Men Struggling with Sex Life should try these foods

We all know what we eat plays a huge role in how our body works. It turns out that certain foods can boost your stamina in the bedroom.

If you want to give your sex-life a boost, just alter your diet.

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.

As far as your workout, mental peace and hygiene are concerned, healthy food can also give our libido a much-needed lift.

There are various observations concluding the fact that 42 percent of daily meat-eaters had sex once a week or more, compared with only 16 percent of vegetarians.

Many nutritionists claim that certain foods have been linked to increasing our sex drive and overall performance, due to their nutritional value and their role in aiding blood flow.

Foods having certain vitamins, minerals and amino acids can help to improve sexual desire which one cannot realise until they are on the bed.

Following a well-balanced diet that contains a variety of nutrients is the best thing we can do to improve our physical and mental health. But some also deliver a bedroom boost.

Here are some of the top foods to get you in the mood.


Few findings suggest that men who drink 85 to 170 milligrams of caffeine from coffee or 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? Scientists say that the stimulant triggers a series of reactions in the body that ultimately increase blood flow south.

Chili or Hot Sauce

Well, how many shakes of hot sauce can you handle? A recent study 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 from chili —the fiery pop that previous studies have associated in producing heat, boost endorphins - the hormone which raises testosterone levels. In animal studies, capsaicin has also shown to increase the size of certain organs, while simultaneously decreasing belly fat.

This thing will heat up things not only in your mouth but in the bed as well.


Garlic has been considered to give us various health benefits since a very long time.

It may not be the first thing you reach for when you want to have sex.

Researchers have confirmed that consuming the plant helps stop the formation of new fatty deposits, called nanoplaques, inside arterial walls. Yup, that includes the arteries leading to your penis, too.

Blood thinning in other words anticoagulant is what makes garlic one of the top food, allowing it to reach sexual organs more easily and helping arousal and orgasm.

According to historians, ancient Egyptians used garlic to boost their stamina. While they didn't have modern-day science to confirm that it actually worked, they were most certainly onto something.

Keep your heart healthy and your erections strong by adding the kitchen staple to your weekly dishes.

Pumpkin Seeds

Pumpkin seeds are a rich source polyunsaturated fatty acids shown to boost prostaglandins — hormone-like substances that play a key role in feeling turned on. These seeds are one of the best dietary sources of zinc and magnesium—essential minerals 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, an eight-week trial found.


‘Apple a day keeps the doctor away‘, the one which we have learnt since our childhood.

Antioxidant quercetin, from various fruits and red wine is also found in abundance in apples.

This can help to ease symptoms of interstitial cystitis, which can cause lowered sexual desire in women.


Eating spinach, a green rich in appetite-suppressing compounds, can not only make you look better naked, but can also increase blood flow below the belt. Rich in magnesium, a mineral that decreases inflammation in blood vessels, increasing blood flow. Increased blood flow drives blood to the extremities, which, like viagra, can increase arousal and make things more pleasurable. Spinach is also rich in folate, which increases blood flow to the nether regions, helping to protect you against age-related sexual issues.

Green Tea

The brew 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. Catechins also boost desire by promoting blood flow to your southern region. Catechins kill off free radicals that damage and inflame blood vessels, increasing their ability to transport blood. 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 equals to feeling of excitement, so sipping the stuff will, well, make you want to get it on.


Eggs for breakfast, however you have them, can up your chances of a sexier day ahead.

The boner-boosting ingredient in eggs is choline, a powerful natural chemical that not only burns fat but can help set your pants afire. Choline triggers the production of nitric oxide, which relaxes arteries and enables blood flow to do its thing.

Bonus: They contain essential nutrients and are rich in vitamins B5 and B6. Balanced hormone levels and less stress, the two things which are believed to play a big role in keeping a healthy libido can be completed by consuming enough amount of eggs - as per research.

Shiitake Mushrooms

These fungi are a triple threat - they have the highest level of choline of any vegetable—one serving has almost double the amount found in an egg yolk. They're also rich in zinc and Vitamin D, which keeps testosterone at a healthy level.


Oysters, clams and scallops contain compounds which raise testosterone and oestrogen levels, so boosting sexual desire. Seafoods are considered to be the best known aphrodisiac

Did you know - For sexual stamina, Casanova ate 50 oysters a day.


There are number of amino acids, however, carnitine and arginine (found in chicken and beef) are considered to be the key for sexual response as they improve blood flow. These two are equally important for men and women.

It not only helps to get the blood flowing to the right places, it also helps to maintain desire for longer.


Best known for its essential fatty acids, omega-3s, these wonder fats help to maintain a healthy heart and to prevent plaque build-up in our arteries, meaning blood can flow smoothly. This in turn keeps your sex drive thriving.

It's no secret that oily cold-water 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.


Other items that can boost blood flow to sexual organs are almonds and cashews which are rich in zinc, helping us feel aroused and experience greater sexual pleasure.

Vegetarian sources like walnuts, peanuts and sunflower seeds also contain arginine, used to treat erectile dysfunction. It can relax muscles around blood vessels in the penis, allowing increased blood flow.

Red wine

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. Well, you cannot go drinking bottles of the stuff every night, but research found one or two glasses increased sexual desire in women.

Red wine contains quercetin, an antioxidant that can boost physical performance by improving the health of blood vessels. 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.

