Food To Cure Erectile Dysfunction: Sex Food Promotes Potency

A sensible and healthy diet is one of the main requirements to enjoy good erections.

What, how and how much we eat has a direct influence on the condition of the blood vessels – and thus on the erection. As is well known, this only occurs when a sufficient amount of blood reaches the erectile tissue. Proteins in particular have a positive influence on the blood volume that flows into the penis during sexual arousal.  So that the potency muscles can grow, they also need proteins.

Certain proteins (amino acids) therefore have a positive effect on the entire vascular system. If these are ingested with food, the penis can also be better supplied with blood and therefore “stand” better. Because the proteins are also responsible for the structure and functionality of the inner walls of the vessels. And they are responsible for making the entire vascular system – including the penis vessels – softer and more elastic. This allows the blood to flow more easily into the erectile tissue during sexual arousal.

By the way: Did you know that at the beginning of the arousal phase, 40 to 100 times as much blood flows into the penis per unit of time as in the non-stimulated state? There is no more powerful vessel in the adult male body!

L-arginine, one of the best-known natural sexual enhancers

The most well-known protein in this context is L-arginine. This is one of the 20 amino acids that make up human protein. In addition to its function as a building block for proteins, L-arginine is involved in many metabolic processes. Taking L-arginine leads to an improvement in the vascular system throughout the body, including an improvement in the penile vessels, which should be particularly flexible for a very good erection. As a result, more blood gets into the erectile tissue when you are sexually aroused. A study has now shown that L-arginine may be a herbal alternative to PDE5 inhibitors such as Viagra and Cialis.

The semi-essential amino acid L-arginine is found in almost all proteins and in a free form in many plants. It is supplied to the body with food. Another advantage of L-arginine is that it is metabolized comparatively quickly. However, this also means that you should consume food containing L-arginine throughout the day for optimal supply. However, this is not that difficult, because L-citrulline ingested with food is converted to L-arginine in the liver. So if you take a combination of L-arginine and L-citrulline with food, you should have a high effective level of L-arginine in your blood very quickly. In addition, the body systematically converts L-citrulline into L-arginine over a longer period of time by supplying L-citrulline. This increases the L-arginine level in the blood in the long term. The same reaction occurs with the so-called prolonged-release tablets,

Minerals, good for the penis and testosterone

Antioxidants and minerals have a positive effect on the infrastructure of the penis. For example, they affect how quickly the aging process of the penis, which becomes thinner and shorter over the years, takes place. And finally, minerals and fats increase testosterone levels, the king hormone in men.

Sex Food - Potency increase through healthy nutrition

To increase your biologically active testosterone, you should eat plenty of broccoli, cauliflower, and/or cabbage on a regular basis. These types of cabbage contain, among other things, secondary plant substances such as indole-3-carbinol. Cruciferous vegetables like kohlrabi, rutabagas, radishes, radishes, arugula, and cress are also good for testosterone, as are leafy greens like spinach or kale. Seeds rich in monounsaturated fatty acids, such as sunflowers or sesame, are also ideal for boosting testosterone levels or keeping them high. And of course nuts, the food with the highest arginine content. We recommend consuming around 200 grams of hazelnuts, almonds or peanuts throughout the day, but unsalted please! If you can’t do that, you can

Citrulline is particularly present in watermelons, specifically in the rind. So please do not cut away the whitish part of the watermelon near the rind! Alternative: 300 grams of watermelon seeds. Furthermore, citrulline is also present in cucumbers, pumpkin seeds and zucchini.

Learn about natural cures for ED here!

Oatmeal, a real secret weapon

These contain avenacosides, which contribute to an increase in biologically active testosterone. So it is best to eat a small bowl of oatmeal every morning, but at least five times a week. Positive side effect: The nitrogen oxide necessary for the erection is positively influenced. Nitric oxide is important for the blood vessels to be able to transport enough blood. You are welcome to mix nuts or fruit with the oatmeal, your testosterone level will thank you!

Unsaturated fatty acids are also ideal for potency. Suitable sources are safflower oil or sunflower oil, hemp oil, soybean oil and, to a lesser extent, rapeseed oil.

In order to do something for the infrastructure of the penis, it is recommended to eat five hands of foods that are rich in flavonoids every day. These include strawberries, blueberries, apples, pears, citrus fruits, grapes, plums, apricots, beets and cherries.

Basically, please note if your potency is important to you: reduce your sugar consumption as much as possible and take in enough vitamin D! 

Meal Prepping: Tasty, healthy and good for potency   

Eating a healthy diet rich in vitamins is still the best way to stay healthy and maintain erectile function.

