(These photos are for demonstration purposes)

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A healthy man is a man who performs all his responsibility dutifully. A man who eats the right kind of food lives a healthy life and does everything in a good fashion. What we eat as humans goes a long way in helping us.

Most men complain about their sexual performance and continue to look for remedies to solve this challenge. This problem can be solved through natural means as the food we eat can go a long way in helping us. Below are 4 foods that can make a man stay longer in bed.

1. Fish.

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Fish is a food item that enhances performance during lovemaking in both men and women. Arginine, a nutrient present in certain types of fish helps in the production of nitric acid in the body.

This acid helps expand the blood vessels near the genital areas which are extremely helpful in making you last longer. Fish also contains zinc which is extremely vital for men as even a moderate deficiency can lead to a reduction in oviduct production.

2. Apple.

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An apple when eaten once a day helps to extend your sexual stamina. Apples have a high level of quercetin, an antioxidant flavonoid that has been found to play a role in improving endurance.

Since your body goes through many of the same physical changes during lovemaking as it does during exercise such as elevated heart rate, increased metabolism burned calories, and muscle contractions you can equate endurance with extending your time in bed.

3. Red grape.

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The red grape is nature’s Viagra. Red grape contains boron, which helps in the production of estrogen and testosterone. An increase in the production of these two hormones means you get into the mood for lovemaking without effort.

If you have an appointment for the bedroom at night, start in the morning to eat your red grapes. An alternative is taking any drink made from a red grape.

4. Carrots.

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The flavonoids and carotenoids in carrots with the pack of vitamins serve as a booster to your body and also strengthen the muscles of male organs. They are one of the best food used as a remedy for men that doesn't last long during lovemaking

The quality of a man's sperm goes a long way to determine if fertilisation will occur or not since only a healthy sperm can do so. There are certain things men do that can lower their seem quality. Some of them include; Drugs, alcohol, and tobacco consumption. 

Studies have shown that certain things can improve the quality of the sperm of a man. Some of them include; 

1. Egg

Eggs are very healthy for male sperm. Eggs are a healthy selection to heighten sperm count as they are loaded with protein. Eggs also maintain the sperm from damaging free radicals and improve motility. The nutrients present in an egg, help in the production of stronger and healthier sperm and improve fertility. All men should try to incorporate eggs into their diet to stay healthy. 

2. Banana

Banana is one of the most healthy fruits due to several functions it performs in the human body. This is also another healthy food for improving sperm quality. Rich in vitamin B1, vitamin C and magnesium, bananas improves the count and motility of the sperm. The fruit also contains Bromeliad, a rare enzyme, which regulates the hormones for intercourse. All men should consume it regularly to stay healthy. 

3. Spinach

Spinach is a very healthy vegetable for improving the quality of male sperm. Dark, leafy green vegetables, such as spinach, are loaded with folic acid that helps in overall sperm health and motility. The combination of Vitamin C and spinach is found to have a positive effect in increasing sperm count. Always consume spinach to boost your fertility rate. 

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All men should adhere to the tips of this article.