TIM SKWIAT, Pn2

2
 11 FOODS FOR
AMAZING SEX
Let’s talk about sex for now to the people at home or in the crowd
It keeps coming up anyhow
Don’t decoy, avoid, or make void the topic
Cuz that ain’t gonna stop it
Now we talk about sex on the radio and video shows
Many will know anything goes
Let’s tell it how it is, and how it could be
How it was, and of course, how it should be…
Let’s talk about sex. – Salt-n-Peppa

They talk about it on the radio. They talk about it—and do it—on TV and in movies.
However, for some reason or another, sex still has a bit of a stigma attached to it that
makes it somewhat of a “taboo” subject. Let’s face it: Sex is a key component of a
healthy lifestyle. Heck, many people work really hard to get in shape just so they can
have more sex and do it better.

According to journalist Kara Meyer Robinson, “Sex not only feels good. It can also be
good for you.”1 In fact, Robinson shares ten “surprising health benefits of sex”:

1. Helps keep your immune system working optimally. In one study published in
the journal Psychological Reports, psychologists from Wilkes University found
that college students who had sex 1 – 2 times per week had higher levels of
immunoglobulin A (IgA), which is a key antibody that plays a crucial role in
immune system function, compared to students who had sex less often.2
2. Boosts your libido. This goes along the lines of the “use it or lose it” mantra.
Having sex leads to better sex and an increased libido.
3. Improves women’s bladder control. “Good sex is like a workout for your pelvic
floor muscles.”

3
 4. Lowers your blood pressure. Multiple studies have shown that sex can lower
systolic blood pressure.3
5. Counts as exercise. When it comes to exercise, many experts suggest that you
should find something that you enjoy doing. Although it isn’t a replacement for
strength training or aerobic conditioning, sex is indeed a form of exercise that
boosts heart rate and (generally) involves using a variety of the body’s muscles.
6. Lowers heart attack risk. In one study published in The American Journal of
Cardiology, researchers at the New England Research Institute in Massachusetts
found that men who had sex at least twice a week cut their risk for heart disease
in half.4
7. Lessens pain. The old saying that “motion is lotion” rings true, but also, sexual
intercourse and having an orgasm result in the release of various “feel good”
hormones and neurotransmitters that can ease pain.
8. May make prostate cancer less likely. In one study published in the Journal of
the American Medical Association, researchers found that men who ejaculated
frequently (≥ 21 times/month) significantly reduced their risk of developing
prostate cancer.5
9. Improves sleep. Some folks may be more “guilty” of this than others (that’s you,
gentlemen). Some of those same feel-good hormones that ease pain can also
help promote a sense of relaxation that makes falling asleep easier.
10. Eases stress. As you’ll see, the act of touching and engaging in the physical
activity of sex can lead to the release of a special “love hormone” that can also
combat stress.

With all of that in mind, you might be asking, “What foods should I eat to enjoy better
sex?” That would be a fantastic question, and the fact of the matter is that there’s
probably not one single food that’s the “key” to better sex. Rather, just like optimizing
body composition, overall health, and performance, your sexual health and performance
are contingent on your entire body of “nutrition work.” In other words, there’s no “magic
bullet.”

Your overall body of nutrition work can have a tremendous impact on the hormones
and brain chemicals (i.e., neurotransmitters) that play crucial roles in optimizing
sexual behaviors and performance. However, there’s not one single hormone
or neurotransmitter that’s necessarily the “key” to better sex. More likely, it’s the

4
interconnection of hormones, neurotransmitters, and one’s overall lifestyle choices—
which includes your nutrition behaviors and food choices—that impact sexual health
and function.

Remember, there are other factors that influence libido, sex drive, and motivation. In
fact, in a recent study published in the journal Archives of Sexual Behavior, researchers
from the Department of Psychology at the University of Texas surveyed 3,000 men and
women who reported 237 different reasons for engaging in sex.6 The reasons were
divided into four domains:

• Love and intimacy

• Pleasure (e.g., sexual libido, desire)
• ‘Mate guarding’ (e.g., preventing loss or impairment of a relationship)
• Nefarious reasons (e.g. job promotion, money)

Along those lines, there is a laundry list of factors that may impair one’s libido, including
age, low mood, low self-image, fear of appearing sexually substandard, fear of negative
outcome, negative feelings toward the partner, sexual and nonsexual distractions,
fatigue, depression, and even certain medications.7–12

What does all of that have to do with this? Well, there’s more than food to the equation,
as your (and your partner’s) emotional wellbeing and the quality of your intimate
relationships play a tremendous role in sexual health and activity. Taking time to improve
your relationships and demonstrating to your partner that you genuinely care may have a
significant impact on his/her sexual desire. Remember, it takes two to tango.

