Some estimates report the prevalence of premature ejaculation at a staggering 30% of men.

It’s pervasive in our modern culture and one of the most crippling conditions for men to face.

From affecting relationships, to crushing confidence, we could (but we won’t) write about how improving premature ejaculation on a societal scale leads to a more functioning society overall.

(South Park already took on this topic in their episode ‘TMI.’ Iykyk.)

And if you suffer from premature ejaculation, various nutritional inventions could be the cure. Or at least, an effective piece of a well-rounded approach.

After all, premature ejaculation is a complex condition, intertwining with physiological and psychological factors.

So keep in mind that just eating some walnuts probably won’t “cure” your premature ejaculation, but it can improve it.

Here are 12 of the best foods for premature ejaculation.


Oysters are known as an aphrodisiac for a reason. They contain some of the highest amounts of zinc of any food.

Zinc is more well-known for its testosterone-boosting properties. Now, higher testosterone is associated with lower chance of PE, but zinc in its own right has plenty of research showing it may improve PE.

And when it comes to zinc, you can’t beat oysters.


Popeye was right. Spinach is a total powerhouse of a superfood.

We can also broadly classify this group as “leafy greens,” so we can also throw kale, swiss chard, bok choy, arugula, and more into this list.

That’s because spinach and these leafy greens are high in several vitamins that may improve PE.

One of these is folic acid, a B vitamin that improves PE.

Leafy greens also contain high levels of nitrates, which have been proven to enhance blood flow. Because of the blood flow benefits, you don’t need to stretch your imagination too far on how that’s going to help your performance in bed.

Beets and Beetroot

Beetroot, even more so than spinach, has an abundance of nitrates that can enhance blood flow. In fact, this is why beetroot extract is popular in pre-work supplements, because it may improve “the pump.”

If you don’t like beets, beet greens are easy to cook up just like spinach, and come with the additional leafy green benefits.


Okay, this one is out of left field, but it’s probably the most immediately effective. Kratom is a botanical herb from Southeast Asia and it has shown tremendous effects in immediately halting problems with premature ejaculation.

In fact, it’s so powerful, we wrote a whole article about kratom and premature ejaculation.


Sardines contain lots of healthy fats and omega-3s, both of which increase testosterone production and improve overall health.

They also have an abundance of vitamin B12. Improved B12 levels have been directly linked with improving premature ejaculation.


Asparagus, like beets, contain nitrates which improve blood flow. This makes asparagus one of the best vegetables for performance in bed.


Eggs also contain lots of B vitamins that are linked to improved sexual performance. And despite being lambasted in the media for decades, the yolks of the egg contain healthy fats, even saturated fats, that can boost testosterone levels.

Walnuts, Brazil Nuts, Almonds

With walnuts, brazil nuts, almonds, and other nuts, arrays of anecdotal reports have noted improved sexual performance after eating just a few hours before sex.

One of the most well-known of these is Tim Ferriss’s self-experimentation as documented in The 4-Hour Body. Ferriss said that eating 4 brazil nuts and 20 almonds four hours before sex improved his bedroom performance.

Based on all the healthy fats and minerals in these nuts, this isn’t really a surprise.


Watermelon is one of the most abundant natural sources of an amino acid called l-citrulline. L-citrulline is also very popular in pre-workouts because it enhances blood flow.

Watermelon is great, but if you want to really improve your blood flow, think about supplementing with l-citrulline a few hours before sex.


Bananas contain an enzyme called bromelain, which, according to some research, may improve premature ejaculation.

It also contains potassium and other vitamins that are crucial for blood flow.

Are You Spotting a Theme? Fruits and Vegetables

The obvious theme here is that just eating ample amounts of fruits and vegetables can help your bedtime performance and reduce the prevalence of premature ejaculation.

We’re all about giving you actionable tips. After all, just telling you to eat more vegetables isn’t new advice, nor is it useful.

So instead, try this.

  • Eat a big salad for lunch every day.

If you have a salad every day, that could very well be all you need to cure your premature ejaculation. And, it’s much simpler advice to follow.

  • Buy hummus

Try to find something that doesn’t taste better with hummus. You can’t. Buy some hummus and some of your favorite vegetables along with it, and you’ll find yourself snacking on superfoods that can help your sexual performance all day long.