Unfortunately, the food in the company restaurant does not always meet the expectations of a healthy, tasty and varied diet. And the snack at the bratwurst stand, in the kebab shop, in the kiosk or supermarket is often anything but healthy and not conducive to good sex. It is better to pre-cook or prepare food yourself in order to then enjoy it at a later time, for example at work or when travelling: Meal prepping (or meal prep for short) is one of the new nutrition trends.

Meal prepping comes from the fitness sector, but is also used in weight management and various diets. Because it helps to save time in everyday life, and above all it protects against reaching for fast food, sweet or very greasy snacks such as chips or chocolate bars in the event of hunger pangs.

Typical dishes are oatmeal, for example in the form of porridge, wraps, curries, soups, meat with vegetables and rice or couscous. Bowls, which ideally have a high proportion of vitamins and ingredients rich in minerals, are also very popular. Colorfully layered dishes in screw-top jars are also ideal to take away. The more “super food” they contain, the better.

The term super food includes all foods that are rich in vitamins, minerals and fiber, secondary plant substances, protein and high-quality fatty acids. Of course, this includes fruit, vegetables and whole grain products, but also legumes, dairy products, eggs, fish and high-quality meat. Flaxseeds are an absolute superfood, of regional origin and cheap. They contain a lot of fiber that promotes digestion, essential omega-3 fatty acids and phytochemicals that protect our cells.

Here are some dishes that are perfect for prepping:

  • Bulgur salad with lentils, spinach, peppers, cashews and blackberries
  • Rice with broccoli carrots and chicken
  • Wholemeal pasta with rocket, cocktail tomatoes, grated Parmesan cheese, roasted pine or sunflower seeds
  • Chili with or without carne
  • Beetroot salad with feta cheese and flaxseed
  • Oven vegetables with quark
  • vegetable curry

Happy meal prepping!

Porridge (basic recipe)

A portion of porridge:

  • 50 grams of rolled oats
  • 250 ml milk, soy milk or water
  • a pinch of salt


  • Pour milk, soy milk or water into the saucepan with a pinch of salt and heat up.
  • Add the rolled oats and bring to a boil, stirring constantly.
  • After about five minutes, when the porridge has thickened nicely, remove the pan from the heat.


  • Chopped hazelnuts, almonds and cashew nuts
  • Sunflower seeds, pumpkin seeds, sesame seeds
  • Fruit of your choice and in season: 
    • eg in spring/summer: strawberries, blueberries, raspberries, cherries, apricots 
    • or  in autumn/winter: apples, pears, grapes, oranges, tangerines

Almond broccoli with ham and parmesan

For 4 servings

  • 100g flaked almonds
  • 2 heads of broccoli
  • 1 onion
  • 250g smoked ham cubes (low-fat)
  • 2 tbsp butter
  • salt, pepper, sugar
  • 100g grated parmesan cheese


  • Roast the flaked almonds in a pan without fat.
  • Wash and trim broccoli. Cut the florets from the stems. Peel thick stalks, cut into cubes. Cook broccoli in salted water until al dente.
  • Peel onion and chop finely. Melt the butter in a pan and sauté the diced onions in it. Add the broccoli, diced ham, and almonds and mix together. Season with salt, pepper and a pinch of sugar.
  • Arrange on plates, sprinkle with Parmesan. 

Sweet potato with avocado quark

For 4 servings

  • 4 sweet potatoes
  • ½ bunch of chives
  • ½ bunch coriander
  • 1 clove of garlic
  • 1 piece of ginger (approx. 2 cm)
  • 2 avocados
  • 500g quark
  • 1 unwaxed lemon
  • Some mineral water
  • Salt pepper
  • pumpkin seed oil


  • Wash the sweet potatoes, cook in a 200°C oven on a baking tray for approx. 60 minutes until soft.
  • Meanwhile, wash the chives and coriander, shake dry and finely chop. Finely chop the garlic and peeled gingerfinely grate with a grater. Halve the avocados, remove the seeds, scoop out the flesh with a large spoon and dice finely.
  • Finely grate part of the lemon zest and squeeze the lemon. Mix some lemon juice with quark, lemon zest , ginger, garlic and some mineral water until you get a smooth quark. Fold in 3/4 of the herbs and avocado cubes, season with salt and pepper.
  • Break the sweet potatoes open in the middle and fill in the avocado herb quark. Sprinkle with the remaining herbs and drizzle generously with pumpkin seed oil.

Learn about natural cures for ED here!

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