There are many reasons why we eat what we do. We do it for fuel, we chew for our taste buds, and we even eat it to enjoy a bit of social bonding with our friends and family. However, there is another reason why men eat: to keep their members erect and hard. There are plenty of everyday foods, no tiger limbs or elephant testicles here, that can help a man keep his inner fire stoked and keep Mr. Happy, well, happy. Here are five male organ superfoods you should start eating now to prevent member dysfunction from darkening your door.

Male Organs Power Food #1: Coffee

Coffee lifts you up…in more ways than one, it seems. Studies have shown that drinking two to three cups of coffee a day can cause subsequent limb dysfunction. The caffeine in coffee relaxes the arteries and muscles of the member, causing improved blood flow and stronger erections.

Coffee is easy to fit into your day. Take it old school, bulletproof it, put it on ice, or enjoy it on a sundae. If you don’t like a cuppa joe, don’t worry, you can find a natural version in supplement form.

Powerful foods for male organs #2: Avocados

As if anyone needed another reason to enjoy this creamy fruit! A tremendous source of zinc and vitamin E, avocados increase androgens and increase a man’s drive. Secondary benefit: They improve sperm quality.

No meal or snack can be topped by a little avocado. Enjoy on avocado toast, guacamole, add one to your smoothie or salad, or just slice one up and add some lime and your nature snack pack.

Male Organs Power Food #3: Oats

Sure, when you think of sensual foods, oatmeal isn’t the first (or fifteenth) thing that comes to mind. However, it’s time to rethink this humble meal as, like that bookish librarian, it can give you a great wild release. Oats are not only an aphrodisiac, but also contain arginine, which helps the blood vessels relax so they can accept the great surge of blood that swells the member, creating an erection.

Oats are much more versatile than you might think. Have them with some brown sugar and bananas for breakfast, add some into a protein shake, make some homemade granola, or add some to your meatloaf. However you do it, just make sure you include them in your diet!

Male Organs Power Food #4: Spinach

Spinach, like Popeye, packs a one-two punch; However, instead of blowing Bluto into the kisser, the spinach works in two ways to prevent limb dysfunction. First, it increases androgen levels. Second, it contains magnesium and folic acid, both of which are commonly low in our modern diet. These two nutrients increase blood flow, which keeps limbs dysfunctioning on the sidelines.

Spinach is a very versatile vegetable. When raw, it has a very light, almost imperceptible flavor, making it an excellent addition to smoothies and as a base for salads. Warmed up, it adds dimension and green to everything, as morning scrambles, a nice side when sautéed with garlic and olive oil, or even as a Happy Hour app with spinach artichoke dip.

Male Organs Power Food #5: Chili Peppers

They don’t just have to be red hot; they can be green, orange or any shade that lights the fire. Spicy foods, such as those that are flavored with chili, increase a man’s androgen levels, which in turn increases a man’s desire.

If you like spicy foods, try to incorporate them daily to create a good baseline. Throw them in your breakfast burrito, tuck them into a bowl of tortilla soup, toss them in some fajitas, or eat them as is—whatever floats your boat. If you don’t like chiles, look for a supplement form.

Non-gastronomic Ways to Prevent Limb Dysfunction

Of course, eating your spinach isn’t the only way to keep your soldier sharp, other habits gradually add up to keep a man’s genital prowess high. One of the easiest ways to stay tough over the years is to keep getting tough on a regular basis. Regular erections, whether fully used or not, are critical to erection preservation. They keep tissues and veins hydrated to receive blood flow.

Genital hygiene is also paramount in the fight to preserve your wood. Commit to a genital hygiene routine that makes the outside as fit as the inside. Prevent desensitization by giving the limb room to breathe during the day by avoiding tight pants and underwear. Be sure to clean and rinse the member well every day or more often if needed. Wrap it all up Put a tie in your routine using a male organ health lotion (expert recommends Man 1 Man Oil which has been clinically proven to be safe and gentle on the skin) to protect and nourish the delicate genital skin. Creams that have vitamins like A, B, C, and D help protect against bacteria, increase collagen production for elasticity, and promote healthy cell renewal. Look for a cream that includes arginine to stimulate blood flow for firmer erections.