To stay erect for hours you need to incorporate certain foods into your daily diet. Staying erect for hours won’t just happen overnight or as a result of using some magic pill

You will need to develop a lifestyle habit and choice that will build up over time to help you perform for hours in bed and:

One of these by choice of your foods

In this short write-up, I will take you through some foods that can help boost your sexual and overall health:

Are you ready to go from a 2-minute man in bed to a 20-30 mins man in bed?

Then, add these foods to your diet

Eat these foods daily to stay erect for hours

Let’s dive in

Foods Rich in Zinc

What is zinc?

Zinc is an abundant trace mineral used by your body in a lot of ways, it is the second most important mineral after iron and it is available in every cell

Zinc helps your body in the following areas

  • Metabolism
  • Digestion
  • Nerve Functioning
  • Plus many more

Most importantly for men, zinc is necessary for the production of testosterone the male dominant hormone which regulates sex, sperm production, and muscle-building activities

Zinc Rich Foods

  • Meat
  • Shellfish like shrimps, crayfish, crab, lobster, clams, oysters, and mussels
  • Legumes like chickpeas, Lentils, Beans
  • Seeds like Pumpkin
  • Nuts like Almond
  • Dairy
  • Eggs
  • Whole Grains like Quinoa

Foods Rich in Vitamin D

Vitamin D is also known as calciferol and it is a fat-soluble compound that is only available in a few foods

It is produced by the body through exposure to sunlight

What does Vitamin D do?

  • It helps in the development of strong bones because it supports the utilization of calcium in diets
  • It also protects the teeth and bones
  • It helps defend the body against diseases
  • Vitamin D boosts the body’s immune system and function
  • It is good for heart health
  • It is also good for muscle growth and maintenance
  • Low levels of vitamin D could cause PE – so keeping adequate levels can help prevent this sexual dysfunction

Vitamin D Rich Foods

  • Fish like sardines, salmons, Herring, and Mackerel
  • Red Meat
  • Pork chops
  • Liver
  • Egg yolk
  • Cheese
  • Mushrooms
  • Fortified orange juices, dairy products, breakfast cereals, and fat spreads

drink to last longer in bed-min

Foods Rich in Vitamin C

Vitamin C also known as ascorbic acid is an important nutrient for overall health. It is a water-soluble vitamin available in some foods you eat

What is Vitamin C good for?

  • It is great for maintaining bones (cartilage, teeth) skin, and blood vessels
  • It is an antioxidant that helps reduce free radicals and oxidative stress in the body
  • It is needed for the development, growth, and repair of body tissues
  • It helps boost collagen formation for better skin health
  • It aids the absorption of iron
  • It boosts immune function
  • It speeds up wound healing

Vitamin C Rich Foods

Fruits like Kiwifruit, Gooseberry, Strawberries, Guavas, Oranges, Papaya, Grapes, Lemons, Cantaloupe, Mango

Vegetables like tomatoes, Potatoes, Bell peppers, Broccoli, Brussels sprouts, kale, Cabbage

Nuts like Brazil nuts

Foods Rich in Vitamin E

Vitamin E is a fat-soluble vitamin that has anti-inflammatory and antioxidant properties, of all the different forms of Vitamin E:

Alpha-tocopherol is the only one that the human body can make use of

What is Vitamin E used for?

  • It is essential for boosting the immune system
  • Due to its antioxidant properties, Vitamin E can help protect your cells from damage
  • Vitamin E also boosts cell function
  • It is great for skin health and is used in most skincare products
  • Vitamin E can also aid blood vessel health

Vitamin E Rich Foods

Plant-based oils like wheat germ oil, sunflower oil, soyabean oil, rice bran oil, grapeseed oil

Seeds like sunflower seeds, Pumpkin

Fruits like avocado

Vegetables like red bell pepper, beet greens, collard greens, spinach, butternut squash

Nuts like almond, peanuts

Click here for a full list of vitamins to boost your sexual performance


Foods Rich in Selenium

Selenium is a potent mineral found in the soil, water, and some foods and is useful for proper body functioning

What does Selenium do?

