Let’s just admit it. Regardless of how good we have it, we all want to improve our sex life. And for a good number of men, the prospect of ‘going limp’ at the worst possible time, is an all too real concern.

While there are plenty of erectile enhancement drugs on the market to help you reach and maintain an erection, there is also a more holistic approach to “boner health”.

According to a recent study, conducted over a 30 year time frame by scientists at Harvard and the University of East Anglia, men who enjoyed a regular glass of red wine, and consumed plenty of citrus fruits, strawberries, blueberries, apples and pears were less likely to develop erectile dysfunction. The study concluded that a flavonoid rich diet was instrumental in preventing erectile dysfunction, which affects up to half of all middle aged men.

So a few glasses of red wine a week along with a serving of berries, apples and pears just might do the trick. For those of you who might not enjoy red wine or fruit, but still want to perform like rock stars, here’s a list of the 10 foods you need to keep your sword in fighting shape.

1. Coffee

wallpaper-espresso-coffee

The caffeine boosts your metabolism, gets your blood pumping and could also enhance endurance by releasing fat stores, giving you the energy to last all night. The caffeine kick will also improve your post-sex spooning game by preventing you from falling asleep seconds after you nut.

2. Oysters

They didn’t get their reputation for nothing! Oysters are rich in zinc and vitamin B6, both of which are vital for testosterone. If you happen to be allergic to shellfish, we suggest you boost your testosterone with nuts and seeds instead.

3. Chillies

Hot red chili on an old wooden board. Vintage style.

Ever notice how your face becomes flush after eating spicy chillies? That’s because chillies expand blood vessels. And it’s not just the blood vessels in your face that get the jolt. An erection is simply more blood being forced through your blood vessels and into your penis – so chillies will do for your penis, what it does for your face.

4. Bananas

A healthy heart is behind every good erection. Potassium is great for your heart and circulation. And bananas are packed with potassium. You see where we’re going with this? 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. So eat a banana from time to time. Your girl will thank you.

5. Salmon

Grilled Salmon Fillet

Salmon is high in omega-3 fatty acids which makes the blood less sticky, improving blood flow. Throw salmon into your diet a couple times a week and you’ll be good to go.

6. Pork

A healthy nervous system is crucial to your sex life. A healthy supply of vitamin B1, which you’ll find in pork, will help you keep your nervous system operating smoothly. If pig isn’t your thing, consider getting your B1 from beans.

7. Cherries

cherries on a dark wood background. toning. selective focus

Cherries are high in anthocyanins, plant chemicals that protect your artery walls, helping prevent fatty plaque buildup. Other fruits which are high in anthocyanins include peaches, nectarines and plums.

8. Onions

Onions and garlic contain the phytochemical allicin, which thins the blood and enhances circulation. Just be sure to keep some mouthwash on hand before you go in for the kill.

9. Wine

Two people toasting with wine glasses. young couple drinking red wine at bar

Red wine is an exceptional source of the antioxidant phytochemical resveratrol, which helps open the arteries by enhancing the production of nitric oxide. Nitric oxide expands your blood vessels. Think of it as a natural Viagra alternative. Just make sure you don’t overdo it or you might find yourself asleep on the couch, with a frustrated lover on your hands.

10. Oatmeal

The soluble fibre in oatmeal mops up cholesterol, helping keep your blood vessels smooth and stretchy. Throw in some apples and a banana and you’ve got yourself the ultimate cocksman’s pre-workout meal!