food for sex.

I recently read a journal article on eating for increased sexuality and sexual health. After reading this, it peaked my interest and I did some further research.  Since it is Valentine's Day, I thought it would be a great time to post some of this awesome information on food for sex.

We all know that our diet is extremely important in providing the nutrients and energy for our bodies to function.  But, did you know that our diet -- along with our emotional-state and overall health -- are essential in having a good sex life? 

Here's why:  Although our sexuality is complex (it includes genetics, childhood upbringing, personal attitudes, and basic hormone levels), other external factors also have an effect.  One big factor is our diet, especially certain nutrients that have been linked to sexual health.  These nutrients assist in optimal nerve function, healthy hormone levels, and good blood flow, which all contribute to sexual health and performance. 

These are the top sexual health nutrients and compounds:

* Zinc - it's linked to fertility, potency, sex drive and long-term sexual health.  Zinc is also vital to sperm production (fyi: each male ejaculation can expend up to 5 milligrams of zinc, which is one-third of a man’s daily allowance, so guys, start eating foods rich in zinc).  High Zinc sources: seafood, meat, poultry, eggs, and nuts.

* Magnesium - keeps sexual hormones balanced, increases circulation, and keeps the muscles relaxed... all important to reach orgasm.  High magnesium sources: green leafy veggies, nuts, and bananas. 

* Omega 3-fatty acids - increases blood flow and dopamine production (prevents depression).  High omega-3 sources: fatty fish, flax seeds, and walnuts.

* Calcium - Needed for nerve transmission and muscle contraction, both associated with male and female orgasm.  High calcium sources: milk, yogurt, and green leafy veggies.

* L-Arginine - an amino acid that is a precursor of nitric oxide (NO).  NO is essential to blood circulation, and normal sexual function in both men and women. High L-Arginine sources: meat, fish, poultry, oatmeal, nuts, beans, and lentils.

* Vitamin C - strengthens blood vessel walls, increase sperm quality.  High vitamin C sources: citrus fruits, strawberries, and bell peppers

* Phenylethylamine -  this compound releases the same endorphins triggered by sex and increases the feelings of attraction.  High phenylethylamine sources: dark chocolate 

 Just as some nutrients improve sexual health, over-consumption of other nutrients/foods can contribute directly to sexual dysfunction.  A great example of this is a scenario I often use with my non-compliant male diabetic patients: a man with uncontrolled diabetes that eats way too much sugar can no longer get an erection.  Why?  Because of all the damage elevated blood glucose levels have caused to his nerves and blood vessels.

 Consuming too much sugar, saturated fat, and/or alcohol all have terrible effects on sex drive and performance.  A high sugar diet and high saturated fat diet can cause high cholesterol levels, and fatty plaques around the blood vessels limiting circulation. Although alcohol can increase desire and decrease inhibitions, it has a huge depressant effect (& excessive alcohol intake has also been linked to shrinking of the testicles... uhoh-slash-gross).   

Soooo..... a balanced, healthy diet rich in fruits, vegetables, complex carbs, and lean protein in combination to restful sleep, avoidance of mental stress, and exercise are the key to amazing sex.

H a p p y  V a l e n t i n e ’ s  D a y .