Virility is synonymous with manliness. How good you are in bed with your partner depends on your physical health and sex drive, both of which are crucial for a healthy sex life. Lifestyle and diet are directly responsible for a sexually active life. Though many people rely on supplements and other performance enhancing products, they may not really satisfy your needs. Moreover, these products may cause irreparable damage and have many side-effects. It is always best to consider natural products.
Here are the foods that can improve penis health and boost your libido.
1. Peanuts
The peanuts are one of the most nutrient-rich foods that are easily available anywhere. It contains ample amounts of protein, fiber, and healthy monounsaturated fats to power your body and libido. Peanuts contain amino acid L-arginine, which is one of the building blocks of nitric oxide, which helps boost your performance in bed. They also help reduce cholesterol levels. The less cholesterol you have in your system, the easier it is for blood to circulate throughout your body, which can help you maintain a firmer erection longer.
2. Spinach
Spinach is famous for its iron content that helps in muscle-building. It can make your muscles more efficient during a workout and can increase blood circulation due to its high concentration of nitrates. Spinach is rich in magnesium, a mineral that decreases inflammation in blood vessels, increasing blood flow. Increased blood flow drives blood to the extremities and increases arousal. It is also rich in folate, which increases blood flow to the genitals, protecting you against age-related sexual problems.
3. Bananas
No, it has nothing to do with the shape! Bananas contain a special enzyme called bromelain, which offers an anti-inflammatory and blood-thinning effect, helping to increase testosterone. They’re also rich in potassium, which is crucial for blood circulation and ultimately sexual health. Consuming potassium regularly in moderate quantities helps keep your sodium levels under control, stopping your blood pressure from shooting up and reducing your risk of heart problems.
4. Oats
This popular breakfast cereal is a good source of l-arginine, an amino acid commonly used to treat erectile dysfunction. It is packed with testosterone-boosting zinc, and the folate helps reduce abnormal sperm production. Also, whole grains like oatmeal help lower cholesterol levels. High cholesterol can lead to atherosclerosis, a condition that clogs and narrows arteries, impairing blood flow. This could eventually lead to heart problems, but you’ll likely notice issues with your sexual performance first. The arteries surrounding the genital area are narrower than coronary blood vessels, so they’re more susceptible to clots. In short, the better your cholesterol levels are, the better your erection will be.
5. Berries (Black Raspberries, Cranberries, Strawberries)
Berries, especially black raspberries, are a great choice when it comes to boosting your libido. They contain chemical compounds called phytochemicals that stimulate arousal. Cranberries are filled with essential vitamins, especially Vitamin C, which helps in the synthesis of sex hormones. They’re also high in vitamin B, which helps reduces stress levels and increases libido. By eating delicious strawberries, you can increase your sperm count, as they are packed with vitamin C content.
6. Garlic And Onion
Garlic and onions are a common ingredient in many dishes. They contain a powerful compound called allicin, which helps thin the blood, relax the arteries, and improve the circulation necessary for an erection. Better circulation equals a firmer erection and leads to better in-bed performance. Ancient Egyptians used garlic to boost their stamina. Garlic and onions help stop the formation of new fatty deposits, called nanoplaques, inside arterial walls. That includes the arteries leading to your penis, too.
7. Avocados
The Aztecs referred to avocados as testicles because of their scrotum-like appearance. Avocados are rich in potassium, folic acid, vitamin B6 and vitamin E, nutrients that have been associated with increased libido. Their monounsaturated fats protect your heart and boost circulation, while their abundant minerals and carotenoids supply energy and stamina. Vitamin B6 helps regulate prolactin, a libido enhancer. They are full of juicy, omega-3 fatty acids, which boost heart health. Include them into your daily diet to promote penile health.
8. Watermelon
Watermelon is one of the richest natural sources of L-citrulline, an amino acid that can improve your penile health. When consumed, watermelon converts into L-arginine, stimulating the production of nitric oxide, which increases blood flow. It is also rich in lycopene, which is crucial for your penis as it helps relax blood vessels and increases blood transmission to all organs for a strong, fully aroused erection.
9. Pine Nuts
Pine nuts contain high amounts of zinc, which helps increase testosterone and is considered essential for increased libido. Its arginine content improves blood flow, which is necessary for a strong erection. They’re also a good source of magnesium, which boosts testosterone and keeps sperm healthy and viable.
10. Green Tea
Green tea contains catechins, which destroy free radicals that damage blood vessels. Catechins also cause blood vessel cells to release nitric oxide, which increases the size of the blood vessels and improves blood flow, making the genitals more sensitive to arousal. Catechins can melt belly fat and accelerate the liver’s capacity to turn fat into energy. Drinking four cups a day can enhance your sexual activity.
11. Pomegranate
Pomegranate fruit and its juice contain large quantities of fiber, which is high in potassium that helps regulate healthy blood pressure. It also has the power to increase genital sensitivity due to its ingredient called estrogen. Even eight ounces of the juice can work wonders. The International Journal of Impotence reported that men who drank this quantity for two weeks noticed an improvement in erectile dysfunction.
12. Brazil Nuts
Selenium is a mineral found in Brazil nuts that play an important role in hormone health. Though you require just a small quantity to maintain healthy sperm, even a tiny deficiency can be disastrous for reproductive health. In one study, men who had lower testosterone and were infertile also had significantly lower selenium levels than the fertile group. Supplementing with the mineral improved chances of successful conception by 56 percent. Another study found that selenium supplementation could significantly improve sub-par sperm motility associated with testosterone deficiency. Moreover, 11 percent of the men successfully impregnated their partners during the trial!
