Foods To Increase Sexual Stamina


There are many different foods that are said to increase sexual stamina. Some people believe that eating foods such as oysters, bananas, and chili peppers can help you last longer in bed. While there is no scientific evidence to support these claims, eating a healthy and balanced diet is always a good idea.

Some other foods that may help improve your sex life include nuts, seeds, whole grains, and fish. These foods are packed with essential nutrients that can help boost your energy and libido.

A great place to start when considering foods to increase sexual stamina is those that contain minerals that are necessary for testosterone production. Calcium and zinc should be the foundation of all food sources.

The best calcium sources, with the highest percentages of elemental calcium per serving, include kale, turnip greens, mustard greens, collard greens, and dried figs. Tempeh, Swiss chard, and bok choy are packed full of zinc and are an excellent source for vegetarians.

Stamina can mean many things, but when it comes to sex, it often refers to how long you can last in bed.

For males, the average time between the sheets is anywhere from two to five minutes. For females, it’s a bit longer: about 20 minutes before reaching the big O.

If you’re unsatisfied with how quickly you do the deed, there are a number of things you can try to boost your stamina and improve your overall sexual performance.

Read on to learn more.

Foods high in antioxidants: Blueberries, raspberries, and blackberries

One study that was published in the Journal of Agricultural and Food Chemistry showed that blackberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. In fact, they have about 2.5 times more antioxidants than strawberries, which are also high in antioxidants.

Blueberries, raspberries, and blackberries are all high in antioxidants, which can help improve sexual stamina. The antioxidants help protect your body’s cells from damage, including those in the penis. They also help improve blood flow, which is important for getting and maintaining an erection.


There are many benefits to eating blueberries. Blueberries have been shown to improve heart health, cognitive function, and promote healthy skin. Blueberries are also a rich source of antioxidants, which can help protect the body against disease. Recent studies have also shown that blueberries may improve sexual stamina.

One study found that men who ate blueberry muffins before sex had improved sexual function and performance.

Read More: Best Blueberry Muffin Recipe UK


Raspberries are a rich source of antioxidants, which can help improve blood flow and increase sexual stamina. The vitamin C in raspberries can also help keep the body’s immune system functioning properly, while the manganese they contain is necessary for healthy bone development.

Raspberries are also a good source of dietary fiber, which is important for digestive health.


Most people think of blackberries as a sweet and delicious fruit, but few know that they can also help improve sexual stamina. This is because blackberries are packed with antioxidants, which improve overall circulation.

In addition, the vitamin C in blackberries helps to keep the immune system functioning properly, which is important for good sexual health. Finally, blackberries are a good source of fiber, which helps to keep the digestive system running smoothly – another important factor in sexual stamina. So next time you’re looking for a healthy snack, reach for a handful of blackberries!

Foods High in Zinc: Oysters, Beef, and Pumpkin seeds

Foods to increase sexual stamina are typically those that are high in protein and zinc. Oysters are a well-known food that is high in zinc, and they have been considered an aphrodisiac for centuries. Other foods that are high in zinc include lean beef, lamb, chicken, black beans, and pumpkin seeds. Protein is another important nutrient for sexual stamina, and foods that are high in protein include eggs, nuts, and salmon.


Oysters have long been considered an aphrodisiac and for good reason. They are high in zinc, which is said to boost testosterone levels and increase sexual stamina. They are also a good source of vitamin B12, which is important for energy and vitality.

Oysters are another food that can help increase your sexual stamina. They are high in zinc and magnesium, both of which are essential for healthy sexual function. Oysters are also a good source of protein, which can help keep you energized during sex.


Beef is one food that can help boost your libido. It is packed with zinc, which is essential for healthy sperm production. Beef is also a good source of vitamin B12, which is necessary for energy and healthy blood flow.

Pumpkin seeds

Pumpkin seeds are a great source of zinc, which is necessary for healthy sperm production. In fact, pumpkin seeds contain more zinc than any other seed or nut. Zinc is also important for keeping the immune system functioning properly. So not only will pumpkin seeds help you keep your sexual stamina up, but they’ll also help keep you healthy overall.

Pumpkin seeds are also a good source of magnesium. This mineral is essential for muscle relaxation, which is necessary for both men and women during sexual activity. Magnesium also helps to regulate blood pressure and heart rate, ensuring a healthy experience all around.

Foods High in Magnesium: Spinach, Swiss chard, and Nuts

There are many foods that have been rumored to increase sexual stamina. While there is no scientific evidence to support these claims, many people believe that certain foods can help improve performance in the bedroom. Some of the most commonly cited foods include oysters, asparagus, garlic, and chili peppers. While there is no harm in trying these foods to see if they work for you, it is important to keep in mind that everyone is different.


Spinach is a leafy green vegetable that is packed with antioxidants and nutrients. It is a good source of folate, vitamin C, vitamin A, magnesium, potassium, and zinc. Spinach also contains lutein and zeaxanthin, two phytonutrients that help protect your eyes from age-related damage. Adding spinach to your diet can help improve your overall health and may also increase your sexual stamina.

Spinach is a versatile vegetable that can be cooked in many different ways. You can add it to salads, soups, pasta dishes, or casseroles. It also makes a great filling for wraps or sandwiches. If you’re not sure how to cook spinach, there are plenty of recipes online that will show you how.

