There are different solutions to improve your sexual performance and have a strong erection. Men who suffer from premature ejaculation can, for example, opt for a pharmaceutical treatment based on dapoxetine. Those wishing to delay ejaculation naturally can, for example, turn to foods with aphrodisiac properties.
But what to eat to make love longer? In this article, we give you all our advice to help you improve your sexual performance by consuming certain foods.
1 What influences erection quality?
2 How does an aphrodisiac work?
3 What to eat to make love longer: 10 foods to make erections last
What influences erection quality?
To know what to eat to make love longer, it is important to understand how your penis works.
If you experience some ejaculation disorders or any sexual dysfunction, it may be interesting to be able to target the source of the problem in order to choose the aphrodisiac foods best suited to your situation.
It is difficult to define what a good erection is, it is very subjective and it depends on the men. In the same way that it is difficult to say how long a normal sexual intercourse should last. This depends on the couples. Be that as it may, in order for the penis to be able to properly gorge itself with blood and remain firm for a satisfactory period of time, these 3 elements must be met :
– Good blood circulation.In order for the penis to be able to maintain an erection for a long time, the flow of blood to the corpus spongiosum and the corpus cavernosum must be maximum and constant. Otherwise, you risk getting a soft erection. – An optimal testosterone level because it is the male sex hormone. – The psyche, or your state of mind, because for there to be an erection there must necessarily be excitement. This is what will define your libido.
Your sexual performance will also depend on your overall health. Certain chronic, cardiovascular or respiratory diseases can indeed affect erection as well as ejaculation.
How does an aphrodisiac work?
In fact, potentially all foods considered "healthy" will help you improve your sexual performance. This is why it is important that your diet is balanced and varied. But there are foods that contain certain nutrients in a more concentrated way than others. It is the latter that should be preferred.
– Some foods contain nitric oxide, citrulline or arginine. These substances would intervene in the mechanism of erection and would promote vasodilation, which would cause an increase in blood flow and therefore a good quality erection. In addition, other foods would improve the functioning of the cardiovascular system and preserve the small vessels in good condition. – Others will help boost testosterone synthesis. This is the case of foods rich in zinc because this mineral is essential for its production. This is also the case for those that contain proteins or fatty acids. Some would also prevent testosterone from being synthesized into estrogen. – Since one of the worst enemies of sex is anxiety, the vast majority of aphrodisiac foods are said to have relaxing and beneficial properties for the nervous system. They would therefore be rich in magnesium or promote the production of serotonin, the hormone of happiness.
What to eat to make love longer: 10 foods to make erections last
You are now able to recognize foods that are good for your penis. Despite this, it's not always easy to know exactly what to eat to make love longer. To help you spot them, here is a list of aphrodisiacs, natural solutions to erection problems.
#1. Maca
Maca is a root that grows in the extreme conditions of the longest mountain range in the world: the Andes. It is up there, at more than 3500 meters above sea level, that the natives have harvested and consumed it for hundreds of years. Maca has the privilege of being part of the very select list of superfoods. It is indeed very rich in nutrients and therefore offers many virtues.
As far as we are concerned, Maca interests us mainly for its l-arginine content. An amino acid that would not only improve the quality of blood circulation and promote the secretion of serotonin.
Maca would also boost libido and reduce erectile dysfunction. Studies have been conducted to prove these effects:
– A 2002 study showed that men who took 1.5 or 3 grams of maca per day experienced an increase in their libido compared to those who received a placebo (source). – In 2010, a review of studies on maca and sexual functioning found evidence to suggest that maca may improve libido, but the authors cautioned that more research is needed (source).
#2. Dark chocolate.
Take care to choose a chocolate concentrated in cocoa because it is this variety that would improve sexual performance.
Indeed, it contains magnesium which would fight against stress, anxiety, fatigue and even depression.
Dark chocolate can release many compounds that provide a sense of well-being, such as caffeine, theobromine, and N-acylethanolamine, a cannabinoid-like chemical that has been linked to improved mood (source).
In addition, cocoa would also act on the neurotransmitters of serotonin. Results: dark chocolate would allow you to be in a good mood and sometimes it would make you want to have sex.
Some brands offer chocolates that contain more than 90% cocoa. They would be one of the most greedy aphrodisiacs.
#3. The grenade.
If you've ever read a few articles that explain what to eat to make love longer, then you've definitely come across pomegranate.
