The 50 Best Foods for Your Penis: Enlarge and Maintain an Erection

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.

And after reading this, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Coffee

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.

Here are 14 Side Effects of Drinking Coffee Every Day, According to Dietitians.

Bananas

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).

Here's What Happens To Your Body When You Eat a Banana Every Day.

Hot Sauce

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.

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Green Tea

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.

Dark Chocolate

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

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.

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. 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

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.

Pomegranate

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.

Oysters

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.

Fortified Cereals

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!

Strawberries

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.

Peanut Butter

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.

Chili Peppers

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.

Goji Berries

"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.'"

Spinach

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.6254a4d1642c605c54bf1cab17d50f1e

"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!

Tomatoes

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

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.

Ginger

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.

Oats

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.

Here are the 7 Amazing Benefits of Eating Oatmeal.

Pine Nuts

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.

Catuaba

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.

Salmon

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.

Brazil Nuts

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

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.

Maca

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.

Carrots

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.

Serrano Chiles

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.

Pumpkin Seeds

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!

Chicken Breast

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

"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.

Liver

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.

Eggs

The boner-boosting ingredient in eggs is choline, a powerful natural chemical that not only burns fat but can help set your pants afire—making it one of the best foods that help you stay erect. Choline triggers the production of nitric oxide (NO), which relaxes arteries and enables blood flow to do its thing. Bonus: Eggs are high in vitamins B5 and B6, which help balance hormone levels and fight stress, two undoubtedly helpful factors in the bedroom. To pack on more muscle, eat these essential 20 Foods With the Highest Amounts of Protein!

Shiitake Mushrooms

These unassuming 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.

Grass-Fed Beef

In addition to being leaner and lower in calories than conventional cuts, grass-fed beef offers a host of benefits, from muscle-building to fat-burning to heart protection. You can add assistance in the bedroom to its list of good qualities; it's an excellent source of Vitamin B12. A recent report from Harvard University highlighted a study that has linked low levels of B12 to erectile dysfunction. So, eat up! Bonus: It's one of the healthy fats that actually makes you skinny.

Muira Puama

A 2000 study conducted at the Institute of Sexology in Paris found that Muira puama, a Brazilian shrub traditionally used in South African folk medicine as an aphrodisiac, increased libido in a majority of men who complained of impotence and a lack of desire. Other studies show this happy-making herb also counteracts chronic stress, depression, and nervous exhaustion.

White Fish

Men looking to boost their sperm quality should head to the fish counter, 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, a study published in The Journal of Nutrition showed. And total sperm count was about 34 percent higher among men who ate the darkest meat fish, like salmon and tuna, than men who ate the least amount of fish. Meanwhile, men who reported eating one to three servings of processed meat had worse sperm morphology (shape) than men who ate the fewest servings.

Clams

These "sea pistachios," as Kimmy Schmidt called them, are no joke. They're one of the richest food sources of erection-enhancing Vitamin B12 you can find, and one of the best foods that help you stay erect. The boner-boosting bivalves are also high in L-arginine, an amino acid that converts to nitric oxide (NO), the Marvin Gaye of naturally occurring gases: It causes blood vessels to relax and facilitate blood flow, helping you get and stay hard. Additionally, clams are high in muscle-building protein. Try it yourself with our Classic Linguine with Clams Recipe.

Turkey Breast

The fowl most associated with belt-loosening feasts is lean, high in protein, and the single best food source of arginine, the amino acid. Researchers at the NYU School of Medicine gave L-arginine to a group of impotent men and found that six out of 15 men receiving the amino acid claimed an improved ability to achieve erections, while none of the 15 men in the placebo group reported any benefit. Additionally, the bird is rich in DHA omega-3 acids, which have been shown to boost brain function, improve your mood and turn off fat genes, actually preventing fat cells from growing! Just make sure you buy white meat only, as dark contains too much fat. And steer clear of prepackaged, sliced lunchmeat—those turkeys are strictly jive.

Herring

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.

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. 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.

Walnuts

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.

Damiana Leaf

Because it reduces anxiety and inhibitions, this nervous system tonic helps you become more relaxed and amenable to arousal, says registered herbalist Roy Upton, R.H, executive director of the American Herbal Pharmacopeia. Damiana leaf's aphrodisiac abilities are also linked to a compound it contains, progestin.

Greek Yogurt

You may not immediately connect Greek yogurt with sensuality, but once you learn the ways this item is one of the best foods that help you stay erect, you may reconsider adding it to your daily meals. Just know 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 instrumental in weight loss and management.

Not sure which Greek Yogurts to buy? Consider our list of The 20 Best and Worst Greek Yogurts, According to Nutritionists.

Avocados

The Aztecs referred to avocados as testicles because of their scrotum-like appearance. They were onto something. The green fruit is rich in potassium, vitamin B6, and vitamin E, nutrients that have been associated with increased libido. Plus, avocados' good monounsaturated fats protect your heart and boost circulation, while their abundant minerals and carotenoids supply energy and stamina. For some creative ways to consume the fruit, check out our 29+ Best Avocado Recipes for Every Meal (Even Dessert!).

Yohimbe Bark Extract

This African tree bark extract sends blood flow to the genitals, says herbalist Ed Smith, a founding member of the American Herbalists Guild, who adds a warning that yohimbe can cause nervousness and raise already-existing high blood pressure (so avoid taking it if you have heart or kidney disease), and can also negatively interact with antidepressants. So while it is one of the foods that help you stay erect, you should consider having it in severe moderation.

Peanuts

Peanuts contain a trove 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 makes it one of the best foods that help you stay erect.

Teff

This ancient whole grain is a great addition to your pantry if you're suffering from quinoa fatigue, but it'll also help you if things are drooping in the bedroom. Rich in manganese and iron, it also contains all eight essential amino acids, which boost energy levels—making it one of the best foods that help you stay erect. And for grains with as much protein as teff and quinoa, click here for Protein-Packed Power Grains!

Garlic

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. Researchers have confirmed that consuming the plant helps stop the formation of new fatty deposits, called nano plaques, inside arterial walls. Yup, that includes the arteries leading to your penis, too. Keep your heart healthy and your erections strong by adding one of the best foods that help you stay erect to your weekly dishes.

Ate too much garlic before getting it on? Here's How to Get Rid of Garlic Breath Quickly.

Broccoli

As men age, their estrogen levels gradually rise, while testosterone levels fall. Anti-cancer compounds called indoles can help strike a balance. Cruciferous vegetables like broccoli are rich in indoles, which boost testosterone production by breaking down and flushing the system of excess estrogen, which inhibits the production of male sex hormones. In one study, supplementing with indole-3-carbinol from cruciferous vegetables for just seven days cut the estrogen hormone estradiol in half for men. Another study found indole supplementation significantly increased urinary excretion of estrogens.

Need to keep it up? Here are 20 Foods That Increase Your Sexual Stamina and Sex Drive.