From cheese to sardines, the six foods men should eat to boost their sex lives

Research shows our diet can have a powerful effect on sexual function, something a growing number of men are concerned about.

According to a survey, 58 per cent of men in the UK have experienced erectile dysfunction, with obesity, poor mental health, and overconsumption of pornography the leading causes. A quarter said they experience it during more than half of all their sexual encounters.

This week, a study by New York University, which tracked 3,500 men with prostate cancer, found that those who followed a vegetarian diet were less likely to suffer severe side effects of the disease, such as erectile dysfunction.

Here, experts in diet and nutrition tell the i about the foods and meals that can improve a man’s sex life, rather than diminish it.

Cheese

From around the age of 30 onwards, male testosterone levels begin to drop leading to low energy, which can impact sex drive and function. Ensuring you have a balanced diet, with plenty of calcium, can help maintain men’s energy levels, says Priya Tew, a registered dietician.

Although various vegetables contain calcium, dairy is the most calcium-rich. “It’s better to focus on your dairy or if vegan, plant-based alternatives such as figs,” says Tew. “Then you’ll be getting a top-up from things like your green leafy vegetables as an addition.”

Tew recommends that men have three to four servings of dairy a day; that can look like milk in cereal, a snack of yoghurt and 40g of cheese in a salad.

“A cheese portion should be measured by the length of your index and you’re middle finger, and the depth of a fingertip,” she says. Always be sure to shake the milk carton before drinking: “The fortified nutrients often fall to the bottom.”

Pumpkin seeds

Zinc is one of the most vital minerals for male sexual function as it helps the body make the key hormones and brain transmitters involved. “It is so important because it makes sperm,” says GQ Jordan, a registered nutritionist. “If you have low zinc you are also likely to have low testosterone and low dopamine, so when it comes to sex, if you are low on that vitamin, you are running on fumes.”

Jordan sees a lot of zinc deficiency in her male clients. “People get into the habit of eating the same things daily, especially if they’re busy and stuck in a regime. Sometimes that doesn’t allow for variety in the diet,” says Jordan.

One of the most zinc-rich foods is oysters, so their reputation as an aphrodisiac is based in science. “Pumpkin seeds are also high in zinc, which are more realistic to eat daily,” Jordan offers. Red meat is high in zinc, but it is also high in unhealthy saturated fats. Zinc-rich seafood or dairy such as prawns or eggs, are more balanced alternatives.

“I advise getting zinc from foods first, rather than supplementing because it’s more balanced; the body will take what it needs from food. With supplements, it might be overkill.”

Porridge

Jordan often treats couples who are trying to conceive. “Stress is often a barrier to conception,” she says. This can be exacerbated by a lack of dopamine in the body – a neurotransmitter involved in feelings of pleasure and reward, that motivates our behaviour. To help the mind relax and get in the mood, Jordan recommends whole grains such as oats which provide vitamin B6, important for the production and regulation of dopamine.

Spinach

Leafy greens are another sex booster. “These are high in folate which is important for many areas of your life but especially male and female hormones,” says Jordan. In some studies, consuming lots of folate with zinc has been found to increase sperm count and sperm motility. Folate, or B-9, is a vitamin found in many green vegetables as well as nuts.

Sardines

Some studies have found that erectile dysfunction can be linked to high cholesterol. To maintain a healthy heart, Tew recommends healthy fats which help to maintain a healthy ratio of ‘bad’ LDL cholesterol and ‘good’ HDL cholesterol.

“Foods that help with this are oily fish, which you might find in mackerel, salmon, sardines, or herring. Avocados give us heart-healthy fats that are better for our cholesterol levels, compared to things like cakes and biscuits, butter of sausages.” Sardines are also great for bone strength. “Fish with edible bones are a great source of calcium,” she adds.

A study in 2018 by the University of Athens found a Mediterranean diet – rich in fish, nuts, wholegrains and fruit – cuts the risk of impotence in men by 40 per cent.

Saffron

Saffron is a well-known antioxidant but it can also improve libido in men. Researchers from Mashhad University of Medical Sciences found that crocin, a compound found in saffron, was effective in boosting sexual stamina and libido in men.

“This herb may support key neurotransmitters, such as dopamine and serotonin, which also play significant roles in mood regulation and pleasure,” says Jordan. “These effects are believed to contribute to saffron’s libido-enhancing properties.