Once upon a time, oysters and red wine were thought to be among the best foods and drinks to increase your libido. However, this Valentine’s Day, beetroots, mushrooms and green tea could be the secrets to getting you in the mood, according to the top food scientists at Lifesum…
Food scientists at Lifesum, the world’s leading nutrition app, have unveiled the best foods, drinks and recipes to increase your libido – just in time for Valentine’s Day. They have also shared some libido food myths to avoid (bye-bye, oysters and red wine), along with the top foods that will kill bedroom vibes (ultra-processed junk food, anyone?).
‘Eating a healthy nutritious diet can play a major role in boosting your sex drive,’ said Lifesum’s Health Advisor and Dietician Christina Jax. ‘Certain food and drink enhance libido by increasing the sex hormones testosterone and oestrogen, and improving blood flow for stronger orgasms and firmer erections.’
Top foods and drinks to increase libido
Beetroot and beetroot juice
Beetroot contains high levels of the mineral boron. This helps women to metabolise and use oestrogen, and increases testosterone levels in men.
Beetroot creates nitric oxide in blood vessels, which relaxes them and, according to research, improves blood flow for better orgasms and erections. Beetroot bowl and beetroot smoothies are just some of the nutritious and deliciously simple recipes featured on Lifesum.
Mushrooms
Mushrooms contain high levels of antioxidants ergothioneine and glutathione. According to research, these potentially improve mood and might decrease visible signs of ageing.
Mushrooms are rich in B vitamins, including B2 and B9, which help to utilise energy from food and produce red blood cells to carry oxygen throughout the body, including the sex organs. Balsamic roasted mushrooms with feta is one of Jax’s favourite dishes.
Green tea
Green tea contains the antioxidant catechin, which causes blood vessel cells to release nitric oxide. This increases the size of the blood vessels, improving blood flow to the sex organs and could lead to greater desire.
Green tea also neutralises free radicals that damage and inflame blood vessels. This can help to increase the ability of blood vessels to transport blood throughout the body, including the sex organs. To feel the full effects, Jax suggests drinking 2-3 cups daily.
Pistachio nuts
Pistachio nuts are high in protein, fibre and healthy fat, which can increase blood flow to the penis leading to firmer erections according to this study in which males consumed 100g of pistachio nuts daily for three weeks.
Pomegranates
Pomegrantes contain a powerful antioxidant blend, which improves libido by possibly increasing testosterone levels and enhancing blood flow. Lifesum’s chocolate bark with pomegranate and sea salt is simply divine!
Foods thought to boost libido (but do not!)
Red wine
Red wine can help to relax and get people in the mood, but it has quick diminishing returns! The amount of flavonoids in red wine grapes needed to relax blood vessels and increase blood flow would require a high consumption of alcohol. This could lead to impaired performance.
Oysters
Oysters are considered libido-boosting given their high zinc levels (673% above RDA in 3oz), which is essential for male sexual function and fertility. While some studies indicate that zinc could boost sperm quality, there is no conclusive evidence linking oysters and increased libido.
Asparagus
Asparagus is a great source of micronutrients, vitamin E, folic acid and vitamin B6, which can enhance mood. However, a huge amount would be required to have any effect.
Additionally, asparagus can lead to gas and bloating (given its high fibre content), not to mention how it makes some people’s urine smell. This is a certain turn-off in the bedroom!
The ultimate food combination to enhance sex-drive…
‘Everyone’s different so it’s hard to pinpoint one specific food,’ says Jax. ‘In the case of libido, it requires a combination, such as a mix of nuts, seeds, dried fruit (cranberries are great), and, yes, dark chocolate.
‘Nuts and seeds contain key nutrients for sex hormone production. Cranberries are rich in antioxidants that improve blood flow, and dark chocolate (85% cocoa min) contains flavonoids that have been shown to reduce stress and relax blood vessels, thereby increasing blood flow to the sex organs.
‘Simply mix 1 cup of pistachio nuts, 1/2 cup of dried cranberries, 1 cup of roasted pumpkin seeds, 1 cup of cashews, 1 cup of dark chocolate chips or small squares and 1/4 cup of candied ginger.’
These foods will kill bedroom vibes…
- Ultra processed junk food typically contains high amounts of added sugars and saturated fat. This can contribute to inflammation and decrease blood flow, which could lead to erectile dysfunction
- Fibre-rich foods, including broccoli, cauliflower, Brussels sprouts and cabbage, are great for overall health, but, if you are not used to a high fibre diet, excessive intake can lead to extra gas and bloating – not a recipe for romance!
What other factors can affect your libido?
‘More research is needed before drawing any solid conclusions,’ says Jax. ‘There are multiple factors that impact our physical and mental health, rather than one single nutrient or food. A varied and balanced diet in line with your energy requirement is key for overall health.’
In addition to eating a balanced and nutritious diet, Jax highlights how feeling physically and emotionally well contributes to a healthy sex drive.
‘What we do know is that a healthy diet is associated with improved blood flow and can lead to an increase in sex hormone levels. It’s also associated with a lower risk of erectile dysfunction and female sexual dysfunction – and Lifesum welcomes more research into the links between food and libido.
‘But, let’s not forget that how you feel can significantly improve your sex drive. Feeling good about yourself, doing regular exercise and getting enough sleep can make a big difference.’
Ultimate libido-boosting Valentine’s Day menu…
Christina Jax unveils her ultimate libido-boosting Valentine’s Day menu…
Starter: Balsamic-roasted mushrooms with feta
- Preheat oven to 200 degrees C
- Wash and remove stems from 4 flat mushrooms
- Place mushrooms flat side down on a baking tray
- Drizzle with 2 tbsp of balsamic vinegar and sprinkle with 1 tbsp fresh thyme
- Roast uncovered for 15 minutes
Main course: Beetroot Risotto
- Sauté 1 medium onion, finely chopped and 1 chopped garlic clove in 2 tbsp of olive oil until soft
- Add 1 ¼ cup Arborio rice and 2 fl oz white wine. Let sizzle for a few seconds and then reduce heat
- Slowly add 2 ¾ cups vegetable broth while stirring
- Add 3 medium diced beetroots and cook for 7-10 minutes, until beet softens and rice absorbs broth
- Remove from heat and stir in 3 tbsp of grated parmesan
- Season with salt, pepper and a squeeze of lemon juice
- Top with 2 oz feta cheese and ½ cup chopped walnuts
Dessert: Chocolate Bark with Pomegranate and Sea Salt
- Cover a baking sheet with parchment paper
- Melt 7 oz of dark chocolate (>70% cacao) on the stove or in the microwave
- Spread melted chocolate on baking sheet and sprinkle with ½ cup pomegranate seeds and 1 tsp of sea salt
- Refrigerate for at least 30 minutes
Drink: Green tea with peppermint (libido-enhancing, and fresh breath!)
About Lifesum:
Lifesum is the world’s leading nutrition app, helping over 50 million global users to improve baseline health through better eating.
Whether the goal is to lose weight or simply have more energy throughout the day, the Lifesum app offers personalised nutrition at scale and features a variety of meal plans, healthy recipes, trackers and more based on users’ goals, dietary restrictions and lifestyle.
Visit Lifesum.com for more information.
