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Want to make your penis bigger without going under the knife? Incorporating this food into your diet could make your member longer naturally.
Research indicates that some specific nutrients—from common vitamins to lesser-known plant extracts—have demonstrated positive effects on very specific aspects of penile performance. Eat This Not That! has rounded up the best examples of these superfoods that also make your little guy look bigger by flattening your belly! Here are the best foods for your penis—the foods that help you stay erect.
Recent University of Texas findings suggest that men who drink two to three cups of coffee a day—or 85 to 170 milligrams of caffeine from other beverages—are 42 percent less likely to have erectile dysfunction than those who consume up to seven milligrams of the stimulant daily. And those who throw back four to seven cups were 39 percent less likely to have the condition than their less jittery counterparts. The trend holds true among overweight, obese, and hypertensive men, but not for those with diabetes, a condition that often causes the issue. So, how exactly does drinking coffee keep things going strong? The scientists say that the stimulant triggers a series of reactions in the body that ultimately increase blood flow south.
Hard men have healthy hearts, so eat bananas for potassium, which is great for your heart and circulation. Getting enough potassium helps keep your sodium levels under control, stopping your blood pressure from hitting the roof and reducing your risk of heart problems. If you eat too much salt and don’t like bananas, get your potassium from oranges or jacket potatoes (the mineral’s in the skin).
How alpha are you? Well, how many shakes of hot sauce can you handle? A recent study from France found men who have a taste for spicy foods tend to have higher testosterone levels than those who can’t handle the heat. Of the 114 male participants surveyed, researchers saw a clear correlation between frequent hot-sauce usage and higher T-levels. Study authors suggest the findings may be due in part to capsaicin—the fiery compound in chili pepper that previous studies have associated with increased testosterone levels. In animal studies, capsaicin has also shown to increase the size of certain organs, while simultaneously decreasing belly fat.
Green tea is rich in compounds called catechins, which have been shown to blast away belly fat and speed the liver’s capacity for turning fat into energy. But that’s not all: Catechins also boost desire by promoting blood flow to your nether region.
“Catechins kill off free radicals that damage and inflame blood vessels, increasing their ability to transport blood,” says Cassie Bjork, RD, LD of Healthy Simple Life. “Catechins also cause blood vessel cells to release nitric oxide, which increases the size of the blood vessels, leading to improved blood flow.”
Blood flow to the genitals means getting the feeling of excitement, so sipping the stuff will, well, make you want to get it on. Bjork suggests drinking four cups a day to feel the full effects. Pick up one of our 5 favorite teas for weight loss.
There’s a reason dark chocolate became a gift given before amorous activity. Cacao increases levels of the mood-boosting hormone serotonin, which can lower stress levels, boosting desire and making it easier to reach orgasm. And that’s not all: Cocoa also increases blood flow through the arteries and relaxes blood vessels, sending blood to all the right regions, which can boost pleasure.
Cherries are rich in anthocyanins, plant chemicals that clean your arteries of plaque, keeping them open for business. That has a direct effect on blood flow below the belt. So make them a regular snack: One cup clocks in at fewer than 100 calories and boasts B vitamins, cancer-fighting flavonoids, and three grams of fiber.
If you’re looking for a way to simultaneously boost your libido and calm those pre-date jitters, pour yourself a glass of red wine. According to a study printed in Nutrition Journal, vino could elevate your testosterone levels. In lab tests, researchers found that quercetin, a compound in wine, blocks an enzyme that causes the body to excrete testosterone, thereby increasing the amount of T circulating in the blood. Wine’s rich antioxidant profile also triggers nitric oxide production, which relaxes artery walls. This increases blood flow down south, creating feelings of erotic excitement. For some great picks for your next tipple, check out our list of 30 Best Wines You Can Buy at Costco.
Honey, unlike table sugar, is packed with beneficial compounds like quercetin, which has been shown to aid athletic endurance and ward off depression. Honey also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won’t send your body into fat-storage mode the way the white stuff can. Try adding some honey to your afternoon tea or morning bowl of oatmeal, but don’t go overboard; the sweet nectar has 17 grams of sugar and 64 calories per tablespoon, so too much honey can make you heavy, rather than horny.
Some scholarly minds believe it wasn’t an apple, but a pomegranate with which Eve tempted Adam in the Garden of Eden. She was smart: A study published in the International Journal of Impotence Research discovered that pomegranate juice, rich in antioxidants that support blood flow, can help improve erectile dysfunction. Though this study was funded by POM Wonderful, animal studies have also shown that the elixir improves long-term erectile response, so it’s definitely worth a shot–literally. Knock a shot back or water your juice down a bit: One cup of tart pomegranate juice packs in around 31 grams of sugar.
In addition to being high in B12, oysters contain more zinc than any other food source (almost five times your daily value). This nutrient is essential for testosterone production, and when your T levels drop, so does your business. Like other bivalves, oysters are high in D-aspartic acid, an amino acid that has been shown to temporarily boost low testosterone levels and improve sperm quality in infertile men.