You might start with the art of non-sexual touch. Yep, that means caringly touching your
partner without having sexual motivation or expectation. You might even start with a
random, unexpected hug. Speaking of which…

Oxytocin is widely referred to as the “love hormone,” as well as the “hug hormone”
and the “cuddle chemical,” due to its effects on behavior, including its role in love and
reproduction. It’s well known that, in women, oxytocin is released during childbirth and
breastfeeding. For these reasons, researchers have referred to oxytocin as “the great
facilitator of life.”13 But, there’s much more to oxytocin.

5
Researchers now believe that oxytocin is involved in a wide variety of physiological
functions, including sexual activity, penile erection, ejaculation, social bonding, stress,
and likely many more, making oxytocin a very important topic of discussion when it
comes to sexual health and function.14

The good news is that childbirth and stimulation of a woman’s nipples aren’t the only
way to boost oxytocin. Indeed, one of the most impactful ways to boost oxytocin is to
give someone a hug, and studies show that greater partner support, including more
frequent hugs, results in greater levels of oxytocin.15,16 In fact, neuroeconomist, prolific
author, and oxytocin expert Dr. Paul Zak recommends that you give/receive at least
eight hugs a day.17

Dr. Zak and his colleagues at the University of San Diego further demonstrated the
importance of touch on oxytocin release in a recent study published in the journal
Alternative Therapies in Health and Medicine when they found that getting a massage
not only reduces levels of stress hormones, it also results in a spike in oxytocin levels.18
Dancing and praying have all been shown to raise oxytocin levels, and believe it or not,
using Twitter and Facebook can boost oxytocin levels. That’s right, Dr. Zak found that
100% of folks he tested experienced a spike in oxytocin when using social media.19
Another way to boost oxytocin levels is to give someone a gift, which increases their
levels of the “love hormone.” Doing something nice like giving an unexpected gift—or
flowers—not only fortifies the relationship, it also contributes to boosting this “cuddle
chemical.”19 Maybe you might consider surprising your partner with a massage and
deliver the gift with a hug to boot!

There’s even more to oxytocin that relates to the discussion of better sex. Dr. Zak and
others also refer to oxytocin as the “moral molecule” due to its role in the development
of trust and building healthy, stable relationships.20 As mentioned above, the intimacy
and quality of your relationship with your partner plays an intricate role in sexual
behavior and activity.

Along these lines, oxytocin has been shown to increase fidelity in men. In one study
published in the Journal of Neuroscience, researchers found that men in monogamous
relationships who were given a boost of oxytocin interacted with single women at a
greater physical distance then men who weren’t given any oxytocin.21

6
In addition, as you’ll see in a moment, there may also be certain foods that you can
eat—and of course, share and enjoy with your partner—that may boost levels of
oxytocin.

Testosterone is critical in male sexual behavior, reproduction, sexual function, and

libido, and what’s more, it also has important beneficial effects on muscle mass and
strength, adiposity, bone density, and vigor and well-being.22 Along those lines, low
testosterone is linked to poor morning erection, low sexual desire, erectile dysfunction,
inability to perform vigorous activity, depression, and fatigue—all factors that directly tie
to sexual desire and function.23 Clearly, this is an important sex chemical to discuss and
to optimize for sexual health and function.

Ladies, before you jump ahead and skip this section, while testosterone is typically
considered a “male hormone,” it is NOT just for men. That’s right, several studies
have demonstrated that testosterone levels in women are closely correlated to libido,
and declining levels of testosterone lead to significant reductions in a woman’s sexual
desire.24–26 What’s more, multiple studies have found that women who are given
testosterone therapy (under a physician’s supervision, of course) show significantly
improved sexual function and desire.24,27,28 Not only that, researchers have found that
just thinking about sex increases levels of testosterone in women, highlighting its
importance in female sexual behavior.29

Simply put, women also need healthy levels of testosterone to support sexual function
and libido.

The great news is that there are a number of dietary factors that can help optimize
testosterone levels, and you can start by making sure that you’re eating enough dietary
fat. In a seminal study published in the prestigious Journal of Applied Physiology,
researchers from Penn State University found that testosterone levels in men were
positively related to their intakes of total fat, saturated fat, and monounsaturated fat.30
In other words, the men with higher intakes had higher testosterone levels. In fact,
men who consumed 30% of their calories from fat had 33% and 67% higher levels
of testosterone than men who consumed only 20% or 15% of their calories from fat,
respectively.

