Men pride themselves on their ability to get the job done in the bedroom every time. A man may not look like Shemar Moore, have money, be able to dance, or know how to do math, but if he can lay it down then that’s usually enough to keep his self-esteem above sea-level. It turns out that what men eat has a lot to do with how the perform sexually. It makes sense since sex is considered a form of exercise. Couples can burn anywhere from 45-200 calories, or even more depending on the intensity and length of the session.

Here are ten different food items, which all have health benefits that can directly have an effect on the sex lives of men:

1. Apples

We’ve all heard the old saying “an apple a day keeps the doctor away”, but has anyone ever mentioned that apples increase sexual stamina also? Apples contain quercetin, a natural compound that improves the health of the heart, and increases endurance and longevity. Most fruits and vegetables have quercetin but apples particularly have high levels of the compound. Physical changes during sex are no different than the ones that happen when we exercise. Our heart rate elevates, the metabolism increase, calories are burned, and muscles contract. The endurance that apples provides transfers over to the time in the bedroom.

2. Watermelon

Eating watermelon is almost like taking viagra. Watermelons are rich in  L-citrulline, an amino acid that can make an erection stronger and harder. The L-citrulline converts to L-arginine when it enters the body. It stimulates the production of nitric oxide, which increases blood flow to the penis. Good blow flow equals great erection, who can say no to that?

3. Banana

Even though a banana resembles a penis, the benefits of this fruit go towards the muscles. Bananas are a type of carb that provides energy and potassium that aid in endurance. The mineral relaxes muscles, preventing cramps and muscle spasms. If you’ve ever caught a cramp having sex, then you know it’s not fun. Eat a few bananas before a session and you’re good to go for a couple of rounds.

4. Oats

You may not be hung like a horse, but if you eat like one you’ll have a better sex life. Eating oats not only lowers cholesterol levels but also can prevent erectile dysfunction. Arteries around the genitals are narrower than coronary blood vessels, making them more susceptible to clots. If you have high cholesterol you’re more likely to notice problems downstairs before you ever start having stroke or heart attack symptoms. Whole grains like oatmeal will make sure that your arteries stay unclogged so that your equipment is always ready to go.

5. Nuts

Eat a nut and you’ll get a nut or something like that. Consuming pistachios, peanuts, and walnuts can give men a great energy boost and help them keep their erections longer. Nuts have L-arginine which helps create nitric oxide, a natural gas that helps men maintain their erections. They’re also full of magnesium which provides energy and endurance. Also, nuts help reduce cholesterol, and aides the blow flow as it circulates throughout the body. So, eating nuts does indirectly have an effect on ejaculation.

6. Avacado

Who knew that guacamole could be used as an aphrodisiac? Unfortunately, it doesn’t quite work the way that you may think. Avocados contain B vitamins, which relieve stress and keeps the nerve and brain cells healthy.  Stress or anxiety can have a negative impact on your sex life. A couple of bites can allow the brain to relax enough to enjoy the moment, or moments if you got it like that.

7. Spinach

Popeye the Sailor Man relied heavily on spinach to make sure that he was big and strong when it was most important, does the same effect work on penises? The answer to that question is yes, spinach can help make your erection big and strong. It contains high levels of the amino acid arginine, which converts to nitric oxide. The nitric oxide helps initiate and maintain erections. It also has an impact on the speed the muscles growth and recovery time.

8. Tuna

Tuna is a great energy booster. The B12 found in this fish is connected to optimal mental and high energy. It helps maintain the health of your nerves, brain, and red blood cells. If you’re ever low on B12 you’ll notice fatigue, low sex drive, and weakness. Fortunately,  a simple can of tuna can increase your levels of B12 and stop those symptoms before they turn into a case of erectile dysfunction.

9. Grass Fed Beef

A lot of people are cutting red meat out of their diet, however, they might reconsider if they know that organic grass fed beef could improve their sex life. Grass fed beef contains niacin or vitamin B3, which can help maintain your sex drive. It was found that men who suffer from impotence can see improvement in their sexual performance by taking a niacin supplement. It only takes 3 ounces of beef to provide men with 30% of their daily recommended dose of niacin.

10. Dark Chocolate

Unless you’re allergic to it you probably like chocolate. Women especially, they love some chocolate and sometimes they love them a chocolate man. Dark chocolate is a relaxer. It counteracts stress which can decrease performance anxiety and stress. The cacao in dark chocolate increases the levels of serotonin, a mood-boosting hormone. No wonder people like to eat chocolate when they’re sad.