What Should a Man Eat to Last Longer in Bed?

A question that every man has asked once in a lifetime is, what should a man eat to last longer in bed?  There are hundreds of foods that improve overall sexual performance. Red meats, fish …

What Should a Man Eat to Last Longer in Bed

A question that every man has asked once in a lifetime is, what should a man eat to last longer in bed

There are hundreds of foods that improve overall sexual performance. Red meats, fish like salmon, and fruits like apples, bananas, grapes, and watermelon. 

Then there are nuts and seeds, eggs, honey, ginger, etc. It’s a never-ending list. 

Nevertheless, we’ve made a list of a few foods that can give you an energy boost in bed. 

9 Foods that Can Make a Men Last Longer in Bed

Here we’ve extensively discussed some of the most effective foods a man should eat to improve his performance in bed. Check them out!

Sunflower Seeds 

To show satisfactory performance in bed, one needs to have a good testosterone level and an adequate amount of magnesium, zinc, and a few other nutrients.

Sunflower seeds come with a large amount of zinc which can accelerate testosterone production. Moreover, zinc has proven to improve sperm quality as well. 

Not only that, such seeds can improve overall health! You can snack on these seeds or mix them with oats, cereal, different salads, etc. 

Red Meat 

They aren’t only the accelerator of bad cholesterol; Red meats also offer numerous health benefits. Beef meat is loaded with L-Carnitine, which is an amino acid that improves the libido

It has also proved to increase testosterone production in older men. Plus, it’s full of protein. Therefore, red meat is good for overall sexual health. 

However, make sure not to over-consume red meat as it can lead to some chronic diseases as well. 

Salmon Fish

Omega 3 fatty acid is one of the essential acids our body requires to be in good condition. Salmon fishes are loaded with this Omega 3 acid which prevents plaque buildup in the arteries and improves blood flow. 

One of the most common reasons behind erectile dysfunction is reduced blood flow, improving that alone can sometimes help people get rid of ED.

This acid even improves cardiovascular health and stamina, allowing you to perform long without getting tired. 

Moreover, this fish’s protein content is high, which can improve sperm quality. 


It’s filled with an amino acid called L-citrulline, and after consuming it, the body naturally converts it to L-arginine, which is an acid that can improve erection. 

What happens is L-arginine accelerates nitric oxide production, and that improves blood flow to the penis, which as a result, improves the erection. 

For anyone dealing with sexual dysfunction, watermelon can be a great help.


An apple a day keeps the doctor away, we all have heard this, and it’s actually true. 

It plays an incredible role in the betterment of sexual health as well. Our body needs antioxidants, and Quercetin is one of the essential antioxidants that is found in apples.

Quercetin can improve overall blood circulation, which will be helpful for people dealing with erectile dysfunction. Improved blood flow will also increase the sex drive and stamina, and that will keep you going all night. 


Several studies have proved that ginger has properties that can prevent plaque buildup in the arteries and maintain blood pressure. 

And it’s also proven that ginger can help with premature ejaculation and improve the libido. Apart from that, there are dozens of other health benefits as well. 


According to the American Heart Association, bananas are loaded with potassium which can reduce blood pressure and also improves overall blood flow. 

Proper blood flow can increase sexual performance. Bananas also come with some muscle-relaxing minerals, which can protect you from muscle spasms and cramps. 

Beet Roots

They are loaded with vitamins and antioxidants. Not only that, they also come with a high amount of dietary nitrates, which can improve your sexual health. 

It activates vasodilation in the body; in simple words, that means the expansion of the vessels so that blood can flow properly. 

Dietary nitrate increases stamina and gives an energy boost, which is why it’s also preferred by many athletes. 


Ending this article on what should a man eat to last longer in bed with a few last words. Foods will definitely help you improve your sexual performance. 

But along with the consumption of good food, you’ll also have to make sure you don’t consume anything that can take a damper on your sexual health such as cigarettes, alcohol, etc. 

Lastly, you should exercise daily for the betterment of your overall health. 

Ryan Medison Phd is an ABMS board certified urologist specializing in reproductive urology whose areas of expertise are men’s health and male infertility. He is also an associate professor of urology at the Institute in Berkeley, California, the director of male reproductive medicine and surgery at UNC Fertility

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