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Foods For Better Sex
Spicing Things Up

Finding ways to improve your health through nutrition can also improve your sex life. Below you will find some basic guidelines as well as some meal ideas to increase libido and sexual performance. When looking at your sexual health, taking care of your overall health in general always helps, however, focus on circulation, hormone levels and maintaining a healthy weight are a good place to start.

Circulation Enhancing Food

Foods that are high in Omega-3 fatty acids help your nervous system, neurological functioning and provide enhanced circulation which in turn aids in sexual function.

Lisa Lawless
By Lisa S. Lawless, Ph.D.
Psychotherapist & Sexuality Expert

CEO & Founder of
Holistic Wisdom, Inc. & NAASAS

Copyright: Holistic Wisdom- Do NOT Copy Warning

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Examples of foods high in Omega-3 are-
  • Oils such as flax seed, canola, soybean can be beneficial, however, having oils in foods that are unprocessed is always best. For example, eating avocado is much better that processed oil as the body processes it much differently and it does not contribute to excess body fat the way that processed oils do. Avocados are a great example of sexually potent foods as they have high antioxidant properties, potassium and vitamin B6, which promotes better blood flow. They're also a good source of heart-healthy monounsaturated fats.

  • Fish such as salmon, tuna, trout and many others. Avoid fish that is farm raised and when eating fish from the ocean such as tuna, go for companies that fish for younger, smaller fish as they will have less mercury. A brand we enjoy is Wild Planet Wild Albacore Tuna with No Salt Added.

  • Nuts such as walnuts, almonds, macadamia nuts, hazelnuts and pecans are amazing for your health as well as your sex life. The best way to consume nuts is to presoak them in water and dry them first to help the body absorb them better by removing enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens. The best way to soak them is overnight in water and then use a dehydrator or oven on the lowest possible setting for 24 – 48 hours to remove all moisture. Once dry keep them refrigerated and eat at your leisure.

Foods rich in L-Arginine are also effective at increasing circulation. Examples of such foods are nuts, granola, oatmeal, dairy, green vegetables, root vegetables, garlic, ginseng, chickpeas, onions, whole grains, eggs, dark chocolate, beans, and seeds.

Staying In A Healthy Weight Range

If you are overweight, studies have shown that weight loss increases your sex drive. Research shows that obesity lowers libido and sexual performance so maintaining a healthy weight is a good way to not only feel attractive but maintain healthy sexual functioning.

Increasing Vitamin C Increases Fertility

Increasing vitamin C intake may be helpful in boosting fertility, particularly for men; tests have shown that taking 500-1000 milligrams a day can increase the number and quality of sperm produced and reduce abnormalities. In addition to vitamin C, citrus fruits such as grapefruits, lemons and oranges have high levels of antioxidants and glucose which enhance mood and focus for increased sexual confidence.

Beta-carotene Increases Sperm Motility

A study by the journal Fertility and Sterility demonstrated that vegetables rich in beta-carotene (such as carrots) improve the swimming capability of sperm as men who ate the most carrots had the best sperm motility.

Pineapple Makes Ejaculate Taste Better

Pineapples make both female ejaculate and semen less bitter and taste sweeter. See more foods that make ejaculate taste better.

Increasing Sex Drive

The Archives of Gynecology and Obstetrics published a study showing that apples have the ability to increase sex drive as they contain polyphenols and antioxidants which stimulate blood flow to the genital sand aide with arousal. Apples also contain phloridzin, which assists the body with lubrication production.

Berries lowers blood pressure to help blood vessels relax and improves circulation. For example black raspberries are a phytochemical-rich food that enhances both sex drive and sexual endurance. Just having 10 berries or a tablespoon of their seeds can make a difference in sexual performance.

Soy & Phytoestrogens

Soy based foods such a soy beans (edamame), tempeh (fermented soy beans) and other healthy and non-processed forms of soy have high amounts of phytoestrogens which have been proven to heighten sexual activity as well as reduce the risks of breast cancer. Read more about the healthy types of soy.

Folic Acid

A study by Nature Communications found that foods that are high in folic acid such as broccoli, spinach, Brussels sprouts, peas and asparagus improve sperm quality and reduce the risk of birth defects as they make subtle positive changes to the chemistry of the DNA in sperm.