The pomegranate was already famous for its many virtues. Packed with vitamins and antioxidants, it would help fight against cancer, cardiovascular disease and would relieve osteoarthritis.
This fruit is the ally of beautiful erections because it would improve the quality of blood circulation. According to the French Society of Antioxidants, consuming 240 ml of pomegranate juice every day for 3 months would be enough to significantly improve the quality of blood circulation. On the other hand, researchers from Queen Margaret University in Edinburgh were able to demonstrate that consuming pomegranate every day also helps to increase testosterone levels.
Pomegranate juice has also been shown to help increase blood circulation and erectile response in rabbits (source). In a study of 53 men with erectile dysfunction, pomegranate seemed to have some beneficial effect, but it was not statistically significant (source).
#4. The watermelon.
If you're having trouble maintaining your erection despite arousal, then the problem may be with your blood circulation. To promote vasodilation, consuming watermelon can benefit you.
Some studies have highlighted its citrulline concentration (source). Citrulline is an amino acid that would promote the synthesis of nitric oxide, the substance responsible for the dilation of the vessels that are in your penis.
Nitric oxide causes vasodilation of blood vessels by relaxing smooth muscle cells that tighten them (source).
#5. Ginger.
Ginger is arguably the most popular aphrodisiac food of all. It is found in the formula of many dietary supplements intended to boost libido, but you can also consume it fresh.
Ginger is a rhizome that has been consumed in China and India for thousands of years. It is found in the recipe of many traditional preparations for its spicy and lemony taste. But it is also widely used in medicine, for its many health benefits, including the quality of blood circulation.
To make love longer, ginger will help you get a good erection and keep it for longer.
Mondia whitei (or white ginger) is considered an aphrodisiac because it is proven to increase libido, potency and sexual pleasure (source). Studies on mice suggest that Mondia whitei is also fairly non-toxic (source).
#6. Oysters.
If you want to know what to eat to make love longer and to boost your testosterone levels, eating oysters would be a good idea.
At a 2005 American Chemical Society conference, research showed that oysters, clams, and scallops contain compounds that increase testosterone and estrogen levels (source).
Good to know: 3 oysters would be enough to cover all of your daily zinc needs. Oysters also contain selenium in very interesting quantities. Selenium would also come into play in the production of testosterone.
#7. Garlic.
It's not necessarily the first thing you think of when you wonder what to eat to make love longer, but garlic would be one of the most powerful natural vasodilators there is. On the other hand, it is necessary to consume a clove of raw garlic, on an empty stomach in the morning.
Its virtues? Garlic would stimulate the production of nitric oxide, and therefore increase blood flow. This will allow you to get nice erections that you can maintain for a longer time.
Another advantage: garlic is rich in zinc and selenium. In other words, it would also increase your testosterone levels. The results of a study on rats fed food supplemented with garlic or a compound found in garlic revealed an increase in testosterone levels in the testicles (source).
#8. The lawyer.
In Spanish, avocado translates to aguacate which comes from the word ahuacatl which means testicle.
Although it is quite caloric and rich in fat, the avocado would be a real ally for people wishing to maintain good health. Indeed, the fats it contains would promote the production of good cholesterol. This lipid would be the precursor of sex hormones such as testosterone.
It is advisable to consume it at least twice a week if you wish. The advantage for those who are wondering what to eat to make love longer is that avocado can be cooked in many ways.
Avocado is also very good for the testicles. Versatile and nutritious, avocado is loaded with vitamin E. Vitamin E is a key antioxidant that widens blood vessels, which may reduce the risk of cardiovascular disease. It can also reduce DNA damage to sperm (source).
#9. Eggs.
Eggs are real protein concentrates. They would help boost testosterone production.
Eggs are also rich in fat and their yolk contains choline. Choline would be very good for the health of the nervous system, it would take care of our neurotransmitters and thus promote arousal and sexual desire.
#10. Oilseeds.
If you still don't know what to eat to make love longer, here is an aphrodisiac food that could seduce you. Oilseeds bring together everything your body may need to prolong sexual pleasure.
As you surely know, they contain lipids like omega-9 and polyunsaturated fatty acids. They would therefore promote the production of testosterone, stimulate the cardiovascular system and promote better vasodilation at the time of erection. Oilseeds take care of your nervous system and also reduce stress levels and fight anxiety.