Lack of libido can create problems for relationships and couple’s ability to feel connected. There can be a number of factors that impact a person’s desire to “get frisky”; including psychological reasons such as stress, depression, and anxiety, medications, self-esteem, and so on. Low libido may also be due to hormones being out of balance, or circulatory problems such as poor blood flow.

Consuming a diet high in healthy fats, whole fruits and vegetables, and antioxidants is a good start to supporting a healthy libido; and avoiding trans fats and saturated fats, sugar, and processed foods can help too. But are there any foods that can specifically help boost your sex drive and performance?

Yes!

Here are our top 5 foods that you might want to incorporate into you and or your partner’s diet to help keep the “fire” going or to get that “spark” started.

#1. Ginkgo Biloba

Ginkgo Biloba is a a tree, native to China, that has been grown for thousands of years for a variety of uses. Ginkgo has the ability to improve blood levels of nitric oxide, which improves circulation via the dilation of blood vessels (1).

As a result, ginkgo biloba may also be useful for treating various symptoms of sexual dysfunction by improving blood flow to those areas of the body.

Research has been done on the use of ginkgo biloba for antidepressant-induced sexual dysfunction. After consuming 60–120 mg of ginkgo biolba daily both male and female participants said they experienced positive effect on all 4 phases of the sexual response cycle: desire, excitement (erection and lubrication), orgasm, and resolution (afterglow), although effects appeared stronger in female participants (2). This herb can be consumed in capsule, tablet, liquid extract, and dried leaves/tea form (2).

#2. Eat Chocolate

Throughout history, chocolate has been a symbol of desire. Not just because of its delicious taste, but because of its power to improve sexual pleasure.

Dark chocolate increases serotonin and dopamine levels in the brain, making us happy and help put us in the ‘mood’. Chocolate also contains phenylethylamine, which is a compound that we have been shown to produce when we are in love. Given that low mood and stress can be strongly linked with lower sex drive, a few squares of dark chocolate daily is a good way to pump up the passion. Plus, cocoa increases blood flow, which aids in stimulation during sex. 

As a result, chocolate can produce some aphrodisiac feelings of love and mood-lifting effects. Although the role it plays in boosting a healthy libido may be more psychological than physical (3,4).

#3 Pistachio Nuts

Pistachios may have a variety of health benefits, including helping lower blood pressure, control weight and reduce the risk of heart disease (5,6,7).

Moreover, they may also help reduce symptoms of erectile dysfunction. In one small study, men who consumed 3.5 ounces (100 grams) of pistachio nuts per day for three weeks experienced increased blood flow to the penis and firmer erections (8).

 You can try our Cranberry Pistachio Bark for inspiration!

#4 Oysters

Research shared at a 2005 conference of the American Chemical Society that oysters, clams, and scallops contain compounds that raise testosterone and estrogen levels. This is due in part to their vitamin D and zinc levels (9). A boost in healthy hormone production translates into heightened sexual desire in many cases.

As noted above, oysters are an excellent source of zinc and vitamin D. Six raw oysters contain 32 mg, or 291% of the Daily Value for zinc, and 269 IU or 67% of your Recommended Daily Intake for vitamin D; both of which can help boost testosterone levels, and subsequently aid in blood flow to sexual organs in both genders.

Don’t care for mollusks? Feast on lobster or crab instead. Both types of shellfish are loaded with zinc too (9).

#5 Maca

Maca (Lepidium meyenii) is a root vegetable that mainly grows in the Andes of central Peru. Maca is a cruciferous vegetable related to broccoli, cauliflower, cabbage and kale. It has been used for years to enhance fertility and sex drive.

A 12-week study noted that 42% of men who took 1,500–3,000 mg of maca daily experienced an increased sex drive (10). Furthermore, in a review of 4 studies in 131 people, taking maca consistently for at least 6 weeks improved sexual desire. It also helped treat mild erectile dysfunction in men (11).

Additionally, some evidence suggests that maca may help combat the loss in libido that may occur as a side effect of certain antidepressant medications (12).

Most studies found that taking 1.5–3.5 grams daily for at least 2–12 weeks was sufficient to boost libido (13, 14). You can buy supplements in various forms including powders, capsules, and liquid extracts.

 

So, eat a whole foods-based diet with lots of fresh fruits and vegetables, incorporating our top 5 foods to boost your libido, to kick your sex drive into overdrive. Feel the love!

 

References

1. https://pubmed.ncbi.nlm.nih.gov/18446847/
2. https://pubmed.ncbi.nlm.nih.gov/9611693/
3. https://works.bepress.com/emmanueloheneafoakwa/90/
4. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1743-6109.2006.00236.x
5. https://pubmed.ncbi.nlm.nih.gov/24980134/
6. https://pubmed.ncbi.nlm.nih.gov/20833992/ 
7. https://pubmed.ncbi.nlm.nih.gov/21228801/
8. https://www.eurekalert.org/pub_releases/2005-03/acs-oc030805.php
9. https://pubmed.ncbi.nlm.nih.gov/12472620/
10. https://pubmed.ncbi.nlm.nih.gov/20691074/
11. https://pubmed.ncbi.nlm.nih.gov/25954318/
12. https://pubmed.ncbi.nlm.nih.gov/12472620/
13. https://pubmed.ncbi.nlm.nih.gov/20691074/ 

 

cOutside of the probable immediate pleasure, sexual activity (especially on a regular basis) has some other surprising health benefits! Sexual activity, whether intercourse or masturbation, can offer many benefits to all facets of your life – Including physical, intellectual, emotional, psychological and social advantages.