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Other studies have demonstrated similar findings, showing significant decreases in
testosterone levels when both men and women consume a diet containing 20% of
calories from fat compared to a diet containing 40% of fat.31–34 Along those same lines,
low-fat diets have been shown to result in significant decreases in testosterone.35
Vegetarians, who tend to consume less total and saturated fat, also demonstrate lower
levels of testosterone compared to their meat-eating counterparts.36–38

With that in mind, a good starting point for most folks to optimize testosterone appears
to be consuming between 30 – 40% of total calories from fat. In a moment, you will see
some of the best foods to eat to optimize fat intake and testosterone.

Another key nutrient that appears to be closely tied to testosterone levels is vitamin
D. The “sunshine vitamin” is involved in much more than just building and maintaining
healthy bones. You see, the bioactive form of vitamin D actually functions as a hormone
itself, and along those lines, vitamin D is much more than an essential vitamin: it’s a
prohormone.39 Nearly every tissue in the body has a vitamin D receptor, including
the pancreas, immune system, skin, thyroid, stomach, colon, an array of the reproductive
tissues (including ovaries, uterus, prostate, testis, and sperm), and more.40–43

In a recent study published in the European Journal of Endocrinology, researchers from

the University of Manchester in England examined the relationship between vitamin
D levels and testosterone concentrations in over 3,300 middle-aged and elderly men.
They found that men with low levels of vitamin D (defined by blood testing below
50nmol/L) had significantly lower levels of testosterone.44 Overall, they found that
vitamin D levels were positively associated with both total and free testosterone and
negatively associated with estrogen.

Additional studies have also shown a positive correlation between vitamin D levels
and testosterone, with low levels of vitamin D being associated to low levels of
testosterone.45–47 Even more, research shows a distinct seasonal variation in
testosterone levels that closely resembles the seasonal variation in levels of vitamin D,
a consequence of seasonal differences in sunlight-induced vitamin D production in the
skin.47,48

In one recent 12-month, double-blind, randomized control trial published in the

8
journal Hormone and Metabolic Research, Austrian researchers found that males
supplementing with 3332 IU/day of vitamin D had a significant increase in total
testosterone, bioactive testosterone, and free testosterone levels.49 These findings
fortify the correlation between vitamin D and testosterone, suggesting that optimal
vitamin D levels may play an intricate role in maximizing testosterone production.

Unfortunately, most people don’t get nearly enough sunlight (especially with their bare
skin exposed), and beyond that, where you live, the time of year, and the time of day
can all dramatically influence the amount of the sun’s UVB rays that enter the earth’s
atmosphere and your exposure to them (i.e., seasonal variation). With that in mind, it’s
critical to use diet and supplementation to help optimize vitamin D levels, and in just a
moment, you’ll see some of the best dietary sources of this crucial nutrient.

Two minerals that play a key role in maintaining healthy testosterone levels are
magnesium and zinc. In fact, in one study, researchers found that athletes engaging in
intense physical activity who were given a simple zinc-magnesium supplement (30mg
zinc, 450mg magnesium, and 10.5mg of vitamin B-6) increased their testosterone levels
by 33% over the course of 8 weeks whereas the placebo group actually experienced a
10% decrease.50

Magnesium is involved in over 300 enzymatic reactions and biological processes,

and there is convincing evidence that magnesium exerts a positive influence on sex
hormone status, including testosterone.51 In one study published in the International
Journal of Andrology, researchers from the University of Parma measured the
magnesium and hormone levels (including testosterone) of nearly 400 older Italian men,
and they found that magnesium levels were strongly associated with testosterone levels
(i.e., greater magnesium = higher testosterone).52

Additionally, researchers from Turkey found that men (both sedentary and active)
supplementing with magnesium for 4 weeks experienced a significant increase in
both free and total testosterone.53 Interestingly, French researchers have found that
magnesium may help increase levels of bioactive testosterone by reducing how much
testosterone binds to a molecule called sex hormone-binding globulin (SHBG).54 This is
a critical finding because when testosterone is bound to SHBG, it is essentially useless.

9
Thus, magnesium seems to help “free” more testosterone, which can then be used by
the cells of the body.

Like magnesium, zinc is an essential mineral that is involved in hundreds of metabolic

reactions in the body. Researchers from Wayne State University in Detroit found that,
among a sample of 40 healthy men, testosterone levels were significantly correlated to
zinc concentrations. What’s more, the researchers found that when they deprived the
men of zinc, their testosterone levels plummeted, and when men who were marginally
deficient supplemented with zinc for 6 months, their testosterone levels significantly
increased.55

Zinc appears to be closely correlated with testosterone levels, although there doesn’t
appear to be any additional increase in testosterone if one is already consuming enough
zinc. With that being said, it’s very much worth pointing out that zinc is one of the most
common nutrient deficiencies. What’s more, both chronic and excessive exercise
can lead to zinc deficiency, which has been found to be higher in both athletes and
recreational exercisers.56–58 With all of that in mind, it’s important to make sure that one
is consuming adequate amounts of zinc (through food and/or supplemental sources) to
optimize testosterone levels.

