HAVING great sex all depends on what you put in your mouth.
That’s right – we’re talking about your diet.
Eating the right food can help pep up your hormones and sex organs, says author Christine DeLozier, author of Diet For Great Sex.
The acupuncturist, who specialises in sexual health, says: “We think of great sex as being an experience of the mind.
But physiologically it’s when our nerves are firing rapid, strong signals to and from our genitals, when our blood is flowing adequately and when our sex hormones are balanced.
“When all those are in line, we have better orgasms, so what we eat very much affects us in the bedroom.”
Mum-of-four Christine, who studied biology and psychology at the University of Rochester, New York, and also holds a master’s degree, said: “I have seen in my own patients, the more dedicated they are to the plan, the better the results.”
Here, Kate Jackson looks at what you need to eat to feed your desire.
10 rules to follow
1) Avoid fat and sugar: Christine says: “Fatty, salty foods stiffen blood vessels in a matter of hours, leading to reduced blood flow.
“And a strong supply of blood is not only important for male sex-drive, it’s also essential for female pleasure and orgasm.
“A high-fat diet, chronic illnesses and ageing, for example, will all slow nerves and reduce sexual pleasure.
“Fatty foods also cause plaque build-up and as the blood vessels to the penis and clitoris are some of the smallest, they will be the first to take the hit.
“Long before a person sees signs of heart disease, they notice sexual pleasure and function declines.”
2) Eat your greens: “As unsexy as it sounds, greens are probably the best thing for your body and to have great sex,” says Christine.
“Leafy greens, such as spinach or romaine, reduce cortisol – helping normalise testosterone levels, which are important for male and female sexual pleasure.
“They are high in antioxidants to help our blood vessels deliver more blood flow.
“A handful a day would be great – or make them more palatable mixed with fruit in a smoothie.”
3) How to B horny: “Increasing dietary B vitamins has been shown to affect levels of testosterone and improve sexual function,” Christine reveals.
“B vitamins are essential for proper nerve conduction to and from the genitals. They protect nerves against the effects of oxidative stress, which slows signals and means less pleasure for adults.”
You’ll find B vitamins in nuts and seeds, salmon, peas, potatoes, green veg, mushrooms, mangoes, avocados, asparagus and peanuts.
4) Grab your nuts: “A study looked at healthy men who reported satisfying sex lives before altering their diet.
Christine says: “Half of the participants added about two handfuls of nuts daily and reported increased intensity of orgasms as well as greater sexual desire.
“In another study, pistachio nuts improved all aspects of erectile function and increased penile blood flow and promoted better cholesterol levels.”
Come for the better cholesterol but stay for the better sex.
“Walnuts contain l-arginine, the precursor of nitric oxide, which increases clitoral and penile blood flow – essential to sexual pleasure.”
5) Get your anti-oxidants: “Research shows when people up their antioxidant intake, their nerve conduction is faster,” says Christine.
“The stronger our nerves fire, the better the sexual sensation. We want nerves that can accurately tell the story of what’s happening in our head to the rest of our body.”
Foods rich in Vitamin A and containing antioxidants include carrots, butternut squash and peaches.
They can be found in Vitamin C foods such as berries and Vitamin E foods like nuts, and mushrooms.
Antioxidants are also in flavonoid-rich foods such as onions and apples.
6) Eat omega-3 foods: “Omega-3 fatty acids affect electrical currents and other cellular functions of nerve cells,” Christine says.
“Sexually, this translates to better sexual response when our genitals are stimulated or our minds are aroused. They make you hornier.”
Eat oily fish, such as salmon, nuts and seeds – including chia and flax seeds – and avocado. But take in moderation as they are also higher in calories.
7) Go bananas: “Potassium is so important for good sex that I advise a potassium-rich meal two hours before having it,” Christine says.
“Studies show an immediate, measurable improvement in vascular endothelial function after just one high-potassium meal.
“It’s good for athletes, who depend on it to balance fluids. It also aids in muscle contractions for the big competition – and sex, after all, is an endurance sport.”
Foods with potassium include bananas, potatoes, melon, artichokes, pumpkins, oranges, avocados and leafy greens.
8) The magic of mushrooms: According to Christine, mushrooms are “the motherlode of foods”.
She explains: “They confer near-magical status for the health benefits they offer and finding a way to work mushrooms into your diet will be great for your sex life. Got mushrooms? should be the rallying cry of the sex health industry.
“They promote healthy nerves, blood vessels and hormonal balance – the holy trinity of great sex.”
9) Add flavour to your sex life: Christine says: “Rosemary, star anise, garlic, ginger, cinnamon and goji berries boost sexual function and libido.
“They nourish kidney ‘yang’ or promote the circulation of blood and qi – the Chinese traditional medicine term for the body’s energy.”
Almonds, black pepper, chillis, chocolate, oysters and saffron are among the foods considered to be aphrodisiacs.
Christine adds: “Aphrodisiacs are nature’s culinary firecrackers that put the pep back in your sexual step and the O back in your libido.”
10) The fast way to pleasure: “Fasting, when done intermittently and responsibly, confers numerous health benefits and creates a lightness and overall wellness that sets the stage for better sex,” says Christine.
“It reduces fat tissue mass, blood pressure and cholesterol.
“Consult a physician before starting a fasting schedule but, in general, I recommend once a week for 24 hours.
“That means no food but plenty of water or herbal tea.
“This is much easier to do if you make your fasting window from dinner to dinner, because you’re only skipping breakfast and lunch one day.”
3-ingredient banana pancakes
YOU NEED: ¾ cup oats, 1½ ripe bananas, ⅓ cup almond milk
Optional toppings: Maple syrup, Banana Pecans, Cinnamon, cloves, nutmeg
METHOD: Blend the oats in a high-powered blender until fine, like flour.
Add bananas and almond milk and a pinch of salt and cinnamon if desired. Blend until smooth.
Pour batter on to a non-stick, lightly greased pan and cook until bubbles appear all over, especially in the centre.
Then just add your favourite toppings.
Tuscan kale soup
YOU NEED: 1 chopped onion, 2 tbsp fennel seeds, ¾ tsp nutmeg, 2 large potatoes, diced, 1 head kale, chopped, 950ml low-salt veg stock, 1 large handful parsley, 1 tbsp olive oil, 1 tsp black pepper, ⅛ tsp crushed red pepper, 240-360ml canned coconut milk, Salt to taste (less is better for great sex)
METHOD: Heat the olive oil in a large pot and add onion, fennel and nutmeg. Cook until the onion is translucent and the spices are aromatic.
Add the other ingredients, except the coconut milk, bringing to a boil and simmering until potatoes are cooked through.
Add the coconut milk and heat through. Serve with a salad of your choice.
Chipotle-inspired mushroom sofritas
YOU NEED: 700g mushrooms, 2-3 cloves of garlic, minced, 1 roasted red pepper, chopped; 2 tbsp chipotle paste, 1½ tbsp maple syrup/honey, 130ml salsa, Coriander, avocado, jalapeno pepper and juice from a fresh lime to garnish.
METHOD: Shred the mushrooms using a cheese grater or a food processor. Set aside.
Heat 1 tbsp olive oil (or omit for oil-free) in a large pan. Saute the garlic, pepper and chipotle paste.
Add mushrooms and cook until most of the water cooks off.
Serve over rice or cauliflower rice. Garnish with coriander, avocado, jalapenos and lime.
- Diet For Great Sex: Food For Female And Male Sexual Health, by Christine DeLozier, is available now, priced £15.99 (paperback) and £6.99 (e-book). To find out more, see dietforgreatsex.com.
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