Men, Diet and Sex: Nutrients for Blokes

sexual performance

Can nutritional improvements, better diet help with erectile dysfunction, sperm count, improved libido or sexual performance & confidence? LOURDES LAPSO has some handy tips for men looking to reboot their sexual health.

Vitamins and minerals are essential to every organ and systems in the body. They are the building blocks of life, without them our cells would not function properly. We need to consume adequate amounts of nutrients for our bodies to be able to function properly. The body simply cannot enjoy great s

erectile dysfunction


erectile dysfunction

f it does not have the proper nutrients to make it function.

A healthy sex life depends on good nutrition. A diet that benefits the vascular system would be healthy for the sexual and erectile function because the penis is a vascular organ. Sexual arousal and intercourse are successful only when the nerves and blood vessels leading to the sexual organs are healthy. A buildup of fatty deposits in the penile arteries can weaken or defeat penile erection, with erectile dysfunction being an observable physical outcome..

bondi chai If your sex drive is low you could be eating the wrong foods, your diet may not be supplying the full range of nutrients necessary for the sex glands. Good nerve function, healthy hormone levels, and an unobstructed blood flow to the pelvic area are essential to improved libido and sexual performance. Eating healthy foods and taking vitamin supplements can help increase your sexual desire and performance. Your general good health will do a lot to ensure healthy sexual function, but some specific nutrients are particularly important.

Nutrients and Sexual Functions

Vitamin A is important for normal reproduction because it helps regulate the synthesis of the sex hormone. Vitamin A deficiency cause atrophy to the testicles and impotence. Foods rich in Vitamin A are sweet potato, apricot, cabbage, carrots, papaya, cantaloupe, mango, kale and spinach.

Vitamin B1 (Thiamin) is essential for nerve transmission and energy production. Vitamin B1 deficiency lead to decreased energy and reduced sex drive. Some good sources of vitamin B1 are nuts, sunflower seeds, asparagus, beans, peas, pineapple, whole wheat, whole grains and raw nuts.

Vitamin B2 (Riboflavin) increases energy levels; boost immune system function; maintains healthy hair, skin, mucous membranes, and nails; also retard aging. Vitamin B2 is found in asparagus, soy beans, bananas, spinach, beet greens and yogurt.

Vitamin B3 (Niacin) can enhance the sexual flush by increasing blood flow to the skin and intensify the orgasm. Niacin can be found in peanuts, brown rice, peas, beans and lean meats.

Vitamin B5 (Pantothenic Acid) reduce stress and affect the production of the adrenal hormone. If your adrenals are not working properly your libido will be lower. Legumes, most raw vegetables, mushrooms, nuts, whole wheat and honey are rich in Vitamin B5.

Vitamin B6 (Pyridoxine) help to protect the heart muscle, when the heart is healthy erectile dysfunction lessens. It also controls elevated prolactin, a libido enhancer. Tuna, turkey, beef, chicken, sweet potato are rich in Vitamin B6.

Vitamin B12 (Cobalamin) heightens sex drive and enhances penile erection by dilating the blood vessels.  Stimulates secretion of histamine needed for orgasm. It also helps men with low sperm counts. Good sources of Vitamin B12 are lean meats, eggs, fish, yogurt and milk.

Vitamin C is a powerful antioxidant that helps protect the sexual organs and the prostate gland from free radicals. It also keeps the sperm strong and improves its chances of fertilizing an egg. Vitamin C rich foods – papaya, bell pepper, tomatoes, broccoli and citrus fruits.

Vitamin E increases the pituitary gonadotropin hormones, which turn on the sex glands. It protects sex hormones from free radicals and it’s necessary for healthy sperm production and motility. It is found in sunflower seeds, almonds, spinach, avocado, oysters, pumpkin, garlic and peanuts.

Folic Acid is an important vitamin for reproduction. It improves fertility and increases sperm count. It also maintains sex organ health. Mood depression and loss of libido is early warning sign of deficiency. Black beans, lentils, raw spinach, asparagus, lettuce, avocado, mango, sprouts, nuts, peas and orange are rich in folic acid.

L-arginine  an amino acid is needed for a healthy heart.  Dilates blood vessels and promotes circulation. It is a precursor of nitric oxide, the key ingredient in Viagra which improves blood flow and maintain erection. L-arginine is also used as natural treatment for erectile dysfunction.  Abalone, almonds, anchovy, apples, walnuts, apricot, asparagus, dark chocolate and bananas are rich in L-arginine.

Magnesium is important for the production of sex hormones. Deficiency could account for problems with premature ejaculation. A decreased level of magnesium causes vasoconstriction in the penis. Pumpkin seeds, quinoa, spinach, soy beans, beet green and cashew are rich in magnesium.

Omega 3 an essential fatty acid is the building block of sex hormones. It helps fight the build-up of plaque in the arteries and improving circulation. It also helps with sexual response by helping raise dopamine levels in the brain that trigger arousal. It is found in oily fish, flaxseeds and walnuts.

Selenium keeps the testes and seminal vesicles healthy. Selenium has been found to increase male potency and sex drive by improving sperm production and sperm motility. Tuna, shrimp, sardines, tuna, brazil nuts, sunflower seeds turkey, chicken, scallops and beef are rich in Selenium.

Zinc increases sexual desire and may help prevent prostate cancer.  Zinc is needed to produce testosterone, the male sex hormone. Foods rich in Zinc are oysters, shellfish, lean meats, sunflower seeds, sesame seeds, pumpkin seeds and quinoa.