Additionally, selenium may also play an important role in regulating testosterone levels.
In one study published in the Journal of Urology, researchers from Iran found that men
supplementing with selenium daily for 26 weeks significantly increased testosterone
levels and improved semen quality.59 As you’ll see in just a moment, dietary sources of
selenium may be even more prolific at increasing blood levels of this key micronutrient.

Exercise can be a potent stimulator of sex hormones like testosterone. In general,

resistance training (especially programs that are high-volume and moderate- to
high-intensity) and high-intensity interval training seem to have a beneficial impact
on testosterone.60,61 On the contrary, prolonged aerobic exercise (i.e., steady-state
endurance exercise) can result in significant decreases in testosterone that may last for
days, and endurance athletes who engage in steady-state aerobic training on a regular
basis may be at risk for chronic low levels of testosterone.61,62

When it comes to exercise, it’s important to note that more is not necessarily better;

10
overtraining—both excessive exercise of any kind—has been shown to lead to
decreases in testosterone and increases in the stress hormone cortisol.63

Speaking of stress, cortisol can have a negative impact on sex hormones, including
testosterone. As Naturopathic Urologist Dr. Geo Espinosa says, “The fact of the matter
is that cortisol castrates.”64

During times of stress, the body can literally “steal” the raw materials that are required
for building sex hormones, like testosterone and estrogen, in order to increase
production of cortisol. This explains, at least in part, why stress and increased cortisol
typically have a negative (i.e., lowering) effect on circulating levels of testosterone.65
Generally speaking, there’s an inverse relationship between cortisol and testosterone.
Fundamentally, this makes sense, as cortisol is a “catabolic” hormone (i.e., involved in
“break down” processes) whereas testosterone is an “anabolic” hormone (i.e., involved
in “building” processes).

As you may have experienced, stress can put a huge damper on your sex drive
and libido, both directly (through hormonal changes) and indirectly (i.e., leaving you
distracted). In fact, the physiological response to stress has been shown to inhibit the
sexual response. In one study published in The Journal of Sexual Medicine, researchers
from the University of Texas found that when women watched an erotic film, those who
showed an increase in cortisol levels expressed significantly lower levels of arousal and
sexual desire.66

Oxytocin appears to work counter to stress hormones, including cortisol. As mentioned

before, massage both increases oxytocin and decreases levels of stress hormones.18
What’s more, a number of studies have shown that administration of oxytocin can
reduce levels of the stress hormone cortisol and lower social anxiety.67,68

What does all of this mean? When you or your partner are feeling stressed, consider
some of the ways that you may be able to facilitate oxytocin release, as it seems to
have bountiful anti-stress effects.

When it comes to female hormones, as you might imagine, things can be a little
complex. However, most women have a fairly regular, somewhat predictable menstrual

11
cycle that provides some insight into when their sexual desire may be at its peak.

In general, a woman’s libido spikes around the time that she’s fertile (i.e., ovulating),
which makes a great deal of sense. The ovulation window is typically about halfway
between menstrual cycles for most women. In one study, researchers from the
University of Virginia assessed the sexual functioning and libido of 115 women over the
course of their menstrual cycle, and they found that the women reported more interest
in sex and greater sexual satisfaction midcycle compared to other phases of their
menstrual cycle.69

What’s more, researchers have found other signs of increased sexual desire and libido
in women closer to ovulation than other periods. For instance, one study showed that
women demonstrated higher blood flow and physiological arousal around the time
of ovulation.70 Meanwhile, researchers at Arizona State University found that women
reported greater instances of masturbation around ovulation.71

Interestingly, men seem to have an innate ability to “pick up” on the cyclical changes in
a woman’s hormones and libido. In a study published in the journal Archives of Sexual
Behavior, researchers from Canada videotaped 19 women as they walked down a
street during ovulation and menstruation. Thirty-five men viewed the videos and rated
the women’s sexual attractiveness. Compared with the menstrual women, the ovulating
group swayed their hips more, and the men rated them sexier.72

For women, estrogen tends to peak just before ovulation. In a recent study published
in the journal Hormones and Behavior, researchers from UC Santa Barbara found
that a women’s sexual desire closely corresponds to when her estrogen levels peak.73
According to the study’s lead author James Roney, “We found two hormonal signals
that had opposite effects on sexual motivation. Estrogen was having a positive effect.
Progesterone was having a persistent negative effect, both for current day, day before,
and two days earlier.” In other words, the researchers found while that estrogen
increases a women’s libido, whereas progesterone (which peaks after ovulation in the
second half of a women’s menstrual cycle) seems to act as a “stop sign.”

