How to last longer in bed? (Improving your performance naturally with food)

In this short article, we will answer the question “How to last longer in bed?” by showing you tips to improve your performance naturally with food.

Our diet reflects directly on our health, an inadequate diet, with foods poor in nutrients, and minerals and rich in fat and sodium, for example, can bring several heart problems, and pressure and leave us susceptible to various diseases.

Unlike a balanced diet that can bring several benefits to the body, such as assisting in the defence and prevention of diseases. 

One of them is premature ejaculation. Some foods can reduce anxiety, and bring more relaxation and mood. These are the main factors pointed out by doctors in the diagnosis of premature ejaculation.

How to last longer in bed? (Improving your performance naturally with food)

Vegetables provide a number of advantages for the neurological system, which help to alleviate premature ejaculation. 

For instance, lettuce relaxes and lowers irritability and anxiety. Some individuals even report an improvement in their sleep as a result of it. The same food group includes spinach, watercress, arugula, and chard.

Citrus foods

Fruits like oranges, lemons, grapes, and passion fruit, which are high in vitamins B and C, can improve mood, induce relaxation, and treat premature ejaculation. 

These foods are beneficial for people who have premature ejaculation and lack energy since they ease the stress of daily living. These fruits can be eaten straight up, as fruit salads, or as juices.

Eggs, milk, and dairy goods

These foods include the amino acid tryptophan, which the body breaks down and absorbs to produce serotonin. 

Its primary function is to make you feel rewarded, happy, and content. For those who ejaculate too early, feelings may be off-balance. When eaten in the proper quantities, these meals can improve mood and comfort.

Chocolate and honey

Honey and chocolate should be consumed because they can raise serotonin levels. The best chocolate to eat, however, is one that contains 70% or more cocoa, as these have less fat and are better for the heart.

It is advised to take honey in the morning with a variety of fruits or nuts. In addition to being delicious, this mix of foods helps speed up reactions.


This fruit aids in boosting male libido since it is high in potassium, magnesium, B vitamins, and the bromeliad enzyme.


These foods, which help to balance hormone levels and enhance sexual function, are classified as phytoestrogenic foods.


Zinc enhances sperm production and motility, according to peanut. Male fertility declines by 30% when zinc levels are low.


Omega-3-rich fatty fish, such as salmon and tuna, improve circulation and boost libido.


Oysters, which are high in zinc, are regarded as aphrodisiac foods because they increase libido and promote sperm development. You can eat them either raw or cooked.

Beef liver:

Although not everyone enjoys this delicacy, the liver is rich in zinc and keeps the body’s testosterone levels at their ideal levels.


Flaxseed is good food for regulating hormone levels and boosting libido since it is high in phytoestrogens and lignins.

Red wine: 

Two glasses of wine per day, according to a study from the University of Florence (Italy), boosts libido in both men and women.

Sweet potato: 

Rich in beta-carotene and vitamin A, it aids in the production of sex hormones and maintains the health of female genitalia.

What foods raise the possibility of early ejaculation?

Avoiding certain foods, such as red meat, alcoholic beverages, sweets, and other heavy foods is great if you want to fix or prevent premature ejaculation. These foods can harm your health in several different ways. 

Premature ejaculation is likely to continue in people who have risk factors such as heart disease, diabetes, or hypertension. Members of risk groups are furthermore more vulnerable to risk problems when consuming certain meals.

It is crucial to note that while these foods may contribute to the reason, they won’t eliminate the issue of premature ejaculation. To encourage a better life, prevention, a balanced diet, and regular exercise should be daily habits.


In this short article, we answered the question “How to last longer in bed?” by showing you tips to improve your performance naturally with food.


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