When it comes to your sexual health and life, there are many strategies you can employ. It makes sense to try a couple of them to understand what works for you. The more you experiment and implement, the better the results will be. One such strategy is adding foods to the diet that boost your libido.

Here are some best foods to get you started.

Overview

Libido defines how weak or strong your sexual intimacy is. Your libido may be altered by exposure to different biological, psychological, and social factors. Various body systems such as vascular, hormonal, and neurological systems also play a vital role in regulating your sex drive. For instance, both men and women with low sex hormone levels are at a higher risk of low libido.

People with a higher natural sex drive tend to exercise regularly, get quality sleep, and eat a healthy diet. Having a healthy libido is linked to your physical and emotional health. Thus, there is no wonder that the foods you eat play a role in enhancing your sex life.

A healthy diet comprises vegetables and fruits and is beneficial to your health and wellness. In addition to boosting your sex drive, it also improves your heart health and stamina.

Besides, eating a diet rich in lean proteins and vegetables and low in saturated fats and sugar can prevent conditions affecting your libido, such as diabetes and hormonal conditions.

Let us have a look at some nutrient-packed foods that can enhance your libido and your overall health.

Avocados

The versatility of avocado makes it a favorite fruit for many. Avocados are rich in Vitamin E, improving your skin and nail health.

They are also rich in potassium, vitamin B6, and monounsaturated fats. All these support a healthy heart and good circulation, both of which are great for sex drive. Erectile dysfunction is twice as likely in men with heart problems.

Moreover, the ingredients of avocados help to prevent damage to blood vessels.

According to a study, avocado lowers the risk of metabolic syndrome, a known triggering factor for erectile dysfunction. As avocados are versatile, they are easy to add to any meal. You can have mashed avocado with chips and salsa, a toast, or a sandwich. 

Pomegranate

Pomegranates are healthy and a sweet treat naturally. They are high in antioxidants that aids in boosting blood flow and thus have a positive effect on sex drive and erectile dysfunction. Various studies have also supported this benefit. Besides, a study has shown that eating pomegranate improved testosterone levels in men and women.

Pomegranates are tasty and work great on cereals, salads, and yogurts. However, they are high in sugar and thus should be consumed in moderation.

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Pumpkin Seeds

Pumpkin is seen to lift your spirits and boost your mood. They are rich in tryptophan, a type of amino acid, which increases serotonin production in your brain. 

Individuals with low serotonin levels are at a higher risk of depression. As low mood is one of the reasons for low libido, consuming pumpkin seeds can help boost it. Pumpkin seeds are also rich in zinc, a mineral essential for testosterone production. Studies have shown that zinc consumption improved testosterone levels.

You can add pumpkin seeds to a salad, trail mix, or cereals.

Oysters

Many of you may be aware of the aphrodisiac properties of oysters, and the reason is high zinc content.

As discussed above, zinc plays an important role in regulating testosterone levels. Oysters are rich in zinc content, providing 673% of your daily value.  If you are not a fan of oysters, you can have crab or lobster instead.

Ground Flax Seeds

Flax seeds are rich in antioxidants that boost blood flow to the sexual organs. They are rich in lignans, keeping you vibrant. Ligans are estrogen-like chemicals with antibacterial, antiviral, and anticancer properties.

Besides, ground flax seeds are also rich in omega-3 fatty acids and L-arginine, which further boost the sex drive. You can have flax seeds with a smoothie, oatmeal, salads, or meatballs.

Meats

Meats are rich in healthy amino acids and can improve your sex life. High protein foods such as chicken, beef, and pork have components that improve blood flow, such as:

  • L-arginine
  • Carnitine
  • Zinc

Smooth blood flow is an essential factor for healthy sexual response in both men and women. Meats are high in arginine, a type of amino acid that manages moderate cases of erectile dysfunction.

However, you should be aware that having too much red meat is bad for your heart. So, have animal-based protein in moderation to avoid the risk of heart conditions and boost your sexual health.

Dark Chocolate

Yes. It is good news for all chocolate lovers. Dark chocolate boosts the production of neurochemicals dopamine and serotonin, which are feel-good chemicals. Antioxidants in cocoa, known as flavonols, also relax blood vessels and boost blood flow. This aids in better circulation to the penis, improving erection. 

The number of flavanols in chocolate can differ. But the best source comes from unsweetened cocoa. For best results, opt for less processed variety.

Fatty Fish

Fatty fishes such as salmon, tuna, and sardines are rich in heart-healthy omega-3 fatty acids. These fatty acids keep your body and sex life healthy.

Studies have shown that omega-3 fatty acids prevent the buildup of plaque in your blood vessels, promoting healthy blood flow in your body. Keeping your blood vessels healthy lowers the risk of health conditions that impede sexual function.

