There are some reasons why nutrition is important in sexual health. All of us may know that an unobstructed blood flow and healthy hormone levels are required for sexual performance. Actually, foods play a vital role in healthy sex life. While some certain foods can increase your sexual libido or make your sexual performance last for longer, other foods can negatively affect your sex drive.
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In this article, Healthy Guide will show you some of the main reasons why nutrition is important in sexual health. A good diet can help increase your libido. So, changing your eating habits can help you deal with your sexual issues.
I. Nutrition And Sexual Health
When it comes to learning why nutrition is important in sexual health, you should know the relationship between nutrition and sexual health.
1. Foods For Fertility
This should be the first reason why nutrition is important in sexual health that we want to mention in this article. If you want to get pregnant or improve your reproductive health, you should avoid some certain foods while include some other foods in your diet. Consume foods that contain vitamin C and folic acid because these nutrients help avoid birth defects and strengthen sexual organs. Some good choices for you are broccoli, lentils, beetroot, oranges, tomatoes, etc. And, you should avoid consuming meat, fish, ice-creams and alcohol.
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2. Foods For Libido
Some certain foods can help you have a stronger arousal. So, if you want to increase your sex drive, you should consume superfoods like strawberries because they are rich in antioxidants that help increase blood flow in the penile area. Also, chocolate is also beneficial because it contains methylxanthines that help increase your libido. And, alcohol is not good for sex drive since it reduces arousal and sensitivity.
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3. Foods For Stamina And Flexibility
Consuming healthy foods can help you try new positions and simultaneously stretch the limbs better during sexual intercourse. You should include oranges, milk, sesame seeds, and avocadoes in your daily diet. Although only a diet change cannot make you flexible, it will help with the flexibility of your tendons, ligaments and joints. In order to increase your endurance, you should consume more ginger, lean meat, eggs, apples and peanut butter.
4. Foods For Weight And Sexual Functions
This is another reason why nutrition is important in sexual health that you should not look down, yet try to know for good. According to a study , being overweight can decrease the pleasure of your sex life. Actually, you should keep away from foods that are rich in sugar and oil because they will cause unsightly fat deposits on your belly, hips, and arms and also cause an imbalance in estrogen levels. According to a study, if you do not consume nuts, green vegetables, and other vitamin E sources, your sexual functions will be weakened.
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5. Foods For Sperm Health
This is the last reason why nutrition is important in sexual health that you should not look down. Zinc is an essential mineral for increasing your sperm health. It also increases sperm production. Therefore, you should consume foods like sesame seeds, almonds, brown rice and leafy green vegetables to add more zinc to your body. Besides, vitamin E-rich foods can also be helpful. Plus, you should include omega-3s- rich foods in your daily diet to improve blood flow.
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II. Vitamins, Minerals And Supplements For Sexual Health
Vitamins and other nutrients, found in the foods and in supplement form, can create a foundation for healthy sexual health. They also help to deal with some common causes of sexual dysfunction.
The link between sexual health and zinc is not understood, but zinc can affect your body’s testosterone production. Also, it is required for the development of semen and sperm in men. Besides, adequate zinc levels can boost male fertility. You can find zinc in supplement form and some foods such as pine nuts, pumpkin seeds, spinach, red meat, and chickpeas.
Arginine is an amino acid used to help your blood vessels relax and increase blood flow. If you are a man, increased blood flow to the penis is very important for maintaining an erection.
When you take this supplement, your intestines will break down most of it before it reaches the bloodstream. Studies found that this supplement is effective in treating mild erectile dysfunction. Apart from supplements, this amino acid can also be found in foods such as watermelon, walnuts, fish, almonds, fruits and leafy vegetables.
3. Vitamin B
By consuming plenty of B vitamins- rich foods such as bread, pork, poultry, wholegrains, pulses and eggs, you can enhance your mood. It is recommended to take a B-Complex that can help deal with stress, depression and lack of energy. Vitamins B are also required for supporting the adrenal glands, hence producing a variety of hormones.
