Improving sexual function goes beyond mere indulgences like chocolates and champagne; it’s deeply influenced by our dietary choices. Recent research highlights that a significant portion of men in the UK—58%—have encountered erectile dysfunction, with factors such as obesity, mental health issues, and excessive pornography consumption leading the charge. A quarter of these men report experiencing it in more than half of their sexual encounters.
A study conducted by New York University, observing 3,500 men with prostate cancer, found that adhering to a vegetarian diet correlated with fewer severe side effects of the disease, including erectile dysfunction.
In light of these findings, experts in diet and nutrition have identified specific foods and meals that can enhance a man’s sexual prowess:
1. Cheese
As men age, testosterone levels decline, impacting energy levels and consequently, sex drive. Maintaining a balanced diet rich in calcium is crucial for sustaining energy levels. Priya Tew, a registered dietician, advises incorporating dairy or plant-based alternatives like figs into one’s daily intake. Recommendations include three to four servings of dairy per day, which could be fulfilled through milk, yogurt, or a 40g portion of cheese.
2. Pumpkin Seeds
Zinc plays a pivotal role in male sexual function by aiding in hormone and neurotransmitter production. GQ Jordan, a registered nutritionist, highlights the importance of zinc-rich foods like oysters and pumpkin seeds, which are more practical for daily consumption. While red meat also contains zinc, seafood and dairy offer balanced alternatives.
3. Porridge
Stress can hinder conception efforts, often exacerbated by low dopamine levels. Whole grains like oats, rich in vitamin B6, can help regulate dopamine production, promoting relaxation and arousal.
4. Spinach
Leafy greens, abundant in folate, contribute to hormone regulation and may increase sperm count and motility when consumed alongside zinc-rich foods.
5. Sardines
Erectile dysfunction may be linked to high cholesterol levels. Incorporating healthy fats from sources like oily fish and avocados can support heart health and maintain favorable cholesterol levels. Additionally, fish with edible bones, such as sardines, provide calcium for bone strength.
6. Saffron
Known for its antioxidant properties, saffron also has the potential to enhance libido in men. Compounds like crocin found in saffron are believed to influence neurotransmitters like dopamine and serotonin, contributing to mood regulation and pleasure.
These dietary recommendations offer tangible ways for men to bolster their sexual health, focusing on nutrient-rich foods that support hormone balance and overall well-being.