Increasing Zinc Improves Libido & Sperm Production

It is why oysters are thought to improve your virility because they are one of the richest sources of zinc, which is known to be one of the key nutrients involved in enhancing libido & the production of sperm. Low levels of zinc have been linked both with poor libido in women and with a low sperm count in men. You can obtain zinc from shellfish (particularly oysters), sesame seeds, whole grain bread, brown rice, dark green leafy vegetables, lean red meat and turkey.

Manganese Helps Balance Hormones

The metabolism of the female hormone estrogen depends on manganese. It follows that a deficiency of manganese will significantly reduce fertility in women. Spinach, chestnuts, tea, oats, whole grain cereals, wheatgerm, raisins, pineapple, beans, peas and nuts are all good sources of manganese.

The Power of Foods & Hormones

Yams have been found to contain a hormone used in birth control called progesterone. Drug manufacturers are able to extract this hormone from wild Mexican yams which will soon be on the market making birth control more affordable.

Keeping Your Heart Healthy with Low Saturated Fat Foods

Too much saturated fat can, over time, clog arteries and prevent an adequate flow of blood from reaching the genital region. This not only interferes with the ability to perform, but also with sexual pleasure. Saturated and trans fats (trans-fatty acids) are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Polyunsaturated fatty acids and monounsaturated fats which are considered unsaturated fats are healthy for you and reduce your risk of heart disease.

Keep Your Hormones Balanced With Healthy Fats

Too little of the good fat, on the other hand, is also bad as you need fat to produce your hormones. Cholesterol is metabolized in the liver, and you get your testosterone and estrogen, which you need for your sex drive. Making sure to have unsaturated fats: monounsaturated and polyunsaturated fats can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.

Tomatoes Helps with Prostate Health

Studies show that lycopene found in tomatoes helps maintain prostate health. Lycopene is best absorbed when tomatoes are cooked with a little oil, as in pasta sauce which is a perfect way to introduce healthy oils. Remember not to cook oils high in Omega-3s in high heat as it converts them to the bad kind of fat... if in doubt use them as a dipping sauce with garlic and herbs for whole grain bread.

Increasing Sexual Pleasure

Prunes, ginseng, aniseed, onion and garlic, carrots, ginger, artichokes, Aubergine are some of the foods that have been claimed to enhance sexual pleasure.

Additional Food Suggestions

  • Watermelon contains high in libido-boosting phytonutrients as it contains compounds that relax blood vessels which can help improve blood flow to erectile tissue (founding the clitoris and penis) and increases arousal.

  • Figs are high in calcium, iron, potassium, zinc and are packed with fiber which provides nutrients for great sex while giving you a delicious snack.

  • Chili Peppers Hot peppers contain capsaicin which can increase libido through increased blood flow and the endorphin rush that they help release.

  • Pomegranate has a positive effect on erectile dysfunction because of the high antioxidants they contain that support blood flow. Avoid the juice as it is processed and often contains added sugar. To get the best benefits eat the inside of the fruit which contains red orbs filled with crunchy, juicy seeds known as arils.

  • Coffee contains a stimulant that has been shown to increase libido.


A Sexual Health Breakfast Example-

Chocolate Nut Oatmeal With Berry Breakfast

  • Steel Cut Oatmeal
  • Low fat almond, cashew or coconut milk
  • Cocoa powder (organic)
  • Chopped Walnuts (presoaked and dried)
  • Top with Raspberries
  • Artificial sweetener such as Stevia
Provides Lower blood cholesterol with L-Arginine to improve circulation and has Amino acid arginine to pump up the production of nitric oxide.
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Further Reading

Nutrition is one of the most fundamental factors within our health and yet through time with all of our advancements we have stripped the "Standard American Diet" (S.A.D.) of the most important, nutrient dense foods and replaced them with the most damaging. It is no wonder the rates of heart disease, diabetes and cancer as well as prescription drug deaths are at an all-time high.

People are typically in the dark when it comes to understanding that sexual dysfunction is often a big indicator that vital and core functioning within the body has gone haywire. Very often you can find direct causation of things such as erectile dysfunction (ED) and female sexual dysfunction as stemming from cardiovascular disease, diabetes and autoimmune responses within the body. The good news is most of these health problems are reversible through proper, nutrient dense, plant-based nutrition.

Books we highly recommend for healthy eating and increased sexual performance are by Joel Fuhrman M.D. called Eat for Health and Super Immunity as they talk about what really matters when it comes to nutrition. He also has a weight loss plan and recipes in it so it is a great resource for people wanting to make a lifestyle change.

In addition, How Not to Die by Dr. Michael Greger who also has a wonderful site called NutritionFacts.org is a wonderful resource.


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