Also quercetin, blocks an enzyme that causes the body to excrete testosterone, thereby increasing the amount of T circulating in the blood.

Dark chocolate

There's a reason chocolate became a gift given before amorous activity. Not only does it taste great, chocolate with a high cocoa content – typically above 70 percent – contains a lot of phenylethylamine, which can release similar endorphins to those sparked by sex. Cacao increases levels of the mood-boosting hormone serotonin, which can lower stress levels, boosting desire and making it easier to reach orgasm.

Research found this can increase sexual attraction, while other studies found chocs create “happy” brain activity similar to kissing.

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.


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, balance your potassium from oranges or jacket potatoes as the mineral is in the skin.


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.


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 sweet and spicy is what you prefer in food just like you like your lovers - you are 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 place that second order of sushi this week—just don't leave the ginger on your plate.


A study discovered that pomegranate juice, rich in antioxidants that support blood flow, can help improve erectile dysfunction. 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.


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.

Pine Nuts

These 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.


Cherries are rich in anthocyanins, plant chemicals which clean your arteries of plaque, keeping them open for business, which has a direct effect on blood flow below the belt. So make sure you make them a regular snack: One cup clocks in at fewer than 100 calories and boasts B vitamins and three grams of fiber.


This 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.

Brazil Nuts

Selenium is a trace mineral found in Brazil nuts that plays an important role in hormone health. Sometimes 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.


Yes, potatoes. Simple looking but power packed with value nutrition.

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.)


Maca increases sexual appetite, stamina, endurance and fertility. One 2008 study conducted found that maca helped people with antidepressant-induced dysfunction to regain their libidos. Ancient Incans consumed this energizing Peruvian plant.


A study that analyzed the effect of various fruit and vegetables on sperm quality discovered carrots had the best all-round results on sperm count and motility — the ability of sperm to swim towards an egg. Men who ate the most carrots saw improved sperm performance by 6.5 to 8 percent. The researchers attribute the boost to carotenoids, powerful anti-oxidative compounds in carrots that help the body make vitamin A.


Celery contains androsterone, a male pheromone released through perspiration, which limited research has shown to increase flirty behavior among females. Ingesting the androsterone can also boost male arousal, and cause a dude's body to send off scents and signals that make him more desirable to women.


Honey, unlike table sugar, is packed with beneficial compounds like quercetin, which has been shown to aid athletic endurance and put away depression.

Honey also has a less dramatic impact on your blood-sugar levels than regular processed 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 spill more from that spoon; the sweet nectar can be rosy and has 17 g of sugar and 64 calories per tablespoon, so too much honey can make you heavy, rather than horny.

White Fish

Head to the fish counter if you are looking to boost your sperm quality, research suggests. Sperm size and shape — one marker used to evaluate male infertility — was better in men who ate the most white meat fish as compared to men who ate the least. And total sperm count was about 34 percent higher among men who ate the most dark meat fish, like salmon and tuna, than men who ate the least amount of fish.

Blue Mussels

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. 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.


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. Bonus - walnuts are omega 3 rich healthy fats as well.

Fortified Cereals

If seafood isn't your thing — know that fortified breakfast cereals are also good sources of B12. 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. That's dangerous for your heart, but guess which artery-rich organ you'll probably notice it in first?

Damiana Leaf

Because it reduces anxiety and inhibitions, this nervous system tonic helps you become more relaxed and amenable to arousal. Damiana leaf's aphrodisiac abilities are also linked to a compound it contains, progestin.

Greek Yogurt

If you don't usually connect Greek yogurt with sensuality, that's understandable. Just for the your knowledge remember that one container can provide 20% of your daily value of B12 and up to 17 grams of protein. It's also a good source of potassium, which keeps your heart healthy and aids circulation — two essential factors in getting hard. And those are only a few of the factors that make it one of our favorite foods; it's also orchestrates in weight loss and management.

Goji Berries

The ’Viagra of China’ as most people call it.

These energy-boosting goji berries have been used for thousands of years in Chinese medicine to help increase energy and enhance the release of hormones. 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.


Peanuts contain the amino acid L-arginine, which is one of the building blocks of nitric oxide, which aids your efforts under the covers. 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 and down, which can help you maintain a firmer erection longer.


As men age, their estrogen levels gradually rise, while testosterone levels fall. Anti-cancer compounds called in-doles can help strike a balance.

Vegetables like broccoli are rich in in-doles, which boost testosterone production by breaking down and flushing the system of excess oestrogen, which inhibits the production of male sex hormones.

Peanut Butter

Guess what else is king in disguise apart from your mister down there?

Turns out that good ol' P.B. is an aphrodisiac in disguise. It's rich in two nutrients that are key to good bedroom performance: Niacin and vitamin E. Peanut butter is also a good source of folate, which improves sperm quality.


Some ancient group referred to avocados as testicles because of their scrotum-like appearance. The green fruit is rich in potassium, vitamin B6 and vitamin E, nutrients that have been associated with increased libido.

Additionally, avocados' good monounsaturated fats protect your heart and boost circulation, while their abundant minerals and carotenoids supply energy and stamina.


So far you must‘ve noticed, many red coloured food items are always good for heart health, arteries, blood flow and many such blood related benefits.

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 which help keep your arteries unclogged, boosting circulation. Plus, they're rich in vitamin C, which has been linked to higher sperm counts.

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