If seafood isn’t your thing, know that fortified breakfast cereals are also good sources of B12. According to the USDA, healthy cereals such as Kellogg’s All-Bran, Special K, Smart Start, and Whole Grain Total provide a full day’s allowance. Check the nutrition facts and opt for whole grains, which can help lower cholesterol levels. Having high cholesterol can lead to atherosclerosis, or clogged and constricted arteries, which inhibits blood flow, which can be dangerous for your heart. So it may be time to start consuming a bowl of one of the best foods that help you stay erect in the mornings!
Maybe a few chocolate-covered strawberries for a romantic time is smart after all—especially because it’s one of the best foods that help you stay erect. Once your heart’s racing, strawberries can help get the blood flow where it needs to go. They’re packed with anthocyanins, colorful plant chemicals that help keep your arteries unclogged, boosting circulation. Plus, they’re rich in vitamin C, which has been linked to higher sperm counts. Or try making this A Grilled Strawberry Shortcake with Balsamic.
Turns out that good ol’ peanut butter is an aphrodisiac in disguise. It’s rich in two nutrients that are key to good bedroom performance: Niacin (with a quarter of your recommended daily value in two tablespoons) and vitamin E (75% of your daily value in that same serving). In a study printed in the Journal of Sexual Health, men suffering from impotence who took a niacin supplement reported a significant improvement in their bedroom prowess compared to men who took a placebo. Peanut butter is also a good source of folate, which improves sperm quality. Click here to see our 13 Delicious Peanut Butter Snacks You Can Make Yourself.
Nature’s ultimate example of truth in advertising, chili peppers bring the heat. They contain capsaicin, a natural chemical that lends spicy food its pleasurable pain and has serious fat-burning and libido-revving benefits. Research has shown that it boosts testosterone and increases circulation—all good news for your erection and what you do with it. Capsaicin also boosts the release of endorphins, which in turn stimulates desire.
“Energy-boosting goji berries have been used for thousands of years in Chinese medicine that help increase energy and enhance the release of hormones,” says Dr. Lindsey Duncan, a celebrity nutritionist. “Goji increases the body’s ability to handle stress and support healthy mood, mind, and memory—all while giving you the get-up-and-go energy needed to get your workout to the next level. Goji is also beneficial for increasing blood flow, which helps to oxygenate all of the cells and tissues of the body, which increases your drive—that’s why they call goji the ‘Viagra of China.'”
Eating spinach, a green rich in appetite-suppressing compounds, can not only make you look better naked but can also increase blood flow and is considered one of the best foods that help you stay erect.
“Spinach is rich in magnesium, a mineral that decreases inflammation in blood vessels, increasing blood flow,” says Cassie Bjork, RD, LD of Healthy Simple Life.
“Increased blood flow drives blood to the extremities, which, like Viagra, can increase arousal and make things more pleasurable,” says Tammy Nelson Ph.D.
Spinach is also rich in folate, which increases blood flow to the nether regions, helping to protect you against age-related sexual issues.
Don’t miss these best foods for sexual stamina!
Double down on the marinara to protect your manhood. One study found the garden vegetable could improve sperm morphology (shape); men with the highest tomato intake had between 8 and 10 percent more “normal” sperm than those with low tomato intake—making tomatoes one of the best foods to help you stay erect. So why not whip up one of these 33+ Easy and Delicious Tomato-Based Recipes?
Watermelon is one of the richest natural sources of L-citrulline, an amino acid that can help make things get up and stay up. Once it’s in the body, it converts to L-arginine, stimulating the production of nitric oxide, which increases blood flow.
If you like your food like you like your lovers—sweet and spicy—you’re in luck. Ginger is another food that can improve your bedroom life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits. The spice has also been shown to boost levels of testosterone and sperm viability. So go ahead and place that second order of sushi this week—just don’t leave the ginger on your plate.
If you want to go long enough to help your date reach the big O, reach for some oatmeal. The popular breakfast cereal is a good source of l-arginine, an amino acid commonly used to treat erectile dysfunction. Plus, whole grains like oatmeal also help lower cholesterol levels. Having 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 below the belt first. The arteries surrounding the genital area are narrower than coronary blood vessels, so they’re more susceptible to clots. Simply put, the better your cholesterol levels are, the better your erection will be, too.
These underrated kernels are rich in zinc, and people with higher levels in their system have been shown to have a stronger sex drive than those with lower levels. They’re also a good source of magnesium, which boosts testosterone and keeps sperm healthy and viable. Pine nuts are the primary ingredient in pesto, so go Italian on your next date night, or sprinkle them on a salad with avocado, tomatoes, and salmon.
This Amazonian aphrodisiac comes from a tree native to Brazil, where tribes traditionally use it to remedy indifference, impotence, and nervousness (a well-known mojo killer). The plant’s active compounds, catuabine A and B, appear to act on certain centers in the brain, says Kilham, so you may experience erotic dreams while taking catuaba.
It’s no secret that oily coldwater fish like wild salmon, sardines, and tuna are overflowing with omega-3 fatty acids, but here’s something you may not know: The nutrient not only benefits your heart but also raises dopamine levels in the brain. This spike in dopamine improves circulation and blood flow, triggering arousal.