Along those lines, it may not come as too much of a surprise that once women reach
menopause, which is characterized by reduced levels of estrogen, they typically

12
experience reduced sex drive.74 Whether these changes are fully mediating by
fluctuations in hormones is not entirely clear; however, research does suggest that a
women’s level of sexual functioning declines after menopausal transition.

In addition to hormones, sexual desire and behavior can also be mediated by brain
chemicals (i.e., neurotransmitters) such as dopamine and serotonin. Generally
speaking, dopamine is considered to be the major neurotransmitter of sexual arousal.
Low sexual desire is often considered to be a function of low levels of dopamine and
reduced dopamine activity. Norepinephrine is another stimulatory neurotransmitter that
is strongly linked to sexual arousal. Similarly, melanocortins, which are neuropeptides,
are also linked to sexual arousal.75,76

Conversely, serotonin, which is often referred to as a “feel-good” neurotransmitter

or “happy hormone” (although it’s not technically a hormone), acts an inhibitory
neurotransmitter when it comes to sex. Increases in serotonin signal to the body a
sense of “satiety,” or satisfaction. In fact, serotonin is released in large amounts after
orgasm. This explains, at least in part, why folks who take selective serotonin reuptake
inhibitors (SSRIs) often experience sexual dysfunction and reduced sexual desire.75,76

Before moving on, it’s important to point out that the bedroom is not just for love making.
Make sure you get plenty of sleep while you’re there too, as this is the “magic” time when
the body creates and releases many of its all-important sex chemicals.77 Not getting
enough sleep can have a detrimental impact on your hormonal health. In fact, according
to research published in the aptly-named journal Sleep, total sleep time predicts morning
levels of testosterone.78 In other words, more sleep equals higher testosterone levels.

What’s more, in a study published in the prestigious Journal of the American Medical
Association, researchers from the University of Chicago found that men who slept less
than five hours a night for just ONE week had significantly lower levels of testosterone
compared to when they had a full night’s sleep. Restricted sleep resulted in a whopping
15% reduction in testosterone levels!79

Speaking of sleep, in a recent study published in the Journal of Urology, Korean

researchers found that nocturia (i.e., night-time peeing) is associated with low
testosterone levels among a very large sample of men, and they found that this

13
association was independent of age or prostate size, which are two factors that are
often associated with nocturia. With that in mind, if you (or your partner) are waking
up frequently during the night to pee, this could potentially be an indicator of low
testosterone.80

As previously mentioned, sexual health is one of numerous components of the matrix

that is your overall health. Put differently, sex is one of the many spokes of your “life
web,” and while there are numerous spokes in the web, they are each connected and
interrelated. For example, metabolic health and body composition can have a dramatic
impact on sexual function and performance.

In fact, researchers have found high prevalence of erectile dysfunction (ED) in men
who have metabolic syndrome (e.g., central obesity, insulin resistance/high blood
sugar, hypertension, high triglycerides, low “good” cholesterol).81 Moreover, researchers
recently found that insulin resistance may directly impact erectile function, as it is an
independent determinant of ED.82

On the topic of metabolic syndrome, it’s evident that certain modifiable lifestyle
factors (e.g., overweight/obesity, physical inactivity, a high-carbohydrate diet, cigarette
smoking) play a significant role in its etiology. In turn, because these lifestyle factors are
modifiable, researchers posit that “Modification of lifestyle factors, even later in life, has
considerable potential for primary prevention of the metabolic syndrome.”83

In fact, additional studies have found that the risk of having metabolic syndrome
is substantially lower in individuals who are physically active, nonsmoking, have a
relatively low carbohydrate intake and moderate alcohol consumption, and who maintain
a body mass index in the non-obese range.84

Thus, it’s important to consider each of the various domains and sub-domains that make
up your life web, including relationships, health & function, work & hobbies, and personal
growth. Each of these has the potential to impact the other, and ultimately, your sex life.

What all of that in mind, let’s dig into some of the best foods for better sex!

14
1. Avocados

The avocado initially earned its reputation

as an aphrodisiac (foods or compounds
that are thought to enhance sexuality
via increased sex drive) from the ancient
Aztecs, which named the fruit ahuacate,
the Aztec word for testicle. While the jury
is still out on whether or not avocados
really boost libido, they are an excellent
source of monounsaturated fats, which,
as pointed out previously, appear to be
closely correlated to levels of important sex hormones. What’s more, avocados are
also a very good source of vitamins E and B6, as well as potassium, which promote
cardiovascular health and better blood flow.

