A good libido is linked to good physical and emotional health. So it’s no surprise that the foods you eat play a role in improving your sex life.

A nutritious diet can benefit your sex life in many ways:

by boosting your libido
improve blood circulation and heart health
improve your stamina
Eating a diet high in vegetables and lean protein, and low in foods containing sugar and saturated fat, can also help prevent disorders that affect your libido, such as metabolic syndrome and hormonal disorders.

These seven foods are packed with nutrients that can boost your libido and improve your overall health.

1. Oysters

You have probably heard of the aphrodisiac properties of oysters. The reason is that oysters are rich in zinc. This compound increases blood flow, which can promote blood circulation to the sexual organs. Zinc may be especially important for male fertility because it helps regulate testosterone levels.

According to a 2018 review, a zinc deficiency has a negative effect on testosterone levels. Oysters contain more zinc than any other food source, with one serving providing 673% of your daily value. If you don’t like shellfish, try lobster or crab instead. Both of these types of shellfish are rich in zinc.

Sources of zinc other than seafood include:

cooked beans
pumpkin seeds
cereals fortified with zinc

2. Certain meats

Eating meats or other foods containing specific amino acids could help improve your sex life. Various protein-rich foods, including beef, chicken, and pork, contain compounds that help improve blood circulation, such as:


Smooth blood circulation is essential for sexual response in people of all genders. In particular, one study suggests that arginine supplements may help treat mild to moderate erectile dysfunction (ED). Keep in mind, however, that eating too much red meat can be bad for your heart.

Use animal protein (in moderation, to avoid increasing the risk of heart disease) to keep all systems functioning well in the bedroom. If you follow a vegetarian diet, you can get these nutrients from whole grains and dairy products, including milk and cheese. Carnitine and L-arginine are amino acids found in various protein-rich foods. Whole grains and milk are particularly good sources of zinc.

3. Salmon

Salmon is well known for its heart-healthy omega-3 fatty acids. This pink-fleshed fish, like sardines, tuna and halibut, could play a role in the health of your body and your sex life. Omega-3s help prevent plaque buildup in arteries, study finds. This promotes healthy blood circulation throughout the body.

The proper functioning of the circulatory system reduces the risk of certain diseases that affect sexual function. A large Cochrane review conducted in 2020 indicates that omega-3 fatty acids slightly reduce the risk of coronary heart disease and death, as well as the level of triglycerides (fats) in the blood. Fish is also an excellent source of protein, vitamin B12, vitamin D and iron. It also contains zinc. To help keep your heart and body healthy, try to eat at least two servings of fish per week.

4. Nuts and seeds

Instead of snacking on candy, try snacking on a handful of nuts and seeds. Cashews and almonds are packed with zinc, while a host of healthy snacks contain L-arginine to get the blood flowing.

Try the following products

pumpkin seeds
Sun-flower seeds
pecan nuts
Walnuts are doubly useful, as they are also rich in omega-3s.

5. Apples

Apples are rich in quercetin. This antioxidant, a type of flavonoid, may provide a number of health benefits. When it comes to sexuality, quercetin plays a role in the following areas

promote blood circulation
treat erectile dysfunction
manage symptoms of prostatitis

A 2016 review reports that quercetin can reduce blood pressure at doses greater than 500 mg per day. High blood pressure can lead to sexual dysfunctions because damage to blood vessels impedes blood flow to the genitals. It is one of the causes of erectile dysfunction. In fact, one study reported a 14% reduction in erectile dysfunction in men who ate more fruit. This may be due to their flavonoid content.

In women, high blood pressure can lead to lower sex drive and interest in sex, especially if it causes fatigue. Decreased blood flow to the vagina can affect how the body responds to sexual activity. Overall, a diet rich in flavonoids can improve your overall health and preserve your sex life.

Some healthy foods high in flavonoids include:

the strawberries
the blueberries
dark colored grapes
the Red wine

6. Beets

Beets are rich in antioxidants and vitamins, making them a healthy addition to any diet. They’re also high in dietary nitrates, which means they can help improve your sex life. Dietary nitrates dilate blood vessels, a process known as vasodilation, which improves blood flow. This phenomenon has beneficial effects on muscle contraction. This is why some athletes use nitrates to improve their performance.

Some studies even suggest that a single dose of beetroot juice, or doses spread over a few days, may improve performance during high-intensity intermittent exercise, with short rest periods. Additionally, the dietary nitrates in beet juice can help manage blood pressure. Researchers say it may benefit people with healthy blood pressure and those with high blood pressure. In theory, these same mechanisms could also help improve blood flow and stamina during sex, while improving overall heart health.

Here are other foods high in nitrates

the lettuce
the celery

7. Red wine

Like apples, red wine contains quercetin, an antioxidant that stimulates blood circulation. A 2009 study of 798 women showed that regular, moderate consumption of red wine was linked to increased sexual desire, lubrication, and overall sexual function. The researchers noted that drinking more than two glasses of red wine a day or indulging in other types of alcoholic beverages did not produce the same results. That said, excessive consumption of wine, or any other alcohol, can have the opposite effect and lead to sexual dysfunction.

In summary

While certain foods can get your blood flowing and boost hormone levels, diet alone isn’t always enough to improve your sex life. Consult your doctor if a lack of desire, pain during intercourse, or impotence prevents you from enjoying an intimate relationship with your partner.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.