Eat more fruits, vegetables, whole grains, and legumes

The nutrients in many fruits, vegetables, whole grains, and legumes help improve blood flow throughout your body — including your penis. 

And blood flow to the penis is one of the keys to healthy, consistent erections. 

Here are some foods that may help: 

• Fruits high in antioxidants and anthocyanins, such as blueberries, can help protect body tissues and lower your risk for heart disease.
• Dense, leafy greens with folate, like spinach, can help boost testosterone levels
• Foods dense with B-12, such as fermented soy-based tempeh, can help support other bodily functions that contribute to erectile health.
• Foods with L-arginine, such as oatmeal, can help relax your muscles and improve blood flow.

Some researchTrusted Source suggests the Mediterranean diet can help with several underlying factors that may contribute to erectile dysfunction (ED).

Following this diet may help:

• lower cholesterol
• increase antioxidants
• increase L-arginine levels 
• improve blood flow

If you aren’t ready to make the switch or want to gradually ease into it, start by eating more of the following:

• vegetables like kale, spinach, and carrots
• fruits like apples, bananas, and grapes
• nuts and seeds like almonds, walnuts, and sunflower seeds
• legumes like beans, lentils, and peanuts
• tubers like potatoes and yams
• poultry like chicken and turkey
• eggs
• dairy like cheese and Greek yogurt
• healthy fats like extra-virgin olive oil and avocados

You may find it helpful to:

• Opt for oat or whole-grain cereals instead of processed ones.
• Buy cheese whole instead of pre-grated.

Other Good Food For Harder Erections

1. Coffee

The caffeine kick from a cup of Java boosts your metabolism, gets your blood pumping and could also enhance endurance by releasing fat stores, giving you the energy to last all night. 

2. Oysters

Yes, there is a reason for their sexy reputation. Oysters are rich in the mineral zinc and vitamin B6, both of which are vital for testosterone, without which you’d have the sex drive of a dead slug. If the thought of grey shellfish gloop sliding down your throat makes you gag, boost your testosterone with nuts and seeds instead.

3. Chillies

Spice up your love life with chillies. When your face flushes after eating a curry, that’s the blood vessels expanding thanks to the effect of the chillies. And it’s not just the blood vessels in your face that get the boost. Biologically speaking a hard-on is simple hydraulics – more liquid (blood) being forced into little tubes (blood vessels) in your penis – so what you need is a strong heart and smooth, healthy pipework.

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