2. Brazil Nuts

Brazil nuts are a fantastic source of selenium,

which, as previously mentioned, has been shown
to boost testosterone, improve sperm quality,
and is even advocated for male infertility.59 Even
more, studies have shown that Brazil nuts are
more effective than supplements at raising blood
levels of selenium.85

Selenium is an essential element for normal testicular development, production of

sperm, and sperm motility and function. In one study published in the International
Journal of General Medicine, researchers gave 690 infertile men a supplement that
provided a combination of selenium (200 µg/day) and vitamin E (400 IU/day) for at least
100 days. Over 50% of the men demonstrated improved sperm motility and quality, and
what’s more, 11% of the previously infertile men were successfully able to impregnate
their partners during the trial!86

15
3. Pumpkin Seeds

Pumpkin seeds are a very good source

of magnesium and a good source of
zinc, and as mentioned previously,
these minerals play important roles
in optimizing the production of sex
hormones like testosterone. Not only that,
pumpkin seeds contain phytosterols that
may support prostate health.

In one double-blind, placebo-controlled study published in the journal Nutrition Research

and Practice, researchers found that men with an enlarged prostate (i.e., benign
prostatic hyperplasia, BPH) who took a pumpkin seed oil supplement experienced
significant improvements in quality of life, prostate symptom scores, and maximal
urinary flow in as little as 3 months of supplementation.87

This is worth noting because studies have also shown that BPH can negatively affect
sexual functioning and other aspects of quality of life, and to compound matters,
common treatments for BPH may result in sexual dysfunction. In general, men with
BPH who have higher levels of lower urinary tract symptoms often experience erectile
dysfunction, ejaculatory problems, lower libido, difficulty maintaining erections, and
lower levels of sexual satisfaction.88

4. Dark Chocolate

Dark chocolate may help “set the mood” a number of

ways, starting with its sensual taste and aroma. As
you bite into chocolate, your body begins to release
“feel good” endorphins, “the love hormone” oxytocin,
and key neurotransmitters that increase arousal.

Dark chocolate contains a compound called phenethylamine, which is often called the
“love drug,” as it promotes sexual desire and sex drive. Phenethylamine precipitates
a release of dopamine, which is associated with reward and pleasure. What’s more,

16
dopamine is among the most extensively studied neurotransmitter involved in the
control of sexual behavior and arousal.89,90

In addition, a recent study in the journal Circulation found that the flavonoids in dark
chocolate help improve circulation and blood flow.91 This is worth noting because both
men and women alike rely on adequate blood flow for optimal sexual stimulation and
performance.

5. Beets

Speaking of blood flow, beets—and in

particular, beetroot juice—are a rich source
of naturally-occurring nitrates, compounds
that can increase the body’s production of
nitric oxide, which is a potent vasodilator.
More simply put, nitrates help “open up”
the diameter of blood vessels and increase
blood flow.

Nitrates from beets may even help lower blood pressure. In a series of studies
published in the journal Hypertension, a group of researchers from The Barts and The
London School of Medicine found that daily consumption of beetroot juice for 4 weeks
resulted in significant improvements in blood pressure.92,93 Additionally, research has
shown that beetroot juice may improve exercise and athletic performance by increasing
time to exhaustion, improving power output, reducing perceived level of exertion (i.e.,
how hard activity feels), and increasing exercise tolerance.94–96

What about performance in the bedroom? Unfortunately, there haven’t been any
randomized control trials that have looked at whether beets or beetroot juice can help
improve sexual performance or function. However, in theory, it seems like it may provide
some potential benefit, especially given that most pharmacological efforts to improve
sexual performance rely on relaxing blood vessels and increasing blood flow to the
genitalia.

In addition to beets, celery and cabbage also contain high concentrations of nitrates.

17
6. Cranberries

Cranberries contain high concentrations of

D-Mannose, a sugar that is also found naturally in
other fruits like peaches, apples, and certain other
berries (e.g., blueberries). D-Mannose plays an
important role in human metabolism, and one of its
very unique and prominent functions is its ability to
inhibit bacteria (E. coli) from adhering to the tissue
lining the urinary tract.97 This “bacteria-blocking”
capability holds promise for preventing urinary tract
infections (UTI).

