Embarking on a journey to enhance your sexual experiences can start right at your plate. The foods you consume play a crucial role in influencing your energy levels, mood, and overall well-being, all of which contribute to a satisfying sex life.
Sexologists, cardiologists, and psychologists agree: how much (and what) you consume has a huge impact on your sexual health
SPINACH AND OTHER GREEN VEGETABLES
Spinach is a potent source of magnesium, which helps dilate blood
vessels, according to Japanese researchers. Better blood flow to the
genitals, as you’ve learned, creates greater arousal for men and women.
Spinach and other green vegetables like broccoli, Brussels sprouts,
kale, cabbage, Swiss chard, and bok choy are also good sources of our
favorite sex nutrient—folate. Extra insurance for good reproductive
health, folate may lower blood levels of a harmful substance called
homocysteine. This abrasive amino acid irritates the lining of arteries
and encourages plaque to adhere to it. A high level of homocysteine is a
significant risk factor for peripheral arterial disease (PAD). But it
appears that dietary folate is protective. In a study of 46,000 men.
Harvard University researchers found that those who consumed the most
folate daily were 30 percent less likely to develop PAD (Peripheral
Arterial Disease) than men who ate the fewest folate-rich foods.
UNSWEETENED TEA
The antioxidant catechin found in tea promotes blood flow all over
the body for sex power and brainpower; it enhances memory, mood, and
focus. One particularly potent catechin, a compound called ECGC
prevalent in green tea, is thought to increase fat burn. A study in the
Journal of Nutrition found that people who consumed the equivalent of
three to five cups of green tea a day for 12 weeks experienced nearly a 5
percent reduction in bodyweight. Drink freshly brewed green or black
tea every day-hot or iced. Bottled teas don’t offer the same benefits.
And keep the sugar out of it. Unsweetened tea is an excellent
alternative to high-calorie, sugar-laden soft drinks and juices. One
12-ounce can of soda has about 10 teaspoons of sugar in it. America is
drinking itself into obesity! The high-fructose corn syrup in many soft
drinks raises insulin levels, which can over time develop into diabetes.
Studies also show that getting too much sugar lowers the body’s ability
to produce endorphins. Low endorphins can lead to depression, and know
that depression sucks the life out of our sex drive.
PEACHES AND OTHER FRUIT
If you are looking to add some deductions to your 1040 form, eat more
grapefruit, oranges, and peaches. Men who consume at least 200
milligrams of vitamin C a day improve their sperm counts and motility,
according to research at the University of Texas Medical Branch. In the
study, 75 men ages 20 to 35 (all heavy smokers with poor sperm quality)
were divided into three groups: two that took 200 and 1,000 mg of
vitamin C, respectively, and a group that took a dummy pill. The daily
vitamin C takers significantly improved the quality of their sperm, with
the 1,000 mg group showing the greatest boost in sperm counts. In a
later study, 30 infertile men were able to impregnate their partners
after just 60 days of vitamin C supplementation. In some men, fertility
was restored in just 4 days.
When in the produce aisle, also pick up some watermelon too. They are
filled with high concentrations of the good-for-your-heart, good-for-sex
phytonutrients lycopene, beta carotene, and, the big one, citrulline.
Citrulline is particularly exciting for its ability to relax blood
vessels, according to studies at Texas A&M University. When you eat
watermelon, the citrulline is converted to the helpful amino acid
arginine. “Arginine boosts nitric oxide, which relaxes blood vessels,
the same basic effect that Viagra has, to treat erectile dysfunction and
maybe even prevent it,” explains Bhimu Patil, PhD, director the Texas
A&M’s Vegetable and Fruit Improvement Center.
EGGS
Over easy, hard-boiled, or scrambled, eggs aren’t the most sensual
food on the menu, but it’s hard to beat them for a fit and healthy body
inside and out. Eggs are rich in vitamins B6 and B5, which help balance
hormone levels and ease stress, and are important for a healthy libido.
Calorie for calorie, eggs deliver more biologically usable protein (if
you eat the yolks) than any other food, including beef. Eggs are an
excellent part of a weight-loss strategy thanks to their protein and
B12, a vitamin that studies have shown is necessary for breaking down
fat. One study in the International Journal of Obesity found that when
overweight people ate two eggs or a bagel for breakfast 5 days a week
for 8 weeks, those who ate the eggs lost 65 percent more weight (and
lost it faster) than the bagel eaters.
