Content

• Steps
• Method 1 of 3: Specific Foods That Help Improve Sexual Health
• Method 2 of 3: The Right Nutrients for Better Sexual Health
• Method 3 of 3: Maintaining a Healthy Weight
• Tips

During a person's life, a person's sexual desire can go through different phases, in addition, it varies widely from person to person, and this applies to both men and women. About 50% of men and women have experienced a decrease in libido at some point in their lives. If you notice that your sex drive is decreasing, or you just want to improve your sexual health, try changing your diet to one that promotes optimal sexual health.

Steps

Method 1 of 3: Specific Foods That Help Improve Sexual Health

1. 1 Eat an avocado. Avocado is a great superfood that is healthy in many ways because it is high in unsaturated fat and low in saturated fat. It is also extremely beneficial for sexual health. Since this fruit is good for the heart, it supports blood circulation, which means it increases sexual arousal. Proper blood circulation and proper heart health help men and women get blood flow to their genitals.
   • Avocados contain potassium and vitamin B6, which promote circulation and delay heart disease.
   • Men with heart disease are more prone to erectile dysfunction than men with healthy hearts.
2. 2 Include more almonds in your diet. Almonds have been linked to improved cardiovascular health, which means they help maintain healthy blood vessels. Improving heart and vascular health helps reduce the risk of obesity, which often leads to decreased libido and poor sexual health. Healthy blood vessels also help men and women get aroused and orgasmic.
   • Almonds contain zinc, selenium and vitamin E. Zinc is involved in the production of sex hormones in men and helps to increase libido. Selenium is known to help with infertility in women. Vitamin E strengthens the walls of the heart and cells, thereby improving blood flow, which is very beneficial for the genitals.
   • In addition, almonds promote arousal and act as an aphrodisiac. Almonds are also thought to help women with fertility and reduce the risk of erectile dysfunction in men.
3. 3 Add onion and garlic. While the smell of onions and garlic is certainly not very sexy, the substances they contain are very beneficial for sexual health. Onions, for example, help strengthen the reproductive organs of both sexes. Garlic is believed to help increase sexual stamina, and onions can also increase libido.
   • Onions are a great source of micronutrients. It contains chromium, which helps regulate blood sugar levels. Onions also help produce “good” cholesterol.
   • Both of these products increase testosterone in men.
4. 4 Eat more fish. Fish is high in omega-3 fatty acids. Omega-3s are healthy fats that are essential for good blood circulation. By promoting good blood circulation in the body, they contribute to improved sexual health as they improve blood flow to the penis, clitoris and vulva. In addition, omega-3 fatty acids are very important for the health of the mucous membranes (including the vaginal ones).
   • The omega-3 fatty acids DHA and EPA increase dopamine levels in the brain, which stimulates arousal.
   • Eat mackerel, tuna, salmon, and wild salmon. These fish have a high concentration of omega-3s.
5. 5 Eat carrots. Carrots are good for more than just eye health.It also promotes sexual health because it increases libido. Carrots are also high in vitamin A, which helps in the production of sex hormones.
   • According to a recent study, yellow and orange fruits and vegetables, especially carrots, increase sperm quality and quantity. Carrots have been found to increase sperm count by 6.5-8%.
6. 6 Add more leafy greens to your diet. Leafy greens are very important for sexual health. It contains folic acid, which contributes to healthy sperm production and healthy fetal development. Greens also promote circulation by purifying the blood, which also stimulates arousal. In addition, the B vitamins found in these vegetables increase libido and sex drive. B-vitamins also help increase the libido and sexual drive.
   • Eat kale, mustard greens, arugula, and spinach. Or try a different kind of greens or salad. Eat leafy greens once a day.
7. 7 Eat black raspberries. Black raspberries (western raspberries, not to be confused with blackberries) act as an aphrodisiac, as they are rich in phytochemicals that stimulate the brain and increase libido. It helps to increase libido and sexual stamina. Try to eat at least ten black raspberries a couple of hours before you plan to have sex. Unfortunately, black raspberries grow only in America, so instead you can take regular raspberries, which contain the same nutrients, but in smaller quantities.
8. 8 Include more red foods in your diet. Red foods have been found to promote sexual health. Research has shown that tomatoes, for example, help men produce fewer abnormal sperm due to the lycopene they contain.
   • Strawberries are another red food that promotes sexual health. And the reason is not only in its red color, which is sexually stimulating, but also in the folic acid that strawberries contain. This acid helps reduce the chance of birth defects and increase sperm count.
   • Watermelon is a fruit with a pink-red heart and contains L-citrulline. L-citrulline is an amino acid that enhances erections in men. Watermelon also helps improve blood flow, which helps arousal in both men and women.
9. 9 Try figs. Figs are believed to help with fertility. More importantly, it helps to increase the amount of pheromones, which will help you and your partner get in the right mood. Try eating a few figs before you plan to have sex.
10. 10 Eat cayenne pepper. Cayenne pepper and other spicy foods can improve sexual health. Spicy foods like cayenne pepper contain capsaicin. It helps stimulate blood circulation, which promotes blood flow to the penis and clitoris.

