Sexual activity follows different phases throughout a person's life and can vary greatly from one person to another, be it a man or a woman. About 50% of people experience a drop in libido at some point in their life; if you also suffer from this discomfort or otherwise want to improve sexual health, you can follow a diet that favors an increase in performance.
Steps
Method 1 of 3: Eat Specific Foods
Step 1. Eat avocados
They are considered "super foods" in general, because they are rich in unsaturated fats and instead contain few saturated ones; they are great for sexual activity. Since they are good for the heart, they stimulate blood circulation, thus facilitating arousal; proper blood flow and a healthy heart help men and women concentrate their blood supply to the genital area.
- Avocado contains potassium and vitamin B6, which stimulate blood circulation and postpone any heart disease.
- Men with heart disease are more likely to suffer from erectile dysfunction than those with a healthy heart.
Step 2. Include more almonds in your diet
They are associated with improved cardiovascular health, which in turn promotes the well-being of blood vessels. All of this leads to a reduction in the risk of obesity, which causes a drop in libido and poor sexual health. An active circulatory system promotes arousal in men and women and makes it easier to reach orgasm.
- Almonds contain zinc, selenium and vitamin E; zinc is associated with the production of sex hormones in men, which increase libido; selenium is known to reduce infertility in women; Vitamin E stimulates heart and cell wall health, thereby improving blood circulation, which is beneficial for the sexual organs.
- Almonds are also believed to promote passion and act as an aphrodisiac; it is also thought to aid female fertility and reduce the risk of erectile dysfunction in men.
Step 3. Add onions and garlic to dishes
Although the smell of these plants is not exactly stimulating, the nutritional benefits that come from their consumption can contribute to sexual health. Onions help strengthen the reproductive organs in both men and women, and are also believed to be able to improve libido, while garlic appears to increase sexual stamina.
- Onions are an excellent source of minerals; contain chromium, which helps regulate blood sugar; they are also able to stimulate the formation of "good" cholesterol.
- Both also increase testosterone in men.
Step 4. Eat more fish
It is rich in omega 3 fatty acids, which are "good" fats, essential for proper blood circulation. Good blood flow also improves sexual health by better irrigating the penis, clitoris and vulva. Omega 3s are also important for the health of mucous membranes, such as those found in the vagina.
- The fatty acids DHA and EPA can increase dopamine levels in the brain, thereby stimulating arousal.
- Eat mackerel, tuna, salmon and wild salmon; they are all foods with a high concentration of omega 3.
Step 5. Supplement your diet with carrots
They are not only good for the eyes, but also improve the activity between the sheets because they increase libido; contain a large amount of vitamin A, which stimulates the production of sex hormones.
According to a recent study, yellow and orange fruit and vegetables, particularly carrots, seem to favor the quality and quantity of spermatozoa; carrots improve the quality by 6, 5-8%
Step 6. Add more leafy greens
They are important foods for sexual health; they are rich in folic acid, which stimulates the production of seminal fluid and a healthy development of the fetus. They also help circulation, "purifying" the blood and thus stimulating arousal; B vitamins also increase libido and sexual activity.
Eat kale, Indian mustard, rocket and spinach; also try any other type of vegetable or salad and put it on your plate once a day
Step 7. Eat black raspberries
These fruits act as aphrodisiacs, as they are rich in phytochemicals that stimulate the brain and strengthen libido, improving stamina. Eat at least ten a couple of hours before sexual intercourse.
Step 8. Include more red colored vegetables in your diet
They are believed to stimulate sexual health; tomatoes seem to favor a lower production of abnormal spermatozoa, thanks to their lycopene content.
- Strawberries are another red fruit that promotes sexual health not only because of the red color, but also thanks to folic acid which reduces the risk of birth defects and increases sperm counts.
- Watermelon, a fruit with a red-pink pulp, contains L-citrulline, an amino acid that helps maintain an optimal erection; it also improves blood circulation, which stimulates arousal in women and men.
Step 9. Try the figs
They are believed to promote fertility and, more importantly, appear to stimulate the production of pheromones, which predispose both partners to sexual activity; eat a few before intercourse.
Step 10. Add the cayenne pepper
This, in addition to other spicy foods, improves the intimacy of the couple; spicy foods contain capsaicin, which promotes healthy circulation, bringing a greater flow of blood to the penis and clitoris.
Method 2 of 3: Incorporate the Correct Nutrients
Step 1. Increase your vitamin C intake
It is thought to increase libido and blood circulation; it is especially important for women, as it promotes sexual stimulation and well-being.
- It also contributes to good sperm health and quality.
- It is present in foods such as citrus fruits, papaya, broccoli, strawberries, Brussels sprouts, kale and peppers.
Step 2. Increase Vitamin A
It is an essential substance for the production of both male and female sex hormones; it helps the reproductive cycle of women, while in men it promotes sperm health.
It is present in foods such as carrots, sweet potatoes, broccoli and oatmeal
Step 3. Watch out for iron deficiency
A deficiency of this element in women is believed to have a negative impact on sexual health; it can lead to a drop in libido, reduce the chances of having an orgasm and increase vaginal dryness.
