Chocolate has stimulants that increase your body’s sensitivity—which in turn means better sex.

The article you are about to read is based on the simple notion that (a) men like food and (b) men like sex, so (c) wouldn’t it be great if you could actually eat your way to more fun in the bedroom? Grunt if you agree.

Or maybe just sharpen your knife and fork. With help from nutritionists and researchers, we’ve discovered 10 superfoods that can help you at every age and stage of your sex life—whether it’s seducing women in your 20s, producing Mini-Me’s in your 30s or inducing your equipment to keep working in your 40s and beyond.

“Whether you’ve got a stamina-busting deficiency, clogged arteries that are limiting blood flow, or a problem producing high-quality sperm, some simple changes to your diet could help alleviate the condition,” says Elizabeth Ward, RD, a Boston-based nutrition consultant. Meaning: tweak your diet today and you could be having the best sex of your life tomorrow... and every day for the rest of your life.

YOUR  20s

More sex, more staying power
The food: Eggs
The benefit: Be a less excitable boy

It’s your ninth date with the JLo lookalike, and the anxiety’s high. Will she come back to your place to croon, “Waiting for tonight”? To calm your nerves, not to mention other body parts, try taking things easy—or over easy, with a plateful of eggs on the morning of your big date.

Scrambled, poached or hard-boiled, eggs are a good source of B vitamins, a key nutrient for keeping your sex drive roaring and your mind stress-free. “Whenever you’re feeling anxious, jittery or stressed out, B vitamins are the first thing your body runs out of,” says Paul Lachance, PhD, director of the Nutraceutical Institute at Rutgers University. Keep your levels high and your body will laugh at stress, helping you stay calmer in the bedroom and reducing your risk of performance anxiety and premature ejaculation.

The food: Celery
The benefit: Stop stalking, start seducing

It’s stringy and tastes like crunchy water, but celery is the swizzle stick that can stir up your sex life. Every stalk of the stuff is packed with androstenone and androstenol, two pheromones that can help you attract women the way light attract moths. (Don’t worry, these steroids are different from the steroid androstenedione.)

“When you chew a stalk of celery, you release androstenone and androstenol odour molecules into your mouth. They then travel up the back of your throat to your nose,” says Alan Hirsch, MD, author of Scentsational Sex. “Once there, the pheromones boost your arousal, turning you on and causing your body to send off scents and signals that make you more desirable to women.”

Try it next time you’re in a bar. Grab the celery from your friend’s Bloody Mary and munch away. “The pheromones take effect immediately, so you should notice the women around you paying more attention to you right away,” says Dr Hirsch. And if you strike out? “Celery is a low-calorie, high-fibre food, so you can eat as much as you want and not regret it later,” says Ward.

The food: Vanilla Ice Cream
The benefit: Bowl her over with your endurance

When it comes to sex, ice cream is endurance food: it has high levels of calcium and phosphorus, two minerals that build your muscles’ energy reserves and boost your libido. All that calcium (200mg in the typical bowl) can also make your orgasms more powerful, since the muscles that control ejaculation need calcium in order to spasm and contract properly, says Sarah Brewer, MB, author of Increase Your Sex Drive. Just choose vanilla over pistachio. A study conducted at Chicago’s Smell and Taste Treatment and Research Foundation found that when men smell the scent of vanilla, it relaxes them, reducing anxiety and inhibitions.

YOUR 30s

Sex with a purpose
The food: Brazil Nuts
The benefit: Shape up your swimmers

Cigarette smoke and air pollution can damage your sperm, altering the DNA inside your cells and possibly increasing your child’s risk of birth defects. Your best bet for fighting this? Call in the Brazilians.

Brazil nuts are a top source of selenium, a vitamin that helps keep sperm cells healthy. When researchers in the United Kingdom had men with fertility problems increase their selenium intake, the men produced hardier sperm cells. “Brazil nuts are also a good source of vitamin E, an antioxidant that helps protect sperm cells against free-radical damage,” says Keith Ayoob, RD, a spokesman for the American Dietetic Association.

The food:Carrot
The benefit: Boost your sperm count when it counts

It doesn’t sound sexy, but the vegetable is rich in vitamin A, which is good not just for your eyes but also for an organ much further south. Studies show that men who get plenty of A each day have higher sperm counts and perform better sexually than men who don’t. “When your body’s low on A, your sperm production goes down dramatically,” says Lachance.

