Kitchen Table Love Potions
by Christina Meyer-Jax MS, RDN, LDN, Tastemaker in Residence
Food and mood are intimately connected. With the romance holiday right around the corner, how can we tap into choices that will elevate our game? Research shows that eating a healthy nutritious diet can play a major role in boosting your sex drive and that certain food and drink enhance libido by increasing the sex hormones testosterone and estrogen thus improving blood flow to all the right places.
The key to enhanced performance is eating an overall healthy diet, daily exercise, and working on stress management. But there also are certain foods with benefits such as:
Beets and beet juice contains high levels of the mineral boron, which helps women to metabolize and use estrogen, and increases testosterone levels in men. Beetroot creates nitric oxide in blood vessels, which relaxes them and, according to research, improves blood flow again to all the right places. Add some roasted beets to your Valentine’s menu, or beet juice to your morning smoothies.
Mushrooms contain high levels of antioxidants ergothioneine and glutathione, which, according to research, potentially improves mood and might decrease visible signs of aging. Mushrooms are rich in B vitamins, including B2 and B9, which help to utilize 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 my favorite simple dishes.
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 and could lead to greater desire. Green tea also neutralizes free radicals that damage and inflame blood vessels. This can help to increase the ability of blood vessels to transport blood throughout the body. To feel the full effects, I suggest drinking 2-3 cups daily.
Pistachio nuts are high in protein, micronutrients and healthy fats, which can increase blood flow for male performance according to this study in which participants consumed 100g of pistachio nuts daily for three weeks.
Pomegranates contain a powerful antioxidant blend, which improves libido by possibly increasing testosterone levels and enhancing blood flow. A great Valentine’s day dessert is the Lifesum recipe below with chocolate bark made with pomegranates.
What foods are thought to boost libido, but actually have limited affects:
Oysters are considered libido-boosting given their high zinc levels (673% above RDA in 3oz), which is essential for male function and fertility. Some studies indicate that zinc could boost sperm quality, but there is no conclusive evidence.
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, which could lead to impaired performance.
Asparagus is a great source of micronutrients, vitamin E, folic acid and vitamin B6, which can enhance mood, but a huge amount would be required to have any effect. Additionally, asparagus can lead to gas and bloating (given its high fiber content), not to mention how it makes some people’s urine smell - a turn-off in the bedroom!
The ultimate food hero to enhance sex-drive is…
Everyone’s different so it’s hard to pinpoint one specific food. 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.
And 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 performance dysfunction
Fiber-rich foods, including broccoli, cauliflower, Brussels sprouts and cabbage, are great for overall health, but, if you are not used to a high fiber diet, excessive intake can lead to extra gas and bloating - not a recipe for romance!
In general more research is needed before drawing any solid conclusions. 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, it’s good to check into how you are feeling physically and emotionally. These are vital contributors to a healthy sex drive. Feeling good about yourself, doing regular exercise and getting enough sleep can make a big difference.
Add these delicious libido-boosting Valentine’s Day menu and let the romance begin!
(Recipe source: Lifesum Healthy Eating app)
Starter: Balsamic-roasted mushrooms with feta
Preheat oven to 400 degrees F
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: Beet Risotto (this one is beautiful and looks perfect for Valentine's Day)
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 and let sizzle for a few seconds and then reduce heat
Slowly add 2 ¾ cups vegetable broth while stirring
Add 3 medium diced beets 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)
