Based on TV commercials, you'd think that erectile dysfunction only affected the sexual performance of gray-haired guys wearing flannel staring off into the sunset. But here's a newsflash: One out of every four dudes under the age of 40 has a problem getting it up or keeping it up. 

This stat might scare you, but before you order some sketchy "male enhancement" supplements from that influencer, you need to start with something way simpler: your diet.

The food you eat impacts every organ in your body—yes, even that one. So, if your diet consists of fried food, sugar, and beer, you're not exactly setting yourself up for success in the bedroom.

Sex drive and sex hormones can be affected by high blood pressure, heart disease, alcohol consumption, cholesterol, blood sugar, obesity, and about a thousand other wellness issues.

That's where penis superfoods come in.

Let's set the record straight: Switching up your grocery list isn't a substitute for taking the little blue pill (Viagra). But proper nutrition is the foundation for sexual health and erectile function. Now, let's get down to it so you can get it up. Here are the best foods for your best performance.

1. Coffee

Your morning cup of joe doesn't just wake up your brain; it wakes up your wang too. The caffeine in coffee improves blood flow by relaxing the penile arteries, which is crucial for maintaining strong erections.

Coffee is one of the most highly-caffeinated drinks out there, but if you're not a java guy, you can get your caffeine kick from other sources such as tea. Just make sure you stay away from sod.

2. Oatmeal

Oatmeal is arguably one of the least-sexy foods in the grocery store. It's boring, dry, and that gray-haired Quaker Oats dude is creepy as hell. But as it turns out, oatmeal is actually a penis superfood.

Oats contain the amino acid L-arginine, which has been demonstrated to open the blood vessels around your nether regions (the same thing erectile dysfunction pills do)

3. Citrus Fruit

A 30-year study led by Harvard scientists demonstrated that a diet high in citrus fruit could reduce the risk of erectile dysfunction by up to 21%. The magic ingredient? Flavonoids.

"Men who regularly consumed foods high in flavonoids were less likely to suffer erectile dysfunction," said lead researcher, Professor Aedin Cassidy. "In terms of quantities, we're talking just a few portions a week."

Oranges are a great go-to option for flavonoid-rich citrus fruit. But you can opt for strawberries, blueberries, apples, watermelons, and pears too.

4. Oysters

Oysters have long had a reputation as an aphrodisiac and for a good reason. Oysters are packed with the mineral zinc, which helps trigger testosterone production and serves as a building block for stronger erections.

Oysters contain more zinc than any other food on the planet. Eating six of these raw shellfish will supply you with 600% of the recommended daily intake for zinc.

Oysters also contain magnesium. Low magnesium can lead to blood vessel constriction and high blood pressure. Additionally, low magnesium may not allow the penile vein to fully relax leading to erectile dysfunction. Other symptoms of low magnesium can include anxiety, insomnia, migraine headaches, muscle cramps, muscle twitches, or chronic pain.

Oysters are also full of omega-3 fatty acids, which trigger the creation of nitric oxide; nitric oxide rich foods help you get hard and stay hard.

5. Beets

All it takes is a quick Google search to see that beets are one of the most hyped-up superfoods. Most people love these purple-ish veggies because of their anti-inflammatory compounds and digestive support. But beets can make a difference below the belt as well.

Beets contain a high concentration of nitrates. Nitrates are vasodilators, meaning they widen blood vessels and smooth muscle cells (including the ones in your penis).

Fun fact: Nitrate supplements were widely used to treat erectile dysfunction before the FDA approved the first ED drug in 1998.

6. Red Wine

Much like beets, heart-healthy red wine also expands arteries by boosting nitric oxide production in the body. This is because red wine contains high resveratrol levels: a plant compound known for its potential to increase blood flow to your love muscle.

Don't polish off a whole bottle, though. Make sure to cut yourself off at two or three glasses; otherwise, you might fall victim to the dreaded whiskey dick.

Final Thoughts

It's been said that the penis has a mind of its own, but you still need to give it the proper fuel if you want it to perform at the optimum level. This isn't an exhaustive list of penis superfoods, but it's enough to get you started. If you want to explore more healthy food options, we recommend looking for foods that are packed with these boner-friendly components:

• Amino acids
• Flavonoids
• Nitrates
• Zinc

These will also help your energy levels overall. 

If you feel your issues go beyond diet, call your doc to have your testosterone levels checked. Weight loss, red meat and whole grain consumption, and antioxidants also play a huge role in your overall health.

Your willy and your sex life will thank you later.