13. Ginger
Ginger is another food that can improve your sex life by boosting blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of ginger a few times a week can help you reap the heart-healthy benefits. The spice has also been shown to boost levels of testosterone and sperm viability.
14. Carrots
Carrots are a great choice to ensure optimal sexual performance. They are full of vitamin A, which helps regulate the synthesis of the sex hormone progesterone, and also stimulates sperm production. Researchers analyzed the effect of various fruit and vegetables on sperm quality and discovered that carrots had the best overall results on sperm count and motility. Men who ate the most carrots saw improved sperm performance by 6.5 to 8 percent. The Harvard researchers attribute the boost to carotenoids, powerful antioxidative compounds in carrots that help the body make vitamin A.
15. Chilies
A recent study from France found that men who have a taste for spicy foods tend to have higher testosterone levels than those who can’t handle the heat. Researchers saw a clear correlation between frequent hot-sauce usage and higher testosterone levels. Experts suggest that the findings may be due in part to capsaicin, the fiery compound in chili pepper that previous studies have associated with increased testosterone levels. Capsaicin is also responsible for releasing endorphins and other pleasure hormones.
16. Chocolate
It’s no secret that chocolates can stimulate our senses. Chocolate contains a compound called tyramine, which, increases dopamine levels in the brain. Dopamine, or pleasure hormone, can ignite your sex life. Chocolate can be a sexy food to use during foreplay, too. Cacao increases levels of the mood-boosting hormone serotonin, which can lower stress levels, boosting desire and making it easier to reach orgasm. It also increases blood flow through the arteries and relaxes blood vessels, sending blood to all the right regions, which can boost pleasure.
17. Eggs
Eggs are rich in the mega vitamin B6, which increases testosterone and sex drive in men, and is high in protein, which helps stamina and performance. It contains choline, a powerful natural chemical that burns fat and makes you sexually active. Choline triggers the production of nitric oxide (NO), which relaxes arteries and enables blood flow to the sex organ. Eggs are also high in vitamins B5 and B6, which help balance hormone levels and fight stress, which goes a long way in the bedroom.
18. Tomatoes
Tomatoes are full of beneficial components like potassium, vitamin C, and lycopene, which is essential for better blood circulation. Ample blood circulation allows the tissues to become engorged, aroused, and lubricated. Men who eat 10 or more servings of tomatoes each week have an 18 percent lower risk of developing prostate cancer. This is because of the antioxidant lycopene, which fights toxins that can cause DNA and cell damage. A previous study found that tomatoes can also improve sperm morphology. Men with the highest tomato intake had 8-10 percent more ‘normal’ sperm.
19. Grass-Fed Beef
Grass-fed beef is considerably leaner than regular beef and contains higher levels of omega-3 fatty acids, which are important for healthy blood flow throughout the body, including the sex organs. Grass-fed beef offers a variety of benefits including muscle-building, fat burning, and heart protection. Most importantly, it enhances your sexual prowess and helps you last longer. It is a rich source of Vitamin B12. A recent report from Harvard University suggests that low levels of B12 are linked to erectile dysfunction.
20. Potatoes
Potatoes, whether of the white or the sweet variety, are a great source of potassium. This nutrient boosts circulation, which keeps blood flowing where it needs to go and boosts your sexual performance. White and sweet potatoes are high in potassium, which is an important mineral that helps maintain healthy blood pressure. They’re also a good source of fiber and are considered as complex carbohydrates, making you feel full for a longer duration.
21. Pumpkin Seeds
Pumpkin seeds contain high levels of selenium and zinc that block the enzyme that converts testosterone to estrogen, thereby boosting testosterone levels. They are rich in essential minerals including magnesium and zinc that improve testosterone levels and growth factor hormone. The seeds are also a rich source polyunsaturated fatty acids that boost prostaglandins, hormone-like substances that play a major role in feeling aroused.
22. Walnuts And Cashews
These nuts are essential for penile health. Its omega-3 fatty acid content boosts sperm size, shape, and swimming ability. It keeps the artery walls free of plaque, allowing adequate blood flow during erection and helps maintain the erection until orgasm. Walnuts contain the amino acid L-arginine, which is one of the building blocks of nitric oxide, a naturally occurring gas that helps men maintain their erections. Cashews are an excellent source of zinc, a mineral that improves testosterone in men as it blocks the enzyme that converts testosterone to estrogen.
23. Salmon
Salmon is packed with the heart-healthy omega-3 fatty acids that your body needs for efficient blood circulation. Salmon is also high in vitamin D which, when absent from the diet, can put men at a higher risk for erectile dysfunction. This happens because of the onset of arterial calcification preventing adequate blood flow to the penile blood vessels. Omega-3 not only benefits the heart but also increases dopamine levels in the brain, which improves circulation and blood flow, triggering arousal.
24. Red Wine
Red wine is not only good for the body and to increase appetite, but also to improve your under-the-sheets action. Red wine contains nitric oxide, which helps relax the arteries and increase blood flow to the genitals. Researchers found that quercetin, a compound in wine, blocks an enzyme that causes the body to excrete testosterone, thereby increasing the amount of testosterone circulating in the blood. This increases blood flow to the genitals, invoking erotic feelings.
25. Cherries
Cherries are rich in anthocyanins, plant chemicals that cleanse your arteries of plaque, enabling better blood circulation. This has a positive impact on blood flow in the genitals. This helps in achieving a firmer, fuller erection. A cup of cherries contains less than 100 calories and is full of B vitamins, cancer-fighting flavonoids, and fiber.
