Do you want to last longer in bed? Several studies have found that certain nutrients have a positive effect on a man’s penile performance. If you include foods that are rich with these particular vitamins and minerals to your everyday diet, you can enjoy better sexual health and be able to have much more pleasurable intimate moments with your partner. The list below contains stamina-boosting foods that you should start eating today.

1. Spinach

Loaded with magnesium, spinach has the ability to improve blood flow to your penis. So, getting aroused and keeping an erection should not be an issue. In addition, it contains very few calories, so it can help make you lose weight fast and efficiently, and give you a fit and trimmed body sooner than you expect.

2. Coffee

One study found that men who consume two to three cups of coffee per day are about 42% less likely to be at risk of erectile dysfunction than men who drink only one cup or not drink at all. According to scientists, this positive health benefit is due to a stimulant present in coffee that facilitates better blood flow to the body’s extremities, including the penis.

3. Banana

Known as a good source of potassium, bananas are not only valuable for your cardiovascular health, but also for your sexual health. If you feed your body sufficient potassium everyday, your sodium levels are managed, your blood pressure levels are kept under control, and your risk of stroke and other heart problems are lowered. With a healthy and functioning heart, you can perform better in bed and enjoy sex more.

4. Tomato

According to a study, men who consume at least 10 servings of tomatoes a week are 18% less likely to develop prostate cancer, a type of cancer that strikes the prostate gland and may lead to erectile dysfunction and other sexual problems. By eating tomatoes daily, you can also enhance your sperm quality, increasing your chances of producing normal sperm by 8% to 10%.

5. Watermelon

A popular fruit in the summer season, watermelons are rich in a variety of nutrients that offer important benefits to the body. One, it contains high levels of L-citrulline, which is a type of amino acid that helps promote better erectile function. Two, L-citrulline is instrumental in increasing your body’s nitric oxide content and expanding your blood vessels, which reduces your blood pressure levels and improves heart health. And, three, it also contains magnesium, potassium, vitamin A, vitamin B6, and vitamin C, which are essential in carrying out other important bodily functions.

6. Ginger

A common spice, ginger is a versatile food with a plethora of health benefits. One study found that consuming even just one teaspoon of ginger a number of times a week can be immensely beneficial to your heart. It has the ability to keep your arteries clear of blockages and allow blood to flow through smoothly. In addition, it can improve sperm quality and production, and testosterone levels, giving you the kind of bedroom experience that you and your sex partner want.

7. Oats

A lot of people eat oats for breakfast because of its high fiber content, which promotes better digestion and absorption of essential nutrients. It can also improve your cholesterol levels and glucose levels. Because it is rich in the amino acid called L-arginine too, it is helpful in making sure you can get and keep an erection during intimate moments and have a satisfying bedroom life with your partner.

8. Cherry

With an abundance of anthocyanins, which are compounds that possess antioxidant abilities, cherries can keep your arteries clean and healthy, allowing blood to flow uninterrupted to the different parts of your body, such as your penis. By regularly eating cherries, you can expect your penis to be at its best every time you engage in any sexual activity, and have reduced odds of developing digestive problems and cancer.

9. Salmon

Salmon is abundant in omega-3 fatty acids that are good for the management of blood pressure levels in the body and the prevention of heart disease. It is also capable of increasing the brain’s dopamine levels and promoting better blood flow and circulation. With regular intake of salmon, you get enough supply of omega-3 fatty acids that can give you a more relaxed body and clear mind, and help you create a better and closer connection with your partner for a more fun and enjoyable sex.

10. Potato

Thanks to potatoes’ high potassium content, you can improve your blood circulation and have a perfectly working penis. Whether sweet or white, potatoes are also rich in fiber, vitamin B6, and vitamin C, which can lower your body’s cholesterol levels, improve your digestion, and decrease your risk of heart attack, stroke, and other cardiovascular problems.

11. Carrot

A study that focused on men’s fertility and reproductive health found that carrots generated the best sets of results on sperm motility and count among all the fruits and vegetables used in the research. According to it, men who consumed the most amounts of carrots experienced about 6.5% to 8% improvement on their sperm performance. The researchers who were behind the study attributed the positive effect of carrots on men’s sexual health to carotenoids, which are the compounds responsible for the carrot’s orange color and are also believed to have the ability to lower the risk of eye disease and certain types of cancer.

12. Celery

Celery is a type of green vegetable that is an excellent source of antioxidants, vitamin B6, vitamin C, vitamin K, potassium, and folate. It also contains androsterone, which is a steroid hormone that is utilized to create testosterone to boost energy levels, cardio health, physical performance, and sexual health. In men, androsterone is released through sweat, and it helps improve your desirability to women.

13. Liver

High in zinc, liver can raise your testosterone levels, and promote better sexual function and health. If you eat liver, you can help ensure that your libido is normal, your penis is working fine, and your fertility is not having any issues.