In one study in the World Journal of Urology, researchers from Croatia set out to test
whether D-Mannose supplementation would be effective for recurrent UTI prevention
compared to a standard antibiotic treatment or placebo. 308 women with a history of
recurrent UTI either took D-Mannose (2g/day), an antibiotic, or nothing (i.e., placebo)
for 6 months. At the end of the study, only 14.6% of the women taking D-Mannose
experienced recurrent UTI whereas 20.4% and 60.8% of the women taking the antibiotic
and placebo, respectively, experienced recurrent UTI.98

This finding demonstrates that D-Mannose may be an effective and safe (with virtually
no side effects) alternative to prevent recurrent UTI. This is important for a number of
reasons. First, it is estimated that between 40 – 50% of women experience UTI at some
point during their lives, and sex (especially more frequent sex and/or sex with multiple or
new partners) may be one of the causes of UTI through the introduction of bacteria.99–101
On the other hand, if you’ve ever had a UTI, then you know that having sex can be
painful, and generally speaking, doctors typically recommend abstaining from sex until
the UTI is clear.

While UTI are generally uncommon in men under the age of 50, there is strong
evidence linking erectile dysfunction to lower urinary tract symptoms (LUTS) in men,
and UTI may complicate LUTS, leading to sexual dysfunction.102

18
7. Oysters

Oysters are one of the most well-known aphrodisiacs

and for good reason. They are a great source of zinc,
which is essential for both male and female sex hormone
production. Deficiencies in zinc can lead to delayed
sexual development and lower sperm counts and
testosterone in men. Oysters also contain two unique
amino acids (including D-aspartic acid) that increase the
production of sex hormones in both men and women.103

To get the benefit from oysters, it’s recommended to eat them raw, as cooking reduces
the quantity of the amino acids responsible for boosting the sex chemicals.

8. Cruciferous vegetables

One unique benefit of cruciferous vegetables (a family

of vegetables, including broccoli, cauliflower, arugula,
cabbage, kale, and Brussels sprouts) is their ability to help
promote healthy estrogen metabolism through a special
phytonutrient called indole-3-carbinol (I3C).104 I3C helps
promote an increase in the ratio of “good” (2-hydroxy
estrogen) to “bad” estrogen (16-hydroxy estrogen). The
“good” 2-hydroxy estrogen is a less active form that is
typically excreted from the body more rapidly.

In one study, researchers from the University of Massachusetts, found that cruciferous
vegetable consumption was associated with a significant increase in “good” to “bad”
estrogen (i.e., 2:16-hydroxyesterone ratio). In fact, just a 10-gram-per-day increase in
cruciferous vegetable intake was enough to improve the 2:16-hydroxyesterone ratio.105

A number of additional studies have demonstrated that either daily supplementation with
I3C or the addition of broccoli (e.g., 2 cups per day) to one’s diet significantly improves
the 2:16-hydroxyesterone ratio, which appears to be closely correlated to maintaining
optimal female and overall health.106–108

19
Not only that, through its beneficial effects on estrogen metabolism, I3C can help fight
off dietary and environmental estrogens to which you may be exposed to through soy,
plastics, personal care products, pesticides, and more. Environmental estrogens have
been linked to reproductive issues and complications (e.g., infertility, endometriosis,
reduced testosterone production), not to mention excess body fat, which itself releases
estrogen.109–113 Thus, by consuming more cruciferous vegetables you’ll be fighting
off unattractive belly fat stores at the same time as promoting a healthy hormonal
environment.114

9. Eggs

Eggs are loaded with hormone-optimizing

nutrients. For starters, eggs are a great source
of fat, saturated fat, and cholesterol, all of
which are associated with optimal levels of
important sex hormones. What’s more, eggs
are one of the very rare foods that are a good
source of vitamin D.

Perhaps you’re concerned about the cholesterol content of eggs. Let’s talk about that
for a moment. First off, the hormones often referred to as “sex hormones,” including
testosterone, estrogen, and progesterone, technically are classified as “steroid
hormones” due to their chemical structure.

Cholesterol—yes, that supposedly nasty “C-word”—is THE fundamental “building block”

for the steroid hormones. The process of “steroidogenesis” (i.e., creation of steroid
hormones) literally means the conversion of cholesterol to biologically active steroid
hormones.115 Thus, without adequate cholesterol, levels of sex hormones plummet.

With that in mind, it may not come as too much of a surprise to learn that statins,
drugs designed to reduce the body’s production of cholesterol, have been shown to
consistently and significantly lower levels of sex hormones (including testosterone) in
both men and women.116–118 Although there is some inconsistency among the evidence,
some studies have associated statins with sexual dysfunction, including erectile
dysfunction and decreased libido in men.119,120

20
Beyond that, there’s the concern that dietary cholesterol leads to increased levels
of blood cholesterol (more appropriately, the lipoproteins LDL and HDL that carry
cholesterol) and an increased risk of heart disease. This is more commonly referred to
as the “lipid hypothesis,” which has been called into question, picked apart, and largely
discredited in recent years.121,122