Method 2 of 3: The Right Nutrients for Better Sexual Health

1. 1 Increase your vitamin C intake. Vitamin C helps to increase libido and improve blood flow. It is especially important for women as it promotes female sexual stimulation and health.
   • Vitamin C also helps maintain sperm health and quality in men.
   • Vitamin C is found in citrus fruits, papaya, broccoli, strawberries, Brussels sprouts, cabbage and bell peppers.
2. 2 Increase your vitamin A intake. This vitamin is very important for the production of male and female sex hormones. Vitamin A promotes a healthy female reproductive cycle and male sexual health by helping to produce healthy sperm.
   • Vitamin A is found in carrots, sweet potatoes, broccoli, and oatmeal.
3. 3 Check for iron deficiency. Iron deficiency in women can negatively affect sexual health. Low iron levels can lower libido, reduce the likelihood of orgasm, and reduce the production of lubrication.
   • Your body only needs 20 mg of iron per day. It is found in red meat, chicken, pork, leafy greens, and beans.
4. 4 Cut back on saturated fat. Saturated fats can clog blood vessels in the genitals, which reduces blood flow and interferes with arousal and orgasm. In addition, saturated fat raises bad cholesterol levels, which can decrease libido and overall sexual performance.
   • Replace saturated fats with healthy fats (monounsaturated and polyunsaturated) found in avocados and nuts.
   • Stay away from fatty meats such as bacon, sausages, and fatty ground beef. If you're hungry for meat, make sure it's a lean tenderloin. If buying bacon or sausages, choose nitrate-free foods and eat them in moderation.
   • Reduce your intake of dairy products. They also contain saturated fat. When shopping for cheese or milk, go for the healthier, lower fat option, around 2%.
5. 5 Get more zinc. Zinc helps lower prolactin, which can suppress libido. It also promotes healthy testosterone levels, which is important for both men and women.
   • Zinc also helps increase sperm count in men.
   • Zinc is found in red meat, shellfish, lamb, venison and poultry. And also in sesame seeds, raw pumpkin seeds and green peas.
6. 6 Eat more foods with B vitamins and magnesium. B vitamins such as folic acid and B6 help maintain optimal hormone levels. B6 promotes reproductive health and fertility in women, while B12 plays an important role in stimulating sex drive in men and women and improving orgasm.
   • Folic acid reduces abnormal sperm count.
   • These nutrients are found in vegetables, especially leafy greens and legumes.

Method 3 of 3: Maintaining a Healthy Weight

1. 1 Lose weight. A healthy diet helps to increase libido. Obesity often leads to erectile dysfunction and low testosterone levels in men and infertility in women. Following a healthy eating plan can help you lose weight effectively and safely.
   • Obesity often leads to anxiety, depression and self-esteem problems, which in turn negatively affects sexual health.
2. 2 Eat natural, unprocessed foods. Reducing your intake of processed foods helps you eliminate the added sugars and salt found in those foods and focus your diet on foods with the highest quality and nutrient content. Eating unprocessed foods can help eliminate obesity-related foods from your diet by replacing them with healthy, natural foods such as fruits, vegetables, and lean meats.
   • Try to choose foods that are as close to their natural and natural form as possible. This will help you avoid synthetic pesticides, antibiotics, and hormones found in inorganic or processed foods. These harmful additives have the potential to affect overall health and hormone production.
3. 3 Include complex carbohydrates in your diet. A minimum of 80-90% of the carbohydrates in your diet should be complex. Consumption of complex carbohydrates is recommended to reduce the risk of type 2 diabetes, cardiovascular disease, and obesity. Refrain from eating simple carbohydrates.
   • Complex carbohydrates are found in whole, unprocessed foods such as whole grains, peas, lentils, beans, and vegetables.
   • Simple carbohydrates are often found in processed foods. A good rule of thumb is to never eat white foods. That is, no white bread, white pasta and white rice. You should also avoid sweets, cookies, cakes, and other unhealthy snacks.
   • This will help control weight gain as complex carbohydrates take longer to digest.This allows you to feel fuller longer, which means you eat less.
4. 4 Limit your sugar intake. It is worth cutting back on the amount of sugar in your diet. To avoid added sugars, stick to unprocessed foods. Pay attention to food labels and ingredients so you can understand how much sugar they contain.
   • Simple carbohydrates also include added sugars such as glucose, sucrose, fructose, and high fructose corn syrup.
   • Processed foods contain both simple carbohydrates and added sugars, which can increase your risk of various disorders, including weight gain.
5. 5 Increase the amount of fruits and vegetables in your diet. Eating more fruits and vegetables can help you maintain a healthy weight. Increase your daily intake of fruits and vegetables. These foods provide the body with the essential nutrients, vitamins and minerals it needs for optimal sexual health.
   • Consume as many organic fruits and vegetables as possible. Choose organic foods whenever possible, as pesticide consumption negatively affects sexual health.
6. 6 Eat more fiber. Increase the amount of fiber in your diet. Beans and vegetables are great sources of fiber, and they also contain vitamins and minerals (including important B vitamins) that boost your sexual health.
   • Fiber keeps you feeling full for a long time, which can help you avoid overeating.
7. 7 Eat healthy meat. When you eat meat, choose lean varieties. Eat more skinless poultry. Limit your consumption of red meat.
   • Buy poultry that is naturally raised and free of hormones and antibiotics.
   • If you do eat red meat, make sure the beef is hormone-free and antibiotic-free and that the animal is grass-fed.
   • Do not eat poultry skin. It is high in fat, as well as added hormones and antibiotics.

Tips

• If you have a persistent low interest in sex that lasts longer than a few weeks, have pain or discomfort during sex, have difficulty getting or maintaining an erection, or having an orgasm, you should make an appointment with your doctor to discuss the problem.
• Citrulline, which is found in watermelon, increases the level of nitric oxide, which relaxes blood vessels in a way similar to Viagra.