By Karen Mayo

What keeps men up at night? Are they seeking more energy, better sleep, reduced stress, and an improved sex life? How about all of the above? These desires are interconnected and can all be enhanced through proper nutrition.

Eating a healthy diet full of fruits, vegetables and lean meats is crucial for men’s overall health and performance in bed. Enhancing blood flow and circulation is key to achieving these benefits.

When blood flow is low in the brain, heart or libido, it affects all these areas. If there’s an issue in one area, it often indicates low flow in other areas. This is why knowing what to eat to support brain health is very important. Proper nutrition can improve relationships and overall well-being.

Circulation issues and high blood pressure are common among men and are major causes of erectile dysfunction. Diabetes, a disease becoming increasingly common, can also lead to sexual dysfunction in men.

Best Foods to Eat Before Sex

Some of the best foods to eat before sex are those that help improve blood flow and lower high blood pressure. Most of these foods are plant-based and rich in beneficial nutrients like antioxidants, amino acids, and blood-pressure-friendly minerals like potassium.

Foods to Enhance Blood Flow and Promote a Strong Erection

• Spices for blood flow: Cayenne pepper, ginger, garlic, turmeric, coriander, cinnamon and rosemary.

• Arginine-rich foods: Boost nitric oxide and blood flow. Examples include beets, turkey, chicken, salmon, halibut, trout, oatmeal, clams, pistachios, walnuts, seeds, kale, spinach, celery, cabbage, radishes and watermelon.

• Vitamin E-rich foods: Widen blood vessels and decrease clotting. Examples include green leafy vegetables, almonds and sunflower seeds.

• Zinc/testosterone-boosting foods: Pomegranate, olive oil, oysters, coconut, cabbage, broccoli, Brussels sprouts, cauliflower and quality protein powder.

Including these foods in your daily diet isn’t just about eating them occasionally; it’s about making them a consistent part of a healthy lifestyle. Cooking these meals together can be enjoyable and strengthen the bond between partners, whether it’s preparing a simple salad or a more elaborate dish. 

It’s all about the foreplay.

Integrative Nutritionist Karen Mayo, CSN, CPT, CFN, CHt., is based in White Plains, NY. She can be reached at 914-589-1833. She is also the lead nutritionist at Amen Clinics in New York City. For more information, visit KarenMayo.com or AmenClinics.com/team/karen-mayo.