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It is also seen that omega-3 fatty acids lower the risk of high cholesterol levels and coronary heart disease events and death. Fatty fish is also rich in vitamin B12, vitamin D, protein, iron, and zinc. 

The Food and Drug Administration (FDA) recommends two fatty fish servings per week for heart and body health.

Apples

This fruit is rich in a compound known as quercetin. It is an antioxidant, a type of flavonoid, with numerous health benefits.

Some sexual health benefits of apples include:

  • Boosting circulation
  • Treating erectile dysfunction
  • Managing symptoms of prostatitis

A study has shown that quercetin can lower your blood pressure when taken at a dose above 500 mg per day.

Hypertension is one of the leading causes of sexual dysfunction as blood vessel damage affects blood flow to the genitals. Studies have shown that men with a higher intake of apples had a 14% reduction in ED and is thought to be due to its flavonoid content.

In females, hypertension results in low libido, fatigue, and less interest in sex. Reduced blood flow to the vagina influences how your body responds to sexual activity. 

Overall, diet rich in flavonoids enhances your health and keeps your sex life healthy.

Beetroots

Beets are rich in vitamins and antioxidants, making them a healthy inclusion to your diet. They are also rich in nitrates, boosting your sex life. Nitrates help expand blood vessels, a process known as vasodilatation, enhancing blood flow. It also has a beneficial effect on muscle contraction.

Athletes take nitrates for the same reason. Studies have shown that beetroot juice is taken for a few days improves your performance for high-intensity, intermittent exercise with short rest periods.

Nitrates in beetroot can also help manage high blood pressure. Researchers believe that this property can also help people with healthy blood pressure. Improved circulation also improves blood flow to the genitals and enhances your stamina during sex. It also boosts your overall health.

Red Wine

Like apples, red wine is rich in quercetin, an antioxidant that enhances blood flow. A 2009 study has shown that moderate intake of red wine in women was linked with lubrication, higher sexual desire, and overall sexual health.

However, drinking more than two glasses of wine or other alcoholic beverages in a day can have a reverse effect on your sexual health, resulting in sexual dysfunction.

Supplements 

Along with foods, some supplements can also improve your sexual health. Some of them are:

  • Vitamin A: It aids in producing sex hormones, including testosterone. This vitamin is vital for both men and women. In women, it regulates the reproductive cycle and sperm production in men. Vitamin A is present in milk, meat, eggs, and orange or yellow vegetables and fruits. 
  • Vitamin B: A deficiency of vitamin B12 can cause a lack of pleasure during climax. B vitamins are present in seafood, meat, wholegrain bread, green leafy vegetables, and brown rice.
  • Vitamin C: While it is more famous for managing the common cold, it is also good for your sex life. Citrus vegetables and fruits are rich in vitamin C.
  • Vitamin E: It is good for blood circulation, stamina, and energy. Eggs, oily fish, and dairy products are good vitamin E sources.
  • Magnesium: Adequate amount of magnesium is required for good sleep and sex drive. Some good magnesium sources are seeds, whole grains, dark green leafy vegetables, nuts, eggs, and brown rice.
  • Selenium:  Brazil nuts are rich in selenium, and having a single piece can improve your libido. Other sources include cabbage, onions, seafood, broccoli, mushrooms, and whole grains.
  • Zinc: While a zinc deficiency may not lower your sex desire, it may cause infertility or sterility. Zinc is present in whole grains, red meat, pulses, cheese, and eggs.
  • Iron: Iron is necessary to maintain your sexual arousal. Its deficiency may result in anemia, one of the major causes of fatigue and lack of sexual desire. Iron is found in egg yolk, dry fruits, red meat, and green vegetables.
  • Phosphorus: It boosts your sexual health and can be found in eggs, soya beans, dairy products, and fish.
  • Calcium: It is good for bones but also for your sexual health. A calcium deficiency can hamper coherence and increases irritability. All this may affect your wellbeing and even sex drive. Yogurt, bread, milk, oranges, and cheese are some excellent sources of calcium.
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Consultation

Even if you have a healthy diet and take a natural approach to boost your sex drive, it is still a good idea to talk to your doctor. They can help you find out underlying health problems, if any.

They may also suggest some strategies to improve sex drive, including:

  • Making healthy lifestyle choices
  • Communicating with your partner
  • Treating medical conditions, if any

Knowing the underlying cause makes it easier to find a solution.

Final Thoughts

Having nutritious foods is an excellent way to boosting your sex drive. Although certain foods can boost your hormone levels and keep your blood pumping, a diet is not always sufficient to improve sex life.

If you notice pain during intercourse, lack of desire, or impotence, which holds you back from enjoying a healthy sexual relationship with your partner, it is best to consult your doctor.

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