- Vitamin B2: This vitamin helps restore the natural lubricant production. Foods rich in vitamin B2 include milk, beef liver, lamb, yogurt, almonds, mushrooms, spinach and sun-dried tomatoes.
- Vitamin B3: According to a research , this vitamin helps to increase the production of sex hormones. It also promotes blood circulation, hence creating erectile function in men and improving genital sensitivity in women. Good food sources of vitamin B3 are fish, poultry, pork, beef, avocados, mushrooms, green peas, sunflower seeds and peanuts.
- Vitamin B6: Getting enough vitamin B6 can help prevent the low sexual desire in women during and after menopause. Some good food sources of vitamin B6 include beef liver, chickpeas, chicken breast, bananas, tuna, turkey, salmon, boiled potatoes, and ground beef.
- Vitamin B9: Getting enough vitamin B9 is important for those who want to get pregnant. In men, this vitamin has been found to reduce the risk of abnormal sperm Foods that are rich in vitamin B9 include asparagus, spinach, avocado, black-eyed peas, lentils, broccoli, romaine lettuce, oranges, papaya, mangos, guavas and bananas.
4. Vitamin C
Vitamin C is known as a powerful antioxidant. It helps to inhibit or prevent the oxidation of molecules caused by harmful free radicals. Therefore, it is important to increase the antioxidants levels in the body. Citrus fruits are a great source of vitamin C, which supports sexual health. Besides, leafy green vegetables, bell peppers, papayas, kiwis, tomatoes and strawberries are also great sources of vitamin C. Vitamin C promotes the blood flow, hence keeping an erection. Besides, increased blood flow to the female genitals also increases sensitivity and enjoyment.
Antioxidants have been found to protect tests and sperm from the damaging effects, hence safeguarding male fertility. Spirulina is a great source of antioxidants. You can buy it in the forms of powder or capsule.
6. Vitamin D
According to a study , vitamin D is an essential vitamin for overall health including blood pressure, immune system, and cholesterol. Also, it plays a vital role in sex drive. Meanwhile, the deficiency of vitamin D can reduce the levels of hormones, which affect sexual desire and performance. Therefore, to improve mood and libido, you should take a vitamin D supplement daily if you do not spend much time outside.
7. Vitamin E
For both men and women who experience sexual dysfunction, vitamin E can be a powerful weapon. This vitamin increases good circulation, which is very important for sexual function. Besides, it also helps in repairing damaged tissue, reducing the PMS symptoms in women, promoting natural lubrication, and dealing with prostate enlargement in men. Food sources of vitamin E include mustard, kale, spinach, turnip greens, almonds, parsley, broccoli, avocado, sesame, pumpkin, and sunflower seeds, and pine nuts.
The nitrates are found naturally in some certain plant-based foods. The plant-based nitrates increase blood flow, which is very important for sexual life in both men and women. Some food sources of nitrates include beets, cabbage, broccoli, eggplant, garlic, fennel, kale, cucumber, radishes, kohlrabi, iceberg lettuce, and pumpkin.
III. Healthy Foods For Sexual Health
After knowing the reasons why nutrition is important in sexual health, you should know some of the healthy foods that you should include in your daily diet in order to improve your sexual performance.
1. Goji Berries
They are known as a strong sexual stimulant. This is because they increase testosterone levels which helps increase libido in both women and men. Also, they help improve overall mood, stamina and wellbeing. All of them are vital components for a healthy sex life. Therefore, if you are looking for a sexual stimulant, you should consider including Goji berries in your daily diet.
2. Wild Salmon
Wild salmon can help boost your sexual stamina thanks to their high content of omega-3s. Studies found that these fatty acids are important for the healthy function of the nervous system. They also deal with depression and simultaneously improve your memory, mood, and brain power.
Celery is not a libido- inducing food, but some studies have shown that consuming celery can increase the levels of pheromone, making a man more attractive to his partner. So, you should consume celery if you want to increase libido naturally at home.
4. Bee Pollen
Bee pollen is not only great for sex drive, but it also increases your confidence and energy. Also, it helps reduce stress, increase your endurance, and simultaneously enhance your immunity. Plus, it also has a positive effect on sperm count, hence increasing fertility.
