There are some activities you don’t want to last very lengthily, such as medical checkups, in-law visitation, and brain fog. Anything that will never make it to the top of the list? Intimate relations.

The very last act you want to do while you’re in bed with your current partner or a new flame is to end foreplay too quickly. While no one likes to be a minute man, studies suggest that pleasing your lover does not require you to stay up all night.

According to research released by the Journal of Sexual Medicine, the normal duration of time partners spend kissing and romancing each other varies between three and thirteen minutes. 

According to other studies, most ladies want “hot sex” to last around 15 and 25 minutes, not hours as some people believe.  Whatever the case may be, there’s no harm in persevering!

See also: What Men Want In Bed – 7 Incredible Ways To Drive Him Wild

There are a few nutrients that, believe it or not, can help you boost your bedroom stamina. We’ve shared 15 samples below so you can get started.

1. Watermelon

L-citrulline, a non-essential amino acid that your body processes to L-arginine in your system, is abundant in watermelon. And it’s the L-arginine that can assist you have a firmer erection. L-arginine, like the little birth control pill, improves blood flow to the penis and strengthens erections by stimulating the creation of nitric oxide.

See also: 29 Sex Games That Guarantee More Fun In Your Bedroom

2. Chile pepper

Add some serrano peppers to a stir fry, or cayenne pepper to your eggs to get your mind and body along the same path. What’s the deal with all the pepper? 

According to the National public radio, every fruit contains a large quantity of capsaicin, the component that gives Tabasco sauce its heat. Capsaicin releases hormones that raise heart rate, reflect indications of arousal, and create feel-good hormones. 

What’s the simple truth? Sweet foods will not only accelerate your digestion, but they will also put you in the spirit for the night’s celebrations and help you sleep longer. Don’t skip these excellent strategies to raise your combustion if you want to crank up your carb and sugar furnaces even more.

3. Beets

Nitrates in beets aid to boost general blood circulation, which is healthy not only for “down south,” but also for your intellect. Mature subjects in a recent Physiology & Behavior study were given a dosage of beet juice before performing a series of mental skills. Beet juice increased blood flow to the brain and boosted mental performance, according to the experts. What is the root’s secret power? Beets contain nitrates, which are metabolized to nitrite in the body.

4. Spinach

What’s the connection between spinach and greater sexual stamina? It contains a lot of arginines. This amino acid turns to nitric oxide in your body, which aids in the initiation and maintenance of erections. Do you need another excuse to eat more greens? According to a study published in the journal Molecular Biology of the Cell, nitric oxide may aid muscle growth and recovery.

5. Avocado

Your nervousness about moving between the beds could be causing you anxiety, which can lower your desire and prevent you from having a long night of passion. That’s not all, though. 

See also: What To Say When Making Love: 10 Things Every Man Wants To Hear In Bed

According to a Nutrition Journal study, a shortage of B-vitamins—nutrients that keep neurotransmitters and brain tissue healthy—could be aggravating your worry. according to a study published in the Nutrition Journal. What is the solution? Enjoy some guacamole.

 Avocados are high in stress-relieving B vitamins and monounsaturated fat, which has been found in a Journal of Hypertension study to improve blood flow throughout the body, including the penis.

6. Asparagus

Have you ever heard the saying that running is 90% mental and 10% physical? The same might be said about sex. Fill up on folate to keep your mind sharp. This B vitamin aids in the maintenance of oxygen levels in our blood as well as the production of healthy cells.

 It’s been shown to help with concentration, energy, and alertness. Asparagus is one of the finest sources of folate in our diets, providing a third of the required daily dose in just 6 spears.

7. Apples

An apple a day keeps the physician away, but it may also enable you to increase your sexual prowess. It’s all down to the high quantities of quercetin in apples, a protective flavonoid that has been linked to increased longevity. 

You might equate stamina with prolonging your time in bed because your body goes through many of the same physiological alterations during sex as it does during workout pulse rate, higher metabolism, expended calories, and tensed muscles. 

“Quercetin can assist the body’s cells to build new mitochondria and enhance one’s oxidative capacity, which is the highest amount of oxygen your muscles can use,” says the study of the National Institutes of Health.

