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7 Science-Backed Foods to Boost Your Stamina

Sailun Tires

A healthy sex drive is one of the best things there is. It is associated with physical and emotional wellness. So, it isn’t surprising that what you eat can boost your sex life.

A nutritious diet is beneficial to your sex life in many ways:

  • It improves your libido
  • It gives you better stamina
  • It improves the flow of blood around your body and also improves heart health.

A diet rich in necessary nutrients and low in saturated fat and sugar will enhance your libido by preventing disorders like hormonal conditions and metabolic syndrome.

This article will list 7 foods high in nutrients that can boost your libido and improve your health.

1. Oysters

The aphrodisiac properties of oysters are well-known. This is because oysters have a high zinc content. Zinc improves the flow of blood, which in turn supplies more blood to the sex organs

Zinc also contributes to male fertility. This is done by regulating testosterone levels. 

A 2018 review found that a zinc deficiency affects testosterone levels.

Oysters contain a higher amount of zinc than any source of food. Therefore, oyster serving is believed to provide at least 673% of your daily value.

If you don’t like the mollusks, try crab or lobster instead. Both are also enriched with zinc.

Other foods that are rich in zinc include:

  • Pumpkin seeds
  • Pork
  • Baked beans
  • Beef
  • Zinc-fortified cereals.

2. Meat

Meats and other foods enriched with specific amino acids can boost your sex life. 

High-protein foods such as chicken, pork, and beef contain compounds that enhance blood flow. Examples of these compounds are:

  • L-arginine
  • Carnitine
  • Zinc

One of the most crucial factors to sexual response is the smooth flow of blood (which applies to people of all genders). 

A 2019 review showed that arginine supplements are effective in treating moderate erectile dysfunction. 

It is important to note, though, that eating a lot of red meat is detrimental to your heart health.

Add a serving of animal-based protein to your diet. Note that the serving should be moderate. This will keep your systems running smoothly in bed.

If you are a vegetarian, these nutrients are available in dairy products and grains, such as cheese and milk.

L-arginine and carnitine are amino acids that are present in high-protein foods. Milk and whole grains are very rich sources of zinc.

3. Nuts and Seeds

Rather than snacking on candy, why not try a handful of seeds and nuts?

Almonds and cashews are rich in zinc, while some healthy snacks are loaded with L-arginine to boost blood flow.

You can try on the following:

  • Pumpkin seeds
  • Walnuts
  • Pecans
  • Sunflower seeds
  • Peanuts
  • Hazelnuts

Walnuts are considered to be better because they are also rich in omega-3s.

4. Salmon

Salmon is known for its healthy supply of omega-3 fatty acids. 

It is important to note that salmon, tuna, halibut, and sardines, can help maintain the health of your sex life and your body.

Omega-3s prevent plaque accumulation in your arteries, as documented in a 2017 study. This promotes the flow of blood in your body.

Maintaining the smooth functioning of the circulatory system helps reduce the risk of some diseases – diseases that can impair your sex life.

A 2020 review reports that omega-3 fatty acids can reduce the number of triglycerides in the blood and the risk of some coronary heart disease events.

Fish contains zinc as well. It is also rich in protein, vitamin D, iron, and vitamin B12.

To maintain the health of your heart and body, the FDA recommends eating at least two servings of fish every week.

5. Apples

Apples contain quercetin. Quercetin is an antioxidant that offers several health benefits. 

Quercetin plays a role in your sex life.

  • It promotes blood circulation
  • Helps in managing symptoms of prostatitis
  • Treats erectile dysfunction. 

A 2016 study showed that quercetin, when taken at doses exceeding 500 mg per day, can lower blood pressure.

High blood pressure contributes to sexual dysfunction. In addition, damage to blood vessels impairs the flow of blood to the genitals. This is a primary cause of erectile dysfunction.

High blood pressure in females can lead to lower libido and loss of interest in sex. In addition, an insufficient supply of blood to the vagina can affect the body’s response to sexual activity.

A diet rich in flavonoids improves your overall health and maintains your sex life.

Healthy foods that contain flavonoids include:

  • Strawberries
  • Apples
  • Blueberries
  • Red wine
  • Dark-colored grapes
  • Citrus fruits
  • Cherries.

6. Red Wine

Red wine, just like apples, contains quercetin. Quercetin is an antioxidant that improves blood flow.

A 2009 study found that moderate but regular intake of red wine increased sexual desire and overall sexual health. 

The researchers also found that drinking more than two glasses of red wine daily or taking other alcoholic drinks had no positive effects on sexual health.

It is important to note that drinking alcohol or any other kind of wine can have the opposite effect and cause sexual dysfunction.

7. Beets

Beetroots contain a lot of vitamins and antioxidants. They’re great and go well with every diet. They also have plenty of dietary nitrates, meaning they could enhance your sex life.

Dietary nitrates expand blood vessels. This process is known as vasodilation. Vasodilation improves the flow of blood. Dietary nitrates are also beneficial for muscle contraction. This explains why athletes use it to boost performance.

Several studies suggest that a single dose of beetroot juice can improve your performance at high-intensity exercise.

Some research also reports that the dietary nitrates in beetroot can help with blood pressure management. According to the researchers, this is helpful for those with or without hypertension. 

In theory, similar mechanisms can also help improve stamina and the flow of blood during sex, as well as your overall heart health.

Other foods that contain nitrates include:

  • Arugula
  • Spinach 
  • Radish
  • Celery
  • Lettuce
  • Cress.


Certain foods can keep your blood pumping. Some foods can also boost your hormone levels. But then, it is worth mentioning that diet isn’t always enough to boost your sex life.

Consult your healthcare provider if you experience a lack of desire, impotence, or pain during intercourse.

Author Bio
Edwin Madison is a freelance health writer and the founder of No More PE. He has worked with leading B2B and B2C companies in the health industry and his publications are featured on Yahoo News, E27, and other leading websites.


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