The food: Peaches
The benefit: Really shake her tree

Oranges get the good press as a vitamin C source, but frozen peaches are the keener choice. “Men who don’t take in enough vitamin C produce lower-quality sperm,” says Althea Zanecosky, RD, a nutritionist in Philadelphia. University of Texas researchers found that men who consumed at least 200mg of vitamin C a day had higher sperm counts than men who took in less.

Vitamin C also keeps your sperm from clumping, so your boys have a better chance of reaching her egg, says Marc Goldstein, MD, director of the Cornell Center for Male Reproductive Medicine. To make the most of this power fruit, keep a bag of frozen peach slices—they have more C than fresh ones do—in your freezer to add to smoothies or to your morning cereal. A single cup of the fruit has more than twice your daily vitamin C requirement.


Stay strong, stay sensational
The food: Blueberries
The benefit: Get some erection protection

Forget Viagra. Mother Nature’s original blue potency capsule may do even more for you. “Blueberries are one of the best foods for older men with erectile problems,” says Mary Ellen Camire, PhD, a professor of food science at the University of Maine.

“They’re loaded with soluble fibre, which helps push excess cholesterol through your digestive system before it can be broken down, absorbed, and deposited along the walls of your arteries,” she says. “They’re also packed with compounds that help relax your blood vessels, improving circulation.” The benefit of lower cholesterol and better blood flow? More blood to the penis and stronger erections as you grow older. Eating a serving of blueberries (fresh or blended into a drink) at least three or four times a week.

The food: Breakfast Cereal
The benefit: Put more snap, crackle and pop in your sex life

Too tired for sex? Trade your regular breakfast cereal for a fortified one. Thiamin and riboflavin are two vitamins that help you use energy efficiently, so you’ll stop falling asleep while watching TV. “These are also vital for the nervous system to function properly,” says Ayoob. Better nerve function translates into more stimulation during sex. “As you get older, your body has a harder time absorbing the vitamins that keep your nervous system operating at its peak, so you often need to increase your intake,” says Lachance.

The food: Lean Meat
The benefit: Keep things sizzling

Sparks can dwindle after you’ve been with the same person for a decade or two. An easy way to reignite the relationship? Bite into some lean meat. “The protein will naturally boost levels of dopamine and norepinephrine, two chemicals in the brain that heighten sensitivity during sex,” says Ward.

The food: Chocolate
The benefit: You’re a sensitive guy

After your kebab, finish the evening with a couple of pieces of dark chocolate. The cocoa in chocolate contains methylxanthines, stimulants that increase your body’s sensitivity—ensuring that your skin registers even the slightest touch or movement against it. Chocolate also contains phenylethylamine, a chemical that can give you a natural high. “For many people, the feeling is similar to the sensations you experience when you first fall in love,” says Ward.

Eat right, look good (Five foods that fight the effects of ageing)

If you plan to have great sex for the rest of your life, you want to look good doing it, right? Add a couple of servings a week of these fountain-of-youth foods.

Sunflower seeds : These salty wonders have the highest natural vitamin E content of any food around. “Vitamin is one of the most important nutrients around for looking younger,” says Barry Swanson, PhD, a professor of food science at Washington State University. “No antioxidant is more effective at fighting the ageing effects of free radicals.”

Spinach and beans : Researchers in Australia, Indonesia and Sweden studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles. The reason? Spinach and beans are full of compounds that help prevent and repair wear and tear on your skin cells as you get older.

Grape juice : Besides providing protection from heart attack and stroke, grape juice can also help keep your skin from sagging. “Grapes are filled with polyphenols that help to keep your skin elastic,” says Swanson.

Sweet potatoes : Overexposure to the sun is one of the primary reasons men age prematurely. (Just think, do you carry an umbrella in summer? No, that’s for the ladies, isn’t it?) But sweet potatoes may help to fight sun damage. European researchers found that pigments from beta-carotene-rich foods—like sweet potatoes and carrots—can build up in your skin, helping to prevent damage from UV rays.

Cheese : wonder rats always look so young. “Cheese is one of the best foods for your teeth,” says Matthew Messina, DDS, American Dental Association spokesman. “Its calcium keeps your teeth strong. Plus, cheese can lower bacteria levels in your mouth and keep your teeth cavity-free.”