RED WINE AND MEAT
Sounds like the makings of a good time to us! Italian researchers
recently found that the antioxidants and alcohol in the wine may trigger
the production of nitric oxide in the blood, which helps artery walls
to relax, increasing blood flow to the genitals. Just limit yourselves
to a glass or two. More alcohol than that can put a damper on sexual
performance and lead to bed spins of a not-very-sexy nature. Worth
noting: even teetotalers can benefit from the red grape. Dark grape
juice contains antioxidant polyphenols that protect the cardiovascular
system and help keep skin flexible and elastic.
That brings us to the meat of this entry. Red meat. Lean cuts are
great sources of zinc, a mineral that curbs production of a hormone
called prolactin, which at high levels can cause sexual dysfunction,
according to Berman. Zinc is also a key muscle-building nutrient, and
the high concentrations of conjugated linoleic acids (CLA) in beef,
studies show, may spur weight loss. Choose filet mignon or other deep
red cuts with round or loin in the name, because they are the leanest.
SEEDS AND NUTS
Pumpkin and sunflower seeds, almonds, peanuts, walnuts, and other
nuts all contain the necessary monounsaturated fats with which your body
creates cholesterol—and your sex hormones need that cholesterol to work
properly. That’s something the ancient Romans didn’t know when they
tossed walnuts at newlyweds for good breeding luck. Long linked to
fertility—the shell, of course, resembles a man’s cojones; the inside
meat is vulvalike in form—nuts make a perfectly sexy snack. Packed with
muscle-building protein and filling fiber, they are a heart-healthy,
albeit calorie-dense, treat.
Pistachios contain plant cholesterol that can produce a 10-point drop
in your triglycerides and a 16-point decline in your LDL (bad)
cholesterol, reports the Journal of the American College of Nutrition.
Brazil nuts are the richest source of selenium—a mineral that has been
linked to preventing cancers of the prostate and colon—you can eat.
Pecans deliver the most antioxidants of any nut. Adding them to your
diet may reduce your risk of cancer, heart disease, and Alzheimer’s
disease. Walnuts, almonds, and other nuts also reduce levels of LDL
cholesterol, and a compound called lipoprotein(a) that increases
clotting and can lead to a stroke, according to a study published in
Annals of Internal Medicine. (Are you getting the point yet why we’re
nuts for nuts?) Sunflower seeds pack the highest natural vitamin E
content of any food. “No antioxidant is more effective at fighting the
aging effects of free radicals,” says Barry Swanson, PhD, a professor of
food science at Washington State University.
BEANS AND EXTRA PROTEIN
Protein is so important to weight maintenance that you should eat it
with every meal and snack. Proteins boost metabolism a little more
during digestion than any other type of food. Plus protein increases
metabolism by helping to build muscle and stall the muscle loss that
naturally happens as we age. Muscle is more metabolically active than
fat is, so the more lean muscle on your body the better at burning
calories it will be. Plus, well-toned abs and thighs are nice to look at
when unadorned by clothing. So, how do you eat more protein without
going overboard on eggs and meat? Beans—they’re good for the heart and
your glutes. Kidneys, garbanzos, black beans, and navy beans are full of
muscle-building protein.
While they may not be the best choice for a side dish if you plan on
sex for dessert, building your meal plan around a foundation of beans
and legumes will ultimately pay off for you sexually. Many studies show
that bean eaters are leaner and healthier than people who don’t eat
beans. According to one study in the Journal of the American College of
Nutrition, people who eat 3/4 cup beans or legumes a day have lower
blood pressure and smaller waists than people who get their protein from
meat. Beans are also full of cholesterol-lowering soluble fiber. A
quarter cup of red kidney beans delivers 3 grams of fiber, plus more
than 6,000 disease-fighting antioxidants. Navy beans are particularly
rich in potassium, which regulates blood pressure and heart
contractions, something you’ll need as your heart starts racing when he
does that special move that makes you melt.
FATTY FISH
If, as doctors like to say, what’s good for your heart is good for
your love life, oily coldwater fish like salmon, mackerel, sardines, and
tuna should figure heavily into your weekly meal rotation. The omega-3
fatty acids DHA and EPA found in fish help to raise dopamine levels in
the brain that trigger arousal, according to sexologist Yvonne K.
