Proper nutrition can support sexual health by improving circulation, hormonal balance, and overall body condition—key factors affecting libido in both men and women. Experts explain which foods to include in your diet and which to limit.
According to specialists, libido is not a simple switch—it depends on overall health: the cardiovascular system, hormone levels, energy balance, and psychological state. To express sexual attraction, the body must be in tone rather than "saving resources" for vital functions.
Foods That Support Circulation and Energy
To enhance blood flow to tissues and organs, which is important for sexual arousal, especially in men, foods rich in flavanols and arginine are beneficial. Dark chocolate is rich in flavanols, which dilate blood vessels, while watermelon contains citrulline—a precursor to arginine.
Nuts and seeds, such as pumpkin seeds, contain zinc and magnesium, which help maintain healthy circulation and energy, positively affecting libido.
Hormonal Balance and "Building Materials"
Sex hormones, including testosterone, play a key role in sexual desire for both men and women. Foods rich in omega-3 fatty acids (such as salmon and sardines) help maintain hormonal balance and vascular health.
Oysters remain one of the classic foods rich in zinc—a trace element involved in testosterone production and immune system support.
Eggs and avocados contain cholesterol and healthy fats necessary for hormone synthesis and the normal functioning of the endocrine system.
Psychological Resilience and Stress
High levels of chronic stress increase cortisol, which suppresses testosterone production and reduces sexual desire. Foods rich in magnesium (such as spinach) and antioxidants (berries) help lower stress levels and maintain energy balance.
Foods That May Lower Libido
It is not only important to include healthy foods but also to exclude harmful habits and foods. Excess sugar, refined carbohydrates, processed foods, and excessive alcohol can disrupt hormonal balance and impair circulation, negatively affecting sexual desire.
Nutrition is not an instant way to "boost desire," but a strategic element of health that over time can strengthen libido by improving circulation, hormonal balance, energy, and emotional state. This approach works in conjunction with other factors of a healthy lifestyle—adequate sleep, physical activity, and stress management.
