties are limited. However, its natural sugars for energy may contribute to a general sense of well-being, and some studies have linked honey to a protective role in cardiovascular and reproductive health.
So yes, reach for honey instead of sugar when you can, but don’t go full bear on the local hive — the stings will be the only thing that instantly swells.
- Watermelon
Watermelon is rich in an amino acid called citrulline, which is converted to arginine in the body, where it helps relax blood vessels and may improve blood flow. Watermelon also contains lycopene, which may have anti-cancer and anti-obesity benefits, according to one 2014 study.
- Beets
A substantial amount of research has suggested that beets (and the nitrates they contain) can lower blood pressure and should be part of a healthy diet for people with hypertension.
There’s no study about their sexual benefits specifically, but since nitrates convert to the nitric oxide needed for blood vessel dilation, you can draw a cautious line between a beet and your meat.
- Fatty Fish
Switching a steak out for salmon might point your dessert plans in the right direction. Fatty fish like salmon, mackerel and tuna are incredibly beneficial for heart health and (potentially) sexual performance because they’re high in omega-3 fatty acids and contain zinc, which can encourage healthy blood flow.