5. Sweet Potatoes
Sweet potatoes have high content of potassium, which has been found to deal with high blood pressure and erectile dysfunction. Also, sweet potatoes are high in beta-carotene, which helps in boosting fertility by providing better cervical fluid.
Oysters are well-known as a libido booster. This is because they are loaded with zinc and amino acids. Besides, oysters are also loaded with B vitamins that helps in increasing blood circulation.
Avocados contain high content of folic acid that helps in metabolizing protein, hence giving you more energy. Besides, avocados are also rich in vitamin B6, which helps boost male hormone production. Plus, avocados are rich in potassium, which helps in regulating a woman’s thyroid gland. Therefore, they help increase mood in both men and women.
Apart from being high in lycopene, watermelon also has citrulline, which helps relax blood vessels like the way Viagra works.
9. Dark Chocolate
Apart from boosting blood flow, eating dark chocolate helps increase the feel-good hormones named serotonin and dopamine. So, it can help reduce stress levels and simultaneously promote relaxation.
Asparagus has been known as a powerful aphrodisiac for years. This vegetable is high in folic acid and potassium, both of which help increase the release of histamine, which is required for a healthy sex life in both women and men.
Blueberries contain powerful antioxidants, which help relax the blood vessels, hence improving blood circulation to the sex organ and maintaining stronger erections. Besides, blueberries also boost the dopamine levels.
Eating raw garlic can increase your libido thanks to its high content of allicin, which has been found to increase blood circulation to sexual organs. To reap the benefits, you should consume raw garlic for a month.
You can turn up the heat by adding chili to your meals. Eating chili helps increase the metabolism, release feel-good endorphins, and increase blood flow. You can try combining chili with dark chocolate for the ultimate stimulation.
Ginger contains circulation boosting properties and it can also increase sex drive. You can try drinking ginger tea, or grating ginger into a spicy curry with chili.
Peanuts are known as a great libido booster because they are rich in L-arginine, which helps in improving sexual function in males by relaxing blood vessels. Studies have found that L-arginine can help deal with erectile dysfunction thanks to its effect on the blood vessels.
16. Pumpkin Seeds
According to a study about libido-boosting foods , pumpkin seeds are known as a great libido booster because they help in increasing sexual appetite and desire. Besides, pumpkin seeds are high in zinc, which is required for the production of testosterone. Besides, pumpkin seeds are also rich in omega-3 that is very important for sexual health.
IV. Unhealthy Foods For Sexual Health
When it comes to sexual health improvement, you should try to keep way from the following foods:
Bad breath may be a turn off, but you should not use mint as a natural cure, especially if you are a man. This is because the menthol found in mint can reduce testosterone that reduces your sex drive.
It may be hard to avoid consuming sugar, but you should remember that consuming sugar can increase the hormone insulin levels, which can store belly fat, reduce the testosterone levels and lose muscle mass, hence ruining your libido. Making an effort to reduce the intake of sugar can help you prevent ruining your sexual life.
Cheese made from cow’s milk is packed with synthetic hormones, which can potentially affect your body’s production of hormones, including testosterone and estrogen. Therefore, consuming cheese can negatively affect your sex drive.
Although alcohol can remove inhibitions, it can also negatively affect your performance in bed. A drink or two can get you in the mood, but drinking too much can have the opposite effect, worsening your mood.
Caffeine-based products are very dehydrating and consuming them can have negative effects on your adrenal glands . When combined with anxiety and stress, it can make you harder get into the mood.
After reading this interesting article, we hope that you know the reasons why nutrition is important in sexual health and know which foods you should consume more as well as which foods you should avoid for healthy sexual life. Actually, nutrition is very important for sexual health, so you should try to make some dietary changes in order to improve your performance in bed.
If you think that this article is helpful and can help other people around you those are facing sexual problems, you should share this list with them as soon as possible. One more thing, if you have any ideas about this topic, you should feel free to leave your comments in the comment box below. For further tips and facts related to sexual health, you can visit our Sexual Health Category. Here we give readers several best secrets for sexual health care and sex life improvement that do not require medical usage or too much money!