In a cross-over study published in the International Journal of Cardiology, researchers

from Yale Prevention Research Center assessed the effects of egg consumption on
endothelial function (FMD), a reliable index of cardiovascular risk. 49 healthy men
and women consumed two eggs per day for 6 weeks. At the end of the study, the
researchers found that daily egg consumption did not affect total cholesterol, LDL, or
FMD, providing clear evidence “that dietary cholesterol may be less detrimental to
cardiovascular health than previously thought.”123

In one study published in the journal Nutrients, researchers from Wayne State University
found that students who ate eggs for breakfast (providing 400mg of cholesterol) 5
days per week for 14 weeks experienced no negative impact on blood lipids (e.g.,
total cholesterol, LDL).124

In general, observational studies have not found a connection between egg

consumption and risk of cardiovascular disease in otherwise healthy individuals. In
a study published in the Journal of the American Medical Association, researchers
from Harvard University’s Department of Nutrition assessed whether there was any
connection between egg consumption and coronary heart disease (CHD) among over
117,000 otherwise healthy men and women over the course of 14 – 18 years. The
researchers found “no evidence of an overall significant association between egg
consumption and risk of CHD or stroke in either men or women.”125

In a study published in the journal Medical Science Monitor, researchers assessed

the dietary patterns of nearly 10,000 adults (aged 25 – 74) to examine the association
between egg consumption and risk of cardiovascular disease. They found that
consumption of more than 6 eggs per week (average of at least 1 egg per day) does
NOT increase the risk of stroke or cardiovascular disease.126

21
In a recent study published in the European Journal of Clinical Nutrition, researchers
from Spain set out to assess whether there was any connection between egg
consumption and the risk of cardiovascular disease (CVD) among over 14,000 men
and women (ages 20 – 90) who followed a Mediterranean-style diet. Once again, the
researchers found no association between egg consumption and CVD risk when
comparing folks with the highest to lowest egg consumption.127

Perhaps most interesting are the results from a study recently published in the journal
Metabolism where researchers from the University of Connecticut compared the effects
of eating 3 whole eggs per day versus an equivalent amount of yolk-free egg substitutes
on blood lipids and insulin sensitivity. After 12 weeks, the researchers found that the
participants who ate the whole eggs experienced significantly greater increases in HDL
cholesterol and large HDL particles (i.e., the “good” forms of cholesterol), as well as
reductions in total VLDL and medium VLDL particles. What’s more, the egg eaters also
experienced significant improvements in insulin sensitivity and increases in HDL and
LDL particle size (i.e., more large, fluffy particles).128 Particle size is noteworthy because
small, dense particles are considered more detrimental than large, fluffy particles.129

Taken together, egg consumption does not seem to be a concern for otherwise healthy
individuals, although this may be an issue for “hyper-responders” and diseased
populations.130,131

There’s one more benefit to eggs worth mentioning. Like chocolate, eggs are thought to
promote an increase in the “love hormone” oxytocin.

10. Beef

Beef is a very good source of zinc, and beef is also

a good source of fat, of which about 40 – 50% is
saturated fat and about 40 – 50% monounsaturated
fat. As previously mentioned, total fat, saturated fat,
and monounsaturated fat are all positively associated
with the all-important sex hormone testosterone.

Women, take note; not only does zinc help promote healthy levels of testosterone,

22
which you already know is an important sex chemical for you, it also curbs production
of the hormone prolactin, which can impair sexual function. It’s normal for both men and
women to release prolactin after sex; however, this initiates a negative feedback loop
that decreases arousal.132,133

11. Coffee

Surprised to see this on the list? Acutely, caffeine can

act as a vasoconstrictor (restricting blood flow), and if
you’re sensitive to caffeine, it may leave you with an upset
stomach and feelings of stress and anxiety, which can
impair performance between the sheets. So, it may not be
the beverage of choice immediately before sex.

However, in a recent study published in the journal PLOS ONE, researchers from the
University of Texas found that men who drink 2 – 3 cups of coffee per day are less likely
to experience erectile dysfunction.134

In conclusion, the World Health Organization defines sexual health as “a state of

physical, emotional, mental and social well-being in relation to sexuality; it is not merely
the absence of disease, dysfunction or infirmity. Sexual health requires a positive and
respectful approach to sexuality and sexual relationships, as well as the possibility
of having pleasurable and safe sexual experiences, free of coercion, discrimination
and violence. For sexual health to be attained and maintained, the sexual rights of all
persons must be respected, protected and fulfilled.”135

In other words, sex is complicated, and there are many factors that have the potential to
influence sexual health, sexuality, sexual performance, and sexual desire. One of those
factors, which also has an impact on many other areas of your life web, is your food
choices, and we hope that you’ve found this guide to be a helpful start to improving your
nutrition to optimize both sexual and overall health.

23
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