It may be green and leafy, but spinach is also the ultimate man food. This noted bicep builder is a rich source of plant based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age related macular degeneration. Aim for one cup of fresh spinach or half a cup cooked per day.