So, here are the top 10 health benefits of having sex, whether it is by yourself or with a partner!

 

#1. Can Improve Your Cardiovascular Health

One great thing about sex is that it can improve your cardiovascular health by not only lowering your blood pressure but strengthening muscles, burning calories and increasing heart health. Overall, it helps reduce risk of heart disease, stroke and hypertension. (1)

Individuals with active sex lives tend to exercise more frequently and have better dietary habits than those who are less sexually active. Research shows that physical fitness may also improve sexual performance overall (1). So to support a healthy heart and great sex, remember to exercise regularly.

 

#2 Burn Calories

If you are someone that doesn’t like working out at the gym, maybe “working out in the bedroom” might be a better and more fun approach! In a 2013 study, 21 heterosexual couples were asked to wear SenseWear fitness trackers during their lovemaking to determine how many calories were burned. The results concluded that men burn 100 calories during the average sex session (about 25 minutes), while women burn about 69 calories (2). Harvard medical school reported that sex burns about five calories per minute. 

 

#3 Reduce Pain

Believe it or not, sex can help relieve pain. A review of peer‐reviewed literature on the associations between distinct sexual activities and various factors of psychological and physical function found having an orgasm increases blood flow, and releases endorphins and other natural pain-relieving chemicals (3).

Another study showed how engaging in sexual activity during a headache attack can positively impact headache intensity. The results of the study found: 60 percent reported an improvement during a migraine, 70 percent reported moderate to complete relief during a migraine, 37 percent reported improvement of symptoms in cluster headaches, 91 percent reported moderate to complete relief in cluster headaches (4). So…. in reality the old “oh sorry honey, I have a headache” should maybe be replaced by “Honey, I have a headache, let’s have sex!”

 

#5. Reduce Risk of Prostate Cancer

Research shows that there could be relation between regular sex and reduction in prostate cancer. One study found that men who averaged having 4.6 to 7 ejaculations (from sex or on their own) a week were 36% less likely to receive a prostate cancer diagnosis before the age of 70. This is in comparison to men who reported ejaculating 2.3 or fewer times a week on average (5).

 

#6. Increase Life Expectancy

For men, sex may even affect their mortality. One study that had a 10-year follow-up reported that men who had frequent orgasms (defined as two or more a week) had a 50 percent lower mortality risk than those who had sex less often (6).

 

#7. Look Younger

Research is showing that frequent sexual activity, whether with a partner or alone, can make you look younger. This is partially due to the release of estrogen during sex. Estrogen helps skin stay hydrated by boosting hyaluronic acid. Hyaluronic acid is a clear, gooey substance that is naturally produced by your body. Its main function is to retain water to keep your tissues well lubricated and moist (keeps skin looking young).

A 1997 study of 3,875 postmenopausal women concluded that estrogen supplementation helped aging women have younger looking skin and also helped maintained skin’s collagen matrix, thickness, elasticity and ability to retain moisture (7).

Another study found a correlation between frequent sexual activity and looking significantly – up to seven to 12 years – younger (8). 

 

#8. Improve Memory with Age

At an older age, sexual activity may affect your well-being and ability to think. Research found that sexually active adults between 50 to 90 years old had better memory. They were also less likely to feel depressed and lonely (9).

#9 Increase the Bond in a Relationship

Morning sex can bring you and your partner closer together. How so? Sex produces oxytocin, also known as the “love hormone.” Oxytocin is the chemical in the brain that controls bonding and love. When it’s released during sex, the result is feeling more connected to your partner (10).

 

#10: Boost Your Immune System

Reduced stress helps to support a healthy immune system, and sex can be a natural stress reliever due to the endorphins and oxytocin produced. But researchers discovered that sex can support your immunity further by triggering your body’s natural defences against bacteria, viruses, and other germs. So, “get busy” to boost your immune system! (11)

So, if you needed a few reasons to prioritize sex more often – that wraps up our top 10 health benefits of sex! Which one has you convinced to spend a little more time “in the bedroom”?

 

References

1. https://www.onlinecjc.ca/article/S0828-282X(15)01501-9/abstract
2. https://journals.plos.org/plosone/article/file?type=printable&id=10.1371/journal.pone.0079342
3. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1743-6109.2009.01677.x
4. https://journals.sagepub.com/doi/abs/10.1177/0333102413476374
5. http://medcraveonline.com/MOJT/MOJT-03-00065.pdf
6. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1743-6109.2009.01677.x
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2685269/
8. https://www.prevention.com/sex/a20438081/have-sex-look-younger/