8 Essential Nutrients That Can Help Enhance Male Sexual Function

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man taking a pill before sex

Are you worried that sex will not be as fun and enjoyable when you are older? Have you noticed any decline in your libido or sex drive lately? Do you have trouble getting an erection or sustaining a firm and long-lasting erection so often that your partner has expressed their disappointment and dissatisfaction? What can you do to enjoy sex for as long as possible?

Low libido or sex drive, erectile issues, and other male sexual health problems can bring a lot of frustration. They not only can cause conflict and tension in your relationships, they can also severely hurt your self-esteem and self-worth.

For the good of your sexual health, your body should have sufficient amounts of essential vitamins and minerals that have the ability to boost your libido, improve your erections, support testosterone and sperm production, and enhance fertility.

Below are 7 essential nutrients that can help you achieve the quality of physical intimacy and sexual encounters that you desire:

  1. Zinc

Zinc is an essential mineral that is key to the production of testosterone. In case you did not know, testosterone is the primary male sex hormone, and it plays a major role in a variety of male sexual development, including the regulation of libido or sex drive, production of sperm, and development of the penis, testicles, and prostate.

foods rich in zincFor your daily zinc needs, you should include the following foods in your everyday meals: meat, lentils, chickpeas, shellfish, eggs, milk, cheese, yogurt, cashews, almonds, and beans.

Zinc can also boost the immune system, lowering the risk of various diseases, including common colds, skin problems, inflammatory diseases, and chronic diseases.

  1. Vitamin B6

Vitamin B6 is a natural sex drive booster. It is essential in the production of testosterone, helping ensure that the body produces sufficient amounts of sperm with good quality, structure, and motility, and forms and develops a healthy and functioning male reproductive system.

There is a wide variety of foods that are loaded with vitamin B6, including oatmeal, brown rice, fish, turkey, chicken, eggs, soya beans, pork, beef liver, potatoes, and milk.

Vitamin B6 also helps the body to efficiently utilize the energy that comes from the carbohydrates and proteins in foods and in the formation of hemoglobin, which is the substance present in the red blood cells that deliver and transport oxygen to the different parts of the body.

  1. Vitamin C

Vitamin C takes on a vital role in the synthesis of various bodily hormones involved in fertility, libido, and other sexual functions.

To meet your daily vitamin C needs, you should eat oranges, grapefruits, lemons, kiwis, cauliflower, guavas, bell peppers, kale, broccoli, Brussels sprouts, and tomatoes.

Vitamin C also aids in tissue growth and development, iron absorption, wound healing, bone, teeth, and cartilage maintenance, and immune system building.

  1. Vitamin D

Vitamin D has been found by several research studies to have the ability to significantly increase testosterone levels, which helps raise libido levels, form strong and healthy bones and muscles, support the proper growth and development of the male reproductive organs and system, and enhance sperm count and quality.

Examples of foods that are excellent sources of vitamin D are salmon, tuna, mackerel, soy milk, egg yolks, cheese, beef liver, almond milk, orange juice, shrimp, sardines, and mushrooms.

Vitamin D is also crucial for bone and teeth maintenance, immunity against infections and diseases, brain and nerve function, blood glucose management, and cardiovascular and respiratory health.

  1. Vitamin E

Vitamin E is sometimes called the “sex vitamin” because of how effective it is in enhancing erections. It can boost blood flow and oxygen flow to your penis, helping you achieve and maintain harder and longer-lasting erections for pleasurable and enjoyable sex.

You can get vitamin E from a wide array of foods, such as vegetable oils, peanuts, hazelnuts, almonds, sunflower seeds, broccoli, spinach, avocado, salmon, mango, rainbow trout, lobster, blackberries, and kiwifruits.

Vitamin E can also help improve skin health, immune function, eye health, and cardiovascular health, and protect against heart disease, cancer, and other health problems.

  1. Magnesium

Magnesium is essential in the production of the male sex hormone testosterone, which is key to various important bodily functions and processes, including regulation of sex drive, production of sperm and red blood cells, growth and development of muscles and bones, development of the male genitalia, and distribution of body fat.

Some highly recommended magnesium-rich foods to include in your daily meals are kale, spinach, raspberries, bananas, avocados, kidney beans, black beans, asparagus, broccoli, tuna, salmon, and mackerel.

Magnesium offers many other health benefits, such as lowering blood pressure levels, fighting against inflammation, preventing migraines and mental health issues, promoting heart and bone health, and enhancing calcium absorption.

  1. Folic acid

vitamin B9 Folic acid supplementFolic acid is vital to male fertility. It can significantly raise the odds of your sperm fertilizing an egg, if you and your partner are looking to get pregnant and start a family, by increasing the amount of sperm and the quality of the sperm that your body produces. It is also essential in the prevention of birth defects, ensuring that your baby is born healthy.

Examples of foods that are rich in folic acid are oranges, spinach, grapefruit, limes, lemons, eggs, bread, cereals, pasta, kidney beans, broccoli, avocados, asparagus, Brussels sprouts, and bananas.

Folic acid can also help in cell production and maintenance, preventing any DNA alterations that can lead to cancer.

  1. Selenium

Selenium is an antioxidant that aids in sperm production. It helps your body produce lots of high-quality sperm that can fertilize an egg without any issues if you and your partner are planning to have a baby.

To give your body enough selenium, you should eat the following foods: Brazil nuts, chicken, turkey, pork, ham, beef, cottage cheese, brown rice, mushrooms, cashews, eggs, milk, yogurt, spinach, bananas, and lentils.

Selenium can also strengthen the immune system, reduce the risk of inflammation and certain cancers, prevent heart disease, and boost thyroid health.