  • It helps maintain thyroid hormone and metabolism
  • It supports DNA synthesis and protects the body from the number one cause of health problem in the body which is oxidative stress
  • Selenium also has anti-inflammatory properties and can boost immune function
  • It aids the reproductive function

Selenium Rich Foods

  • Seafood like oyster, shrimps, crabs, lobsters, shellfish
  • Nuts like Brazil nuts
  • Lean meat like pork, beef, chicken, turkey
  • Whole Grains like brown rice, tofu, pasta, wholemeal bread. oatmeal
  • Fish like tuna
  • Legumes like lentils
  • Dairy products
  • Eggs
  • Mushrooms

Foods Rich in L-Arginine

L-Arginine is an amino acid that helps in the biosynthesis of proteins. It converts to nitric oxide by becoming a gas and NO (Nitric oxide is very important for sexual health especially erectile dysfunction

What is L-Arginine used for?

  • It is used to treat cases of angina (Chest pain)
  • L-Arginine thins blood vessels that do not pump blood to the limbs (Peripheral arterial disease)
  • It is useful in reducing high blood pressure
  • As mentioned before, L-Arginine becomes a gas that turns into nitric oxide and this is important in dealing with erectile dysfunction
  • L-Arginine helps the body build protein
  • It has anti-aging effects
  • It stimulates the thymus and supports lymphocyte production

L-Arginine Rich Foods

  • Meat like turkey breast, chicken breast, lean pork loin
  • Seeds like pumpkin seeds, sesame seeds
  • Vegetables like edamame,
  • Nuts like walnut, almonds, pine nuts
  • Legumes like lentils, soybeans, chickpeas, raw peanuts
  • Whole grains like oat, wheat
  • Spirulina
  • Seaweed


Foods Rich in L-Methionine

L-Methionine is another essential amino acid used by the human body, and it plays an important role in many cell functions.

What does L-Methionine do?

  • It helps prevent liver damage in acetaminophen (Tylenol) poisoning
  • It can also be used in treating liver disorders and viral infections
  • It is used to improve and speed up wound healing
  • It can help increase urine acidity
  • It is needed for the normal growth and repair of tissues in the body
  • Studies show that L-Methionine can be used as a treatment for depression
  • It can detoxify harmful substances in the body such as heavy metals

L-Methionine Rich Foods

  • Meat like ground turkey, beef (skirt steak), lean pork chops
  • Fish like tuna, salmon, halibut, sardines, mackerel
  • Dairy products like milk, cheese
  • Whole grains like quinoa, rice, barley, oats, wheat
  • Legumes like soybeans, tofu, large white beans
  • Nuts like Brazil nuts, walnuts, hazelnuts, pine nuts
  • Seeds like pumpkin seeds, pistachios, sunflower seeds, sesame seeds, tahini
  • Vegetables like spinach, buckwheat, watercress, purslane

Foods Rich in MSM

MSM (Methylsulfonylmethane) is an organic sulfur found in plants, animals, and humans. It can also be made in a laboratory.

What is MSM used for?

MSM is used as a popular dietary supplement to treat various health issues and:

  • It is used to help support healthy and flexible joints
  • MSM is a powerful anti-inflammatory used commonly to treat arthritis, tendonitis, tenosynovitis, rheumatoid, and osteoarthritis
  • It can also be used to treat gastrointestinal disorders like diverticulosis, hemorrhoids, and constipation.
  • MSM can be used for weight loss
  • It helps stimulate healthy circulation
  • MSM can boost the immune system, enhance mood and improve athletic performance

MSM Rich Foods

  • Dairy products like cow milk
  • Beverages like tea, coffee, beer
  • Vegetables like swiss chard, alfalfa sprouts, corn
  • Fruits like apples, raspberry
  • Whole grains
  • Legumes

Note: Processed foods reduce the amount of MSM in foods so eating fresh raw foods will give you the best source of MSM


Adding these foods to your diet will tremendously improve your sex life and help you stay erect for hours without having to use any drugs or supplements.

Although supplementation is necessary, you won’t need any prescription medicines if you add these foods to your daily diet.

Are there any foods you would like to share based on your experience?

Have you checked out our detailed list of foods to accelerate your libido!?

Please share in the comments below.

Dave Matters

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