That’s not all, though. Quercetin can also assist inhibit the secretion of cortisol, which causes muscular degeneration, so you’ll be able to go for longer periods without being exhausted.

8. Ginger

You’re fortunate if you enjoy your cuisine nice and hot like your lovers. Ginger is another ingredient that can help you have better sex life by boosting the flow of blood and arterial health. 

According to research published in the International Journal of Cardiology, all you need now is a spoonful a few days a week to gain the blood advantages. So go ahead and get that extra fish order this week—just don’t forget to remove the spice of your dish.

9. Bananas

The sexual innuendo could also assist you in getting ready for the fun activities. It’s because this fruity sweetness is high in simple carbohydrates, which provide stamina, and potassium, which keeps you going. 

The muscular mineral helps to prevent cramping and muscular contractions, which can make it difficult to enjoy your hot sex. Potassium can also reduce blood pressure, which can improve erotic performance and ensure normal blood flow to various regions of the body, including the genital area, according to the American Heart Association.

10. Oats

Reach for that oatmeal if you want to stay strong enough to help your partner reach a huge orgasm. The traditional breakfast grain is high in the essential amino acid tryptophan.

It is a frequent treatment for erectile dysfunction Furthermore, according to a study published in the American Journal of Lifestyle Medicine, healthy grains like oatmeal can help decrease cholesterol levels.

High cholesterol levels can cause coronary heart disease, a condition in which arteries constrict and clog, restricting blood flow. This could lead to cardiac problems in the long run, but you’ll probably notice troubles under the belt first. 

Because the arteries surrounding the vaginal area are narrower than those in the heart, they are more prone to clots. Simply said, if your cholesterol is good, your endowment will be good as well. So, these leftover oats dishes are a great way to start your day.

11. Garlic

Garlic was utilized by Egyptians to increase their vigor, as per history. Garlic extract, according to a study published in the Journal of Nutrition, can help prevent the creation of new cholesterol deposition, known as plaque, inside arterial walls. That includes the vessels that lead to your manhood as well. 

By using garlic in your regular meals, you may keep your body fit and your libido robust. Garlic, on the other hand, will not make your breath smell very sexy, so avoid it on date night.

12. Nuts

 Add extra nuts to your daily intake you can last as long as your spouse wishes when the time arrives. The amino acid L-arginine is found in pistachios, peanuts, and walnuts, and it’s one of the basic components of nitric oxide, a found natural gas that helps men keep their arousal. Magnesium, which improves strength and fitness, is also abundant in these nuts. 

13. Tuna

Tuna that has been cannedVitamin B12 is a great way to get an energy boost quickly. Because it preserves the functioning of your emotions, mind, and blood cells, the vitamin is linked to excellent brain ability and high intensity.

 A Harvard research published in the New England Journal of Medicine found that common vitamin B12 insufficiency indications include a trio of diseases that bode terrible news for the bedroom: Tiredness, low desire (including erectile dysfunction), and exhaustion are all symptoms of erectile dysfunction.

Fortunately, one of the five largest providers of vitamins is canned tuna, which you’re probably already enjoying. Open a can and top a slice of whole-grain bread or a salad with this low-cost fish that is among the greatest proteins for weight reduction on our list.

Don’t miss out! A Vitamin B Deficiency Could Be the Cause of Your Constant Tiredness.

14. Juice from pomegranates

Pomegranate juice, which is rich in flavonoids that enhance blood flow, was found to help improve erectile dysfunction in a report published in the International Journal of Impotence Research. 

Experimental studies have also demonstrated that the elixir increases long-term libido responsiveness, so it’s certainly worth a chance. Return the shot or dilute your juice a little: 34 grams of sugar are contained in one cup of tart POM is Wonderful.

15. Chocolate (dark)

Pressure and stage fright are thought to be responsible for up to 20% of all erection issues, according to specialists. Rather than disappointing yourself and your lover because you’re depressed,

Consider foods that can help you relax, such as dark chocolate. Cacao, according to studies, raises levels of the mood-enhancing hormone serotonin. Participants in a 30-day study who drank a daily chocolate drink felt calmer than those who didn’t.