Fulbright, PhD. Other health benefits: anti-inflammatory properties that
fight blood clots and heart arrhythmias, better brain function, and
protection against dementia. Studies show that omega-3s can also reduce
symptoms of depression. Research from the University of Pittsburgh
showed that people with high omega-3 blood levels were happier and more
agreeable. Tell us that can’t help you get more sex! Fish is one of the
many healthy foods that contain the amino acid L-arginine, which
stimulates the release of growth hormone among other substances and is
converted into nitric oxide in the body. It’s worth repeating: nitric
oxide is critical for erections and it can help women’s sexual function
as well by causing blood vessels to open wider for improved blood flow.
OATMEAL AND OTHER WHOLE GRAINS
Eating oatmeal is one of the few natural ways to boost testosterone
in the bloodstream. The male hormone plays a significant role in sex
drive and orgasm strength in both men and women. Oats (as well as seeds,
ginseng, nuts, dairy, and green vegetables) contain L-arginine, an
amino acid that enhances the effect nitric oxide has on reducing blood
vessel stiffness. L-arginine has been used to treat erectile
dysfunction. Like Viagra, it helps relax muscles around blood vessels in
the penis. When they dilate, blood flow increases so a man can maintain
an erection. Oatmeal and other whole grains like whole-grain bread,
brown rice, and barley also qualify as good-for-the-heart,
better-for-the-gut foods. They are slow-burning, complex carbohydrates
that won’t drive your blood sugar through the roof. They keep you
feeling fuller longer and provide excellent energy. Try a bowl of
steel-cut oatmeal with fresh berries and bananas with a drizzle of honey
before your next marathon sex session.
OYSTERS AND OTHER SHELLFISH
In addition to their reputation as the ultimate aphrodisiac (thanks
to their resemblance to female genitalia), raw oysters actually do have a
connection to sexual function. Oysters hold more zinc than most any
other food, and it is believed that this mineral may enhance libido by
helping with testosterone production–higher levels of the hormone are
linked to an increase in desire. Zinc is also crucial to healthy sperm
production and blood circulation. While Casanova reportedly ate 50 raw
oysters a day, about six will provide double the recommended daily
allowance of 15 mg of zinc. To spice things up a bit, try a few dashes
of hot sauce on your raw oysters. Other good sources of zinc are shrimp,
red meat, pumpkin seeds, poultry and pork, eggs, and dairy products.
DARK CHOCOLATE
Devouring something gooey and decadent is incredibly sensual. Dark
chocolate, in particular, contains a compound called phenylethylamine
that releases the same endorphins triggered by sex, and increases the
feelings of attraction between two people, according to research
published in the Journal of the American Dietetic Association. In fact,
brain scans in a British study showed that eating chocolate causes a
more intense and longer brainbuzz than kissing does. In this study
researchers monitored the brains and heart rates of couples while they
kissed passionately or ate chocolate. The brains of both men and women
showed greater stimulation while the chocolate melted on their tongues
than when their tongues were tied in a passionate kiss.
What’s the “healthiest” chocolate? The disease-fighting flavonols
that make dark chocolate good for the body also cause the bitterness. To
balance flavor and health benefits, try dark chocolate with 70 percent
cacao, recommends Jeffrey Blumberg, PhD, who directs the Antioxidants
Research Laboratory at Tufts University A 2-inch square chunk, at about
100 calories, will deliver a healthy treat without messing with your
weight-management efforts.
STRAWBERRIES AND OTHER BERRIES
Red is sexy. Red roses, sports cars, slinky red dresses.
Strawberries. Researchers at the University of Rochester conducted
experiments on undergraduate students to see if there was any real
connection between the color and sex. In one, male and female students
viewed images of women on red or white backgrounds. The men found a
woman’s image on red more attractive than on white, while the female
students did not. In another test, men were asked to rate attractiveness
of pictures of women on red, white, gray, green, or blue backgrounds.
As expected, the men scored the women on red as more sexually
attractive. They also said they would spend more money on the women in
red than on those in the other colors.
Strawberries can be considered sexy for another reason besides their
sensual color: they are high in the B vitamin folate that helps prevent
birth defects, and vitamin C, a potential libido booster. Strawberries
dipped in melted dark chocolate anyone? Or how about the classic
strawberries and whipped cream? Blueberries (and blackberries) are just
as sexy. Ideal for a great morning-after breakfast in bed, so you have
energy for round 2, both berries contain compounds that are thought to
relax blood vessels and improve circulation for a natural Viagra-like
effect. Plus, they are tremendous workhorses for pushing excess
cholesterol through your digestive system before it can be broken down,
absorbed, and deposited along the walls of your arteries.
