Let’s face it: Who doesn’t want a healthy libido? After all, an active sex drive has been linked to pleasure (duh!), pain relief, bladder control, better sleep, and more. Of course, a good sex life also increases intimacy with your partner. Win, win, win. That said, it’s completely normal to feel fluctuations in your sexual desire. In fact, you may be in the midst of a drought. Don’t worry—there are plenty of ways to spice up your sex life! Including, meditation. But when it comes to boosting your libido, you also need to consider your diet.
After all, passion requires sustained energy. Plus, no one wants digestive issues in the bedroom. Are you limiting foods like sugar and inflammatory oils? Are you trying to reduce your alcohol intake? This all affects your libido. Without further ado, let’s dive into foods that can boost your libido.
Featured image is from Michelle Nash’s interview with Sanetra Nere Longno.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Benefits of a healthy sex life
Research shows that sex is extremely beneficial to our health. Sex activates a variety of neurotransmitters that affect not only our brains, but also several other organs in our bodies. In other words, the benefits of sex extend far beyond the bedroom. For women, the benefits of a healthy sex life include:
- A healthier immune system
- Strong pelvic floor (helps avoid incontinence)
- lower blood pressure
- Improve heart health, including reducing the risk of heart attack
- Improve self-esteem
- Reduce depression and anxiety
- increased libido
- better sleep
- Overall stress reduction
What contributes to a strong sexual desire?
What controls our sexual desire (also called libido) is actually a very complex web of biological, psychological, and sociocultural influences. Our hormones also play an important role. All these factors combine to produce sexual desire. A strong sexual desire may be related to daily exercise, high dopamine levels, reasonable self-esteem, normal testosterone, and eating foods that increase sexual desire.
On the other hand, sexual desire levels can be negatively affected by alcohol, drugs, anxiety, illness, fatigue, menopause, living circumstances, history of sexual abuse, religious traditions, and more.
Yes, it’s normal to have sex drive fluctuations
Just as everyone’s taste buds, cravings, and appetites are different, so too are sexual desires. We are all unique in this world – our sexual desires reflect our biological personalities. Not surprisingly, it’s well known that men and women have different sexual desires. But it also fluctuates depending on the different seasons we’re in. Ultimately, your sexual desire depends on a variety of factors. Think about it: age, hormone levels, quality of life, and attraction (physical and emotional) to your partner.
We can’t put a number or a name on what “normal” sexual desire is. Low libido is not necessarily a chronic condition. However, if you think you have low libido, talk to your healthcare provider. Ultimately, you have the right to decide how you feel about your sexual desire and how it affects your relationship. It goes without saying, but comparison is the thief of joy. What you see on HBO is not reality. Your sex life, your standards.
A nutritious diet can increase your libido
Having a healthy libido goes hand in hand with physical and mental health, so it’s no surprise that the food you eat plays a role in boosting your sex life. While libido-increasing foods can play a role in a strong sexual desire, most of the research has less to do with sexual desire and more to do with sexual performance.
Regardless, a nutrient-dense diet can benefit your sex life in many ways, including improving your stamina in the bedroom. In addition, a diet rich in vegetables and lean protein, as well as foods low in sugar and saturated fat, can also help prevent diseases that affect libido.
15 Foods to Boost Your Libido
Without sounding like a broken record, what you put into your body determines how it functions. If you flood your body with unhealthy foods, inflammatory oils, and blood sugar-damaging ingredients, your sexual health can drastically deteriorate. Instead, focus on foods that increase your libido. These foods are rich in zinc, antioxidants, B vitamins and heart-healthy omega-3 fatty acids.
1. Oysters
While there are no scientific studies proving that oysters stimulate desire, they have been considered a natural aphrodisiac for hundreds of years. They are known to increase libido and libido! The reason is, oysters are high in zinc. This compound increases blood flow, which may help blood flow to the sexual organs. Zinc, found in a range of animal and plant foods, may be particularly important for male fertility as it helps regulate testosterone levels. Can’t stand oysters? Clams will do!
recipe: CRU Classic Cocktail Sauce with Horseradish Cream
2. Chicken
Eating high-quality animal proteins, such as beef, chicken, and pork, can help increase your libido (thanks to their specific amino acid compounds). High-protein foods can improve blood flow, such as L-arginine and zinc. Of course, smooth blood flow is crucial for a strong sexual response and getting blood flowing to the right places.
recipe: Herb Grilled Yogurt Marinated Chicken
3.Salmon
Salmon’s nutritional fats are known for their essential fatty acids and omega-3s, which help maintain heart health and prevent plaque from forming in your arteries. As a result, blood can flow smoothly, thus keeping your libido high. Omega-3s also increase dopamine levels in the brain, triggering a euphoria. If possible, choose wild-caught salmon.
recipe: Grilled Salmon with Stone Fruit Salsa
4. Nuts
Cashews, almonds, and walnuts are rich in zinc and L-arginine, which improves blood flow. Walnuts do double the job because they are also rich in omega-3s. Omega-3 fatty acids are linked to the production of dopamine, which helps increase libido.
recipe: Easy Grain-Free Granola
5. Seeds
At Camille Styles, we love our seeds. In addition to helping balance hormones, the seeds also contain vitamins and minerals that help enhance sexual function. For example: pumpkin seeds, sunflower seeds, flax seeds and chia seeds. In fact, chia seeds can increase male libido. These have been shown to naturally increase testosterone levels, thanks to the essential fatty acids that are the building blocks of the hormone.