Swiss chard

Swiss chard is a leafy green vegetable that is related to beets and spinach. It is a good source of dietary fiber, vitamin K, vitamin A, and magnesium. Swiss chard can be eaten raw or cooked. It has a slightly bitter taste that some people may not enjoy.


Though there are many foods that can help increase sexual stamina, nuts are among the best. They are a great source of protein, fiber, and healthy fats, all of which can help keep you energized and performing at your best. Nuts are also a good source of zinc, which is important for healthy sperm production.

When your muscles are loose and flexible, you have a fuller range of motion, which means you can do more — a lot more — in bed.

Standing hamstring stretch (for the neck, back, glutes, hamstrings, and calves):

  1. Stand with your feet hip-width apart, knees bent slightly, and arms resting by your sides.
  2. Exhale as you bend forward at the hips.
  3. Lower your head toward the floor, relaxing your head, neck, and shoulders.
  4. Wrap your arms around your legs, holding the pose for at least 45 seconds.
  5. Then, bend your knees and roll up.

Reclining bound angle pose (for inner thigh, hips, and groin):

  1. While lying on your back, bring the soles of your feet together, allowing your knees to open up and move closer to the floor.
  2. Keep your arms at your sides, palms facing down on the ground.
  3. Hold the pose for at least 30 seconds.

Lunge with a spinal twist (for hip flexors, quads, and back):

  1. Get into a forward lunge position starting with your left foot.
  2. Place your right hand on the floor.
  3. Twist your upper body to the left, extending your left arm toward the ceiling.
  4. Hold this pose for at least 30 seconds, and then repeat on the right side.

Triceps stretch (for the neck, shoulders, back, and triceps):

  1. Extend your arms overhead.
  2. Bend your right elbow, and reach your right hand so that it’s touching the top middle of your back.
  3. Use your left hand to grab just below your right elbow, and pull your right elbow down gently.
  4. Hold for about 15 to 30 seconds, then repeat with the left arm.

Key nutrients for overall performance

Want to improve your performance in bed? Then make sure you’re getting enough of these key nutrients.

Specifically for males

L-citrulline: Research has shown that L-citrulline, a naturally occurring amino acid, can increase strength and stamina. It may also help trusted Sources maintain an erection.

Foods high in L-citrulline include:

  • watermelon
  • onions and garlic
  • legumes and nuts
  • salmon and red meat
  • dark chocolate

L-arginine: The body converts L-citrulline to L-arginine, another amino acid that improves blood flow and builds protein.

Foods with L-arginine include:

  • red meat, fish, and poultry
  • soy
  • whole grains
  • beans
  • milk, yogurt, and other dairy products

Nitrates: Nitrates improve how your muscles use oxygen, which can help enhance your performance — inside and outside the bedroom.

Nitrate-rich foods include:

  • arugula, swiss chard, and other leafy greens
  • beets and beet juice
  • rhubarb
  • carrots
  • eggplant
  • celery

Magnesium: Magnesium is an essential nutrient that plays a key role in everything from energy to brain function. So when your magnesium levels are low, your stamina is depleted.

Foods high in magnesium include:

  • whole wheat
  • spinach and other dark leafy greens
  • quinoa
  • almonds, cashews, and peanuts
  • black beans
  • edamame

Read More: Whole Wheat Benefits

Specifically for females

Folic acid: Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.

Foods packed with folic acid include:

  • avocado
  • lentils
  • dried beans, peas, and nuts
  • broccoli, spinach, asparagus, and other dark green vegetables
  • citrus fruits

Calcium: Calcium keeps bones strong and dense, which is important for your cells to function properly and keep your energy up.

Calcium-rich foods include:

  • skim milk
  • cheese
  • low-fat yogurt
  • salmon, sardines, and other fish with edible bones

Vitamin D: Vitamin D supports bone health and immunity, lifts your mood, and helps you maintain a healthy weight — all necessary components in increasing your stamina.

Great sources of vitamin D include:

  • salmon and sardines
  • egg yolk
  • shrimp
  • fortified milk, cereal, yogurt, and orange juice

Iron: Iron is a key nutrient in maintaining energy and a healthy metabolism, which, in turn, helps build stamina.

Iron-rich foods include:

  • red meat, poultry, and fish
  • fortified cereals
  • kale, spinach, and other leafy greens
  • lentils and beans

 Herbs for overall performance

Want a natural way to improve your stamina? Then herbal supplements may be your answer.

It’s normal for your stamina to be sluggish sometimes. But if it’s persistent or accompanied by other symptoms, it could be a sign of an underlying condition.

Make an appointment with a doctor or other healthcare provider if you:

  • feel pain or discomfort during or after sex
  • have difficulty ejaculating or reaching orgasm
  • are unable to keep an erection

Your provider can assess your symptoms and help you find relief. If you don’t already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area.


There are many different foods that are said to increase sexual stamina. Some of these foods include oysters, bananas, chili peppers, and dark chocolate. While there is no scientific evidence to support the claim that these foods increase sexual stamina, many people believe that they do. Each person is different, so it is important to experiment with different foods to see what works best for you.

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