A few foods are particularly rich in the nutrients that support sexual health, though more large-scale, non-industry-funded research is needed on their direct relationship with libido.
Oysters
“Zinc is a mineral essential for testosterone synthesis and sperm production,” Dr. Houman says.
“While eating oysters won’t instantly transform libido, maintaining adequate zinc intake through diet — or supplementation when deficient — can play a meaningful role in supporting sexual health,” Houman says.
However, keep in mind that zinc deficiency isn’t common in the United States, and taking too much can lead to adverse effects, like copper deficiency, which may lead to brain and nervous system problems.
Watermelon
“You can think of it as a very mild form of Viagra,” Choe adds. “Relaxing blood vessels can improve blood flow to the genitals, which may increase arousal.”
Fatty Fish
Fatty fish are excellent sources of omega-3s, which may help improve vascular function, lower inflammation, and support testosterone synthesis, Houman says.
One study with 8,686 men ages 18 and older linked certain types of omega-3s, especially docosapentaenoic acid (DPA), with higher testosterone levels. However, the effects vary by body mass index (BMI): Those with BMIs under 25 showed a positive association with higher testosterone levels and some omega‑3s, while men with BMIs 30 and above (defined as obesity) showed the strongest associations with DPA and other omega‑3s. Men with a BMI in the middle range had largely insignificant results. You can find DPA in salmon, sardines, cod liver, and herring.
Nuts and Seeds
In general, nuts and seeds are also a good source of healthy fats, like alpha-linoleic acid.
“Healthy fats and zinc are important in sex hormone production,” Choe says. “Magnesium helps with relaxation and stress reduction.”
However, non-industry-funded research on nuts, seeds, and libido is limited. More studies are needed to determine how nuts and seeds may affect sexual arousal and overall sexual wellness.
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