“Dopamine will make you feel more relaxed and connected to your partner, which makes intercourse more fun,” says Nelson.
Just make sure you’re ordering the right kind by avoiding these Mistakes You’re Making When Ordering Salmon.
Selenium is a trace mineral found in Brazil nuts that plays an important role in hormone health. You only need a tiny bit for healthy sperm, but a tiny deficiency can be catastrophic 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. And a second study that included 69 infertile men with low levels of the mineral, found 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!
Potatoes—whether they’re 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 bedroom pleasure. (It also counteracts salt-related bloating, so you’ll look better naked too.) Here’s What Happens to Your Body When You Eat Potatoes.
Ancient Incans consumed this energizing Peruvian plant, says Chris Kilham, an ethnobotanist at the University of Massachusetts at Amherst. Maca increases sexual appetite, stamina, endurance, and fertility. One 2008 study conducted at the Depression Clinical and Research Program at Massachusetts General Hospital in Boston found that maca helped people with antidepressant-induced dysfunction to regain their libidos. Your body will also love these 8 Healthy Superfoods You Should Eat Every Day.
A study published in the journal Fertility and Sterility that analyzed the effect of various fruit and vegetables on sperm quality discovered carrots had the best all-around results on sperm count and motility — a term used to describe the ability of sperm to swim towards an egg. Men who ate the most carrots saw improved sperm performance by 6.5% to 8%. The Harvard researchers attribute the boost to carotenoids, powerful antioxidative compounds in carrots that help the body make vitamin A. Here are 41+ Best Carrot Recipes to try.
Quien és mas macho? A recent study by French researchers found that men who eat the spiciest foods tend to have higher testosterone levels than those with milder palates. Study authors attribute the T-boosting effects in part to capsaicin, a compound in chilies that previous research has associated with increased testosterone levels. Seriously spicy serrano peppers are also packed with quercetin, a nutrient shown to boost testosterone levels in the body by reducing the amount that’s otherwise flushed out by the kidneys. Capsaicin, the compound that makes tabasco sauce hot, releases chemicals that increase heart rate, mirror signs of arousal, and rev up things.
Not only are Pumpkin seeds one of the best foods that help you stay erect, but they also are one of the best dietary sources of zinc and magnesium—essential minerals are shown to boost testosterone levels and growth factor hormone, especially when combined. In fact, college football players who took a nightly zinc-magnesium supplement showed a 30 percent increase in testosterone levels and a 13 to 16 percent increase in leg strength, one eight-week trial found. The seeds are also a rich source of polyunsaturated fatty acids shown to boost prostaglandins — hormone-like substances that play a key role in feeling turned on. Grab some, or choose any of these 50 Best Snacks for Weight Loss!
Classic dietary staples, like the chicken breast, may not have the Instagram presence of say, maca, but they earn a place on plates much longer. Simply put, their health benefits continue to stack up. In addition to a hefty amount of arginine — only turkey has more — a 3-ounce cooked chicken breast contains only 142 calories and 3 grams of fat, but an impressive 26 grams of protein. That’s more than half of the day’s recommended allowance. Plus, it’s rich in B vitamins to rev your metabolism and energy levels. (And if you’re looking to treat erectile dysfunction, those B vitamins definitely don’t hurt.)
“Celery contains androsterone, a male pheromone released through perspiration, which limited research has shown to increase flirty behavior among females,” says dietitian Keri Gans, author of The Small Change Diet.
Ingesting the androsterone can boost also boost male arousal, and cause a dude’s body to send off scents and signals that make him more desirable to women, according to Alan Hirsch, M.D., author of Scentsational Sex.
Hear us out; liver is loaded with zinc, which is essential for keeping testosterone levels up and prevents your body from converting T into estrogen. Beef liver is also high in Vitamin B12, a deficiency of which has been linked to erectile dysfunction.
This IKEA-cafeteria staple can actually help you put things together in the bedroom. In addition to packing four times your daily requirement of Vitamin B12 in one average-sized filet, herring is also rich in magnesium, which boosts testosterone and keeps sperm healthy and viable. On top of that, oily fish like herring are sky-high in vitamin D, which makes it one of the best foods that help you stay erect.
One study published in the Journal of Sexual Medicine, Italian researchers examined 143 men with erectile dysfunction; 80% had suboptimal levels of the nutrient, and the men with severe erectile dysfunction had a 24% lower level of D than those with a mild form of the condition. The theory is that low levels of D promote dysfunctional blood vessels and a shortage of nitric oxide.
These chilly-sounding mollusks have the ability to heat things up quick, with more than three times the recommended daily value of Vitamin B12. A 3-ounce serving also has 20 grams of muscle-boosting protein, with only 4 grams of fat and 150 calories. Like clams, they’re rich in iron, which helps ensure that your blood flows everywhere it needs to. They’re also high in magnesium, a natural enhancer; low levels of the mineral have been shown to contribute to ED. Boost your levels even further with these magnesium-rich foods.
Pistachios, peanuts and walnuts all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide—a naturally occurring gas that helps guys maintain their hard-ons. Speaking of getting nutty, snap up these essential Best Nuts for Muscle-Building Weight Loss.