Eat Your Way To A Better

Sex Life

Do you know the ingredients to the virility diet?

These 15 foods are proven to delivery a harder
erection, no little blue pill required.
Watermelon

The summer fruit is high in citrulline, which—like

that little blue pill—stimulates nitric-oxide
production and increases blood flow to the penis,
strengthening erections.
Dark Chocolate
This treat is loaded with flavonoids that dilate your
arteries. Eat about 1.6 ounces of dark chocolate
(about the size of a regular Hershey’s bar) daily—
that’s the amount researchers at the University of
California found improved blood-vessel dilation by
more than 10 percent.
Related: Is Casual Sex Bad for Your Self-
Esteem?
Cherries
Studies show that flavonoids in red, blue, and
purple berries cleanse free radicals from arteries,
relaxing them and improving blood flow.
Oysters
Yes, they really are aphrodisiacs. Raw oysters are
the richest dietary source of zinc, which not only
improves blood flow but also fuels testosterone
production. When testosterone levels drop, so do
your performance and your libido, Lamm says. Wild
eastern oysters have the most zinc, followed by
eastern farmed and wild Pacific.
Grass-fed butter
Recent studies have shown that people with the
highest intakes of the vitamin K2, found in grass-fed
beef and dairy products like butter, cut their risk of
coronary heart disease in half. And what’s good for
your ticker is always good for your erections.
Bananas
Don’t giggle: Bananas are high in potassium, which
relaxes blood-vessel walls, allowing for better blood
flow throughout the body. Plus it offsets a high-
sodium diet, keeping your blood pressure in check,
according to a study in the journal Hypertension.
Narrow blood vessels lead to low blood flow, which
leads to … well, not much.
Garlic

This allium vegetable boosts blood flow to the penis

by increasing nitric-oxide production and relaxing
blood vessels.
Walnuts
The amino acid L-arginine, found abundantly in
walnuts, is one of the building blocks of nitric oxide.
Translation: A diet that includes these nuts with the
rock-hard shell makes for consistent, rock-hard
erections. According to a panel conducted by the
European Food Safety Authority, you should eat
about ¼ cup a day.
Ginger
By scrubbing blood vessels of free radicals and
decreasing inflammation, ginger relaxes arteries
and improves blood flow. According to a study in
the International Journal of Cardiology, about 1
teaspoon a few times a week is all you need to reap
ginger’s cardiovascular rewards.

Nutmeg
A study of natural aphrodisiacs in the BMC
Complementary andAlternative Medicine journal
found that nutmeg increases libido and erectile
performance. Nutmeg also contains myristic acid,
which has been shown to stimulate production of
the all-important nitric oxide, the key to a healthy
erection.
Olive Oil

According to a study in the journal Lipids, olive oil

helps increase testosterone production.
Salmon
Rich in omega-3 fatty acids, salmon promotes
erectile health by effecting a threefold increase in
nitric-oxide production, according to the
journal Fertility and Sterility. The researchers
recommend 1 gram of omega-3s a day, which you
can get in 3 ounces of salmon.
Related: 14 Healthiest Snack Foods to Buy
Alcohol
Moderation is the key. According to research
conducted by David R. Meldrum, M.D., a
reproductive endocrinologist and a clinical
professor at the David Geffen School of Medicine at
UCLA, one to two drinks daily can have beneficial
effects on erectile function, but more than that can
suppress blood flow and decrease nitric-oxide
production. Red wine is generally the best,
Meldrum says. But the antioxidant content can vary
a lot. Generally, warmer growing regions produce
wines with more antioxidants.
Pistachios

Adding a daily handful of pistachios to your diet can

improve your erectile function, “sexual satisfaction,
orgasmic function, sexual desire, and overall
satisfaction,” according to a study in
the International Journal of Impotence Research.
These tasty snacks are high in arginine, which
increases nitric-oxide production.
Almonds
Vitamin E, of which almonds are a prime source,
enhances nitric-oxide production, according to the 
British Journal of Urology International . A small
handful a few times a week is all you need.

By Heather Hurlock
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