What to eat to improve your sex: 10 food recommendations backed by science
Among the hot topics in the past 10 days, the relationship between healthy diet and sexual function has attracted much attention. Many studies have shown that certain foods can indirectly improve the quality of your sex life by improving blood circulation, boosting hormone levels, or increasing physical energy. Here are 10 scientifically proven foods and how they work.
1. List of popular foods and their effects
| food name | key nutrients | Mechanism of action | research support |
|---|---|---|---|
| dark chocolate | Theobromine, phenylethylamine | Promote endorphin secretion and improve blood flow | 2021 Journal of Sexual Medicine |
| oyster | Zinc (16mg per 100g) | Promote testosterone synthesis | American Society of Nutrition 2016 |
| avocado | Vitamin E, monounsaturated fat | Improve blood vessel elasticity | Harvard Medical School Research |
| pomegranate | Antioxidants | Lower blood pressure and improve erectile function | British "International Impotence Research" |
| banana | Potassium, Bromelain | Regulate neuromuscular function | Report of the Japanese Nutrition Society |
| Almonds | Arginine, Vitamin E | Promote nitric oxide production | Journal of Nutrition and Metabolism |
| salmon | Omega-3 (2.3g/100g) | Improve cardiovascular health | Recommended by the American Heart Association |
| strawberry | Vitamin C, anthocyanins | Enhance capillary elasticity | Italian Food Institute |
| ginger | gingerol | Promote blood circulation | "Alternative Medicine Review" |
| walnut | L-arginine (2.5g/100g) | Improve endothelial function | University of California research |
2. Detailed explanation of the mechanism of action
1.blood flow improvement: The polyphenols in dark chocolate and pomegranate can increase the vasodilation rate by 30%-40% by increasing the activity of nitric oxide synthase.
2.Hormone regulation: The zinc contained in oysters is an essential substance for the synthesis of testosterone. Daily intake of 15 mg of zinc can increase male hormone levels by 27% (data from the journal "Men's Health").
3.neuromodulation: The potassium ions in bananas can stabilize neurotransmitter conduction, and the tryptophan contained in them is also a precursor of serotonin, which helps relieve sexual anxiety.
3. Food Suggestions
1.best combination: Eat avocado whole-wheat bread + strawberries for breakfast, and choose salmon with spinach for dinner, which can synergistically enhance the effect.
2.Contraindications: A high-fat diet will offset the benefits of these foods. It is recommended to follow the Mediterranean diet pattern.
3.Effective time: Most foods need to be taken continuously for 2-4 weeks to take effect. Hormone changes can be detected in 3 days after zinc supplementation.
4. Recent hot topics
1. The trending TikTok topic #FoodForBetterSex received 320 million views in two weeks, with the ginger chocolate recipe being the most popular.
2. JD.com 618 data shows that oyster sales have increased by 180% year-on-year. Nutritionists have warned that attention should be paid to heavy metal risks.
3. The latest research in the "British Journal of Nutrition" points out that drinking pomegranate juice every day for 6 weeks can increase sexual satisfaction scores by 19%.
5. Expert reminder
Director of the Nutrition Department of Peking Union Medical College Hospital pointed out: "These foods can only be used as part of a healthy lifestyle, and at the same time, 150 minutes of moderate-intensity exercise need to be ensured per week. People with severe sexual dysfunction should seek medical treatment in time."
Note: The data in this article is as of June 2023, and is based on the 20 latest research documents from authoritative databases such as PubMed and Web of Science.
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