About 20 mg of iron per day is needed; particularly rich foods are lean red meat, chicken, pork, green leafy vegetables and beans
Step 4. Cut down on saturated fat
They can clog the arteries in the genitals, restricting the blood supply to the area, thereby hindering arousal and orgasm. Saturated fats also increase "bad" cholesterol levels, leading to decreased libido and overall sexual performance.
- Make sure you replace them with "good" fats (monounsaturated and polyunsaturated), such as those found in avocados and nuts.
- Avoid fatty meats, such as bacon, sausages, and high-fat ground beef. If you want to eat meat, choose lean cuts; when you opt for bacon and sausage, buy the nitrate-free one and eat them in limited quantities.
- Cut down on your dairy intake. These also contain saturated fat; when you eat cheese or drink milk, choose healthier products, such as skimmed products with a maximum fat content of 2%.
Step 5. Add zinc to your diet
This mineral helps reduce prolactin, which is responsible for the drop in libido; it also promotes healthy production of testosterone, an important hormone for both sexes.
- It also improves the sperm count.
- Foods that contain zinc are red meat, seafood, lamb, venison and poultry; this element is also present in sesame seeds, raw pumpkin seeds and peas.
Step 6. Eat foods containing B vitamins and magnesium
B vitamins, such as folic acid and B6, promote an optimal level of hormones; B6 improves fertility and the reproductive system of women, while B12 stimulates sexual activity in both sexes and promotes more intense orgasms.
- Folic acid reduces the amount of abnormal sperm.
- These nutrients are present in vegetables, especially green leafy ones, and in legumes.
Method 3 of 3: Maintain a Weight in the Norm
Step 1. Get slim
Eating a healthy diet helps improve libido. Obesity can cause erectile dysfunction, reduce testosterone in men and cause infertility in women; By following a healthy eating plan, you can lose weight safely.
Obesity can also cause anxiety, depression, and self-esteem issues, negatively affecting sexual health
Step 2. Eat non-industrially processed natural foods
By avoiding refined ones, you can eliminate the sugars and salt that are added in packaged products and consume more those with better nutritional values in terms of quantity and quality. By eating unprocessed foods you eliminate most of the products that promote obesity, replacing them with natural and healthy foods, such as fruits, vegetables and lean meats.
Choose foods that are as close to their natural state as possible; in this way, it is easier to avoid the chemical pesticides, antibiotics and hormones present in processed and non-organic foods; all are harmful additives that can potentially compromise overall health and hormone levels
Step 3. Incorporate complex carbohydrates
At least 80-90% of all carbohydrates in your diet should fall into this category; they are recommended to reduce the risk of developing type 2 diabetes, cardiovascular disease and obesity. Avoid eating simple carbohydrates.
- Complex ones are found in whole, unprocessed foods, such as whole grains, peas, lentils, beans, and vegetables.
- Simple carbohydrates are often found in industrially processed foods. A good rule of thumb is never to choose white foods; this means giving up bread and pasta made with white flour, in addition to refined rice. You should also exclude candies, cakes, and other types of snacks.
- Complex carbohydrates are digested in longer times; this way, you can keep your weight gain under control, as you can feel full for longer and consequently tend to eat less.
Step 4. Limit your sugar intake
You need to reduce it from your diet; you can avoid this by eating mostly unprocessed foods. Reading product labels helps you to know the doses of added sugar.
- Simple carbohydrates also include sugars that are added to foods, such as glucose, sucrose, fructose, and fructose-rich corn syrup.
- Industrial foods contain both simple carbohydrates and added sugars, thus increasing the risk of suffering from various ailments and gaining weight.
Step 5. Increase your consumption of fruits and vegetables in general
These foods help maintain a healthy weight; try to increase your daily intake. These are foods that provide the body with essential nutrients, vitamins and minerals that are also necessary for optimal sexual health.
Choose organic fruits and vegetables as much as possible, as pesticides are associated with reduced sexual health
Step 6. Eat more fiber
Try to increase your intake. Excellent sources of fiber are beans, legumes in general and vegetables, which also provide minerals and vitamins (including the precious ones of group B), useful for improving sexual health.
Fiber helps keep you full for longer, so you don't overeat
Step 7. Eat healthy meat
Choose the lean one; increase portions of skinless poultry and reduce red meat portions.
- Look for hormone-free, antibiotic-free, free-range poultry on the market.
- When you want to eat red meat, make sure it comes from pasture-raised animals, without the use of hormones and antibiotics.
- Do not eat poultry skin, as it is very oily and is often the place where the hormones and antibiotics used in raising the animal accumulate.
Advice
- If you experience a persistent decline in interest in sexual activity lasting more than a few weeks, experience pain or discomfort during intercourse, have difficulty getting or maintaining an erection, or are unable to orgasm, you should contact your doctor for analysis. the problem.
- Citrulline present in watermelons increases nitric oxide which relaxes blood vessels; its effect is similar to that of Viagra.
