The Role of Antioxidants in Boosting Sexual Health
Sexual health is vital for overall well