Flax, on the other hand, is known to increase libido in women. Flaxseed contains phytoestrogens, which work very similarly to female hormones associated with a healthy sex life. Flax is beneficial for women with low estrogen levels, such as those going through menopause.
recipe: Get Figgy with it Smoothie
6. Apple
Apples are rich in a compound called quercetin, an antioxidant that can improve blood circulation, treat erectile dysfunction and control low libido. In fact, this study reported that men with higher fruit intake had a 14% reduction in erectile dysfunction. This may be due to their flavonoid content. In women, high blood pressure can lead to lowered libido and decreased sexual interest, especially if it causes fatigue. Additionally, low vaginal blood flow can affect the body’s response to sexual activity. Overall, a flavonoid-rich diet can boost your overall health and maintain a healthy sex life.
recipe: Apple Walnut Salad
7. Beets
Next up is a food that increases libido: beets. Beetroot is rich in antioxidants and vitamins, making it a healthy addition to any diet. They’re also high in dietary nitrates, which means they can help improve your sex life. Essentially, dietary nitrates dilate blood vessels, a process called vasodilation, which improves blood flow. This has a beneficial effect on muscle contraction. As a result, some athletes use nitrates to enhance performance (in and outside the bedroom).
recipe: Grapefruit, Avocado and Golden Beet Salad with Crispy Chickpeas and Feta
8. Raspberries
Like apples, raspberries are rich in flavonoids. This phytochemical-rich (and blood sugar-friendly!) food can boost libido and sexual stamina. Raspberries are rich in zinc, which is essential for sex. Women with adequate zinc levels have a high desire for sex. For men, zinc controls testosterone levels and also aids in sperm production.
recipe: Raspberry Cocoa Measuring Balls
9. Avocado
Avocados provide a variety of benefits, including vitamin E and healthy fats—important for hormonal health. Additionally, avocados contain magnesium and a mineral called boron, which research shows may benefit testosterone levels. Boron is a trace mineral that appears to affect testosterone metabolism in the body and may prevent testosterone degradation. Additionally, vitamin E has been linked to increased fertility.
recipe: Avocado Toast with Kale Pesto and Crunchy Greens
10. Eggs
Egg yolks are rich in healthy fats, protein and selenium. Specifically, selenium may help enhance testosterone production by activating certain pathways and the expression of certain genes. Eggs are also rich in vitamins B6 and B5. These help balance hormone levels and combat stress—two factors that are crucial to a healthy libido.
Eggs are also a symbol of fertility and rebirth. In fact, eating raw eggs before sex is said to boost libido and maximize energy levels. Regardless, eggs have high nutritional value. If possible, choose organic (or preferably pasture-raised) eggs.
recipe: Scallion Goat Cheese Quiche
11. Chocolate
Chocolate is rich in compounds that promote romance. These compounds include cannabinoids (feel-good chemicals), phenylethylamine (the love chemical that triggers the release of endorphins), and theobromine (central nervous system stimulant). In other words: Eating chocolate can increase sexual desire by promoting the release of certain chemicals. Even if its effects are more psychological than biological, we’ll look for any excuse to break off a few more cubes.
recipe: Gluten Free Chocolate Cake
12. Maca
Have you heard of Maca? Maca is a Peruvian root known as a superfood that has long been used to enhance strength, stamina, energy, fertility, and libido (in both men and women). Although research is still needed, maca root may alleviate sexual dysfunction caused by SSRIs, including having beneficial effects on libido. Add a little to your smoothie or coffee and see how you feel.
recipe: Adaptable Hot Chocolate
13. Basil
This Italian herb is known to improve blood circulation, control blood pressure and cholesterol levels, and is an excellent source of nutrients that promote brain growth (magnesium and flavonoids). As mentioned, ingredients that are good for your heart (and blood flow!) can also boost your libido. Basil also has a warming effect on the body and may increase arousal.
recipe: Creamy Vegan Pasta with Tomatoes and Basil
Olive oil isn’t just known as a heart-healthy food: it’s also an aphrodisiac. Yes, olive oil can help enhance female orgasms! It works its magic by triggering the hormone testosterone, which induces sexual desire and thereby enhances orgasm. Research proves this. Regardless, following a Mediterranean diet can significantly improve your sexual performance.
recipe: Spinach Ricotta Pizza with Garlic Olive Oil
15. Carrots
Last but not least the list of foods that increase libido? Carrots. Due to its high content of beta-carotene, this vegetable helps balance libido. This compound supports the entire endocrine system, thereby supporting libido, boosting metabolism, and strengthening the kidneys. Additionally, carrots help balance hormones, especially estrogen. Carrots contain unique non-digestible fiber that helps flush excess estrogen from the body.
recipe: Honey Roasted Carrots with Spicy Citrus, Sage and Chili
