January 12, 2023 3:00 pm

Can food choices help with your ED? Can eating these 9 foods boost your bedroom performance?

In this episode, I'm going to name 9 foods that will help you with your ED. These foods can even help with your performance and improve your erection.

Dive into the episode and learn the 9 foods that can help with your ED!

Episode Video

How Common is Erectile Dysfunction?

Approximately 50% of men aged 40 to 70 suffer from erectile dysfunction (ED). 90% of ED cases are mainly due to poor blood flow.

Blood flow is related to the intact lining of the blood vessels called the endothelium. Furthermore, endothelial health is highly sensitive to what you eat. The nutrients and components that enter your bloodstream can affect tissue throughout your body.

In addition, the most sensitive organ to what you eat is your penis. When your penis is erect, it absorbs nutrients 40 times more than when it is flaccid.

9 Foods For Better Bedroom Performance

Mediterranean eating for better performance

What are the best foods for your erection? Here are the 9 foods you should be eating for better bedroom performance:

  • Berries and fruits that are rich in flavonoids such as strawberries, blueberries, apples, pears, and citrus fruit.
  • Salmons, especially wild caught, contain high amount of natural omega-3.
  • Extra virgin olive oil contains antioxidants and omega-3 anti-inflammatory properties.
  • Whole grain, such as multi grain bread or even flatbread.
  • Nuts and legumes are high in fiber. Also, legumes are the only natural source of catechins and epicatechins, a subset of flavonoids.
  • Herbs and spices that contains high amount of flavonoids like parsley, thyme, rosemary, chive, tarragon, and oregano.
  • Poultry and fish contains L-arginine, an amino acid your body uses to make nitric oxide. Nitric oxide relaxes your blood vessels therefore increasing blood flow to your penis.
  • Leafy greens that contain high levels of nitrate such as arugula, spinach, lettuce, and radish. Nitrates are substances that can help increase your nitric oxide levels.
  • Coffee and tea (in moderation) contains antioxidants which may help your body build resistance to inflammation.

Now, why are these 9 foods helpful? Because these 9 foods are rich in antioxidants, they are good for the endothelium, which is then good for blood flow.

Also, notice that all of the 9 foods that I mentioned are part of the Mediterranean diet. Research shows that the Mediterranean diet is beneficial in reducing the risk of erectile dysfunction. Mediterranean diet also increases antioxidant defenses and arginine levels, which can increase nitric oxide activity.

Foods That Could Damage Your Sexual Performance

foods to avoid if you have ED
Photographer: Alexander Grey | Source: Unsplash

Here are some foods that you might want to avoid when managing your ED:


The consumption of foods containing high sugar can result in weight gain and a high Body Mass Index (BMI). Excessive body weight and an increase in BMI have been linked to the occurrence of ED.

According to a research conducted in 2014, it is estimated that 8 million cases of ED were associated with diabetes and obesity.

High-Fat Meals

Eating high-fat meals with added sugar can lead to atherosclerosis, a clogging of the arteries. As a result, these can reduce oxygen and blood flow to the body's organs.

Additionally, men with obstructed coronary arteries may encounter issues in the arteries that provide blood to the penis.


Men with alcohol dependence are found to have one or more sexual health issues, such as premature ejaculation, low libido, and ED. Moreover, excessive alcohol intake can reduce blood flow to the penis, which may lead to difficulty achieving an erection.

Other Things To Consider

  • Sleep – Get at least 7 hours of sleep each night.
  • Exercise – Exercise at least 160 minutes per week, including walking and bodyweight exercises. Try HIIT exercises for an increased heart rate. Tutorials can be found on YouTube.

Final Thoughts

By including these 9 foods to your diet, and doing a regular exercise and sleep routine, you can expect to see improvements in stiffness and firmness within six weeks.

Also, if you think you may have ED, get your blood work done. This can help detect underlying health issues such as pre-diabetes, high cholesterol, elevated cortisol levels, high inflammatory markers, and low testosterone, which may not be apparent otherwise.

Additional Resources

Want to regain control of your sex life? Join the Modern Man Club and start your road to full recovery and community.

Reveal the FREE treatment most men ignore that solves thousands of erectile dysfunction cases every year, plus the 5 biggest mistakes you must avoid if you want to say goodbye to your ED. Uncover it all in my free eBook available to download now: The 5 Common Costly Mistakes Men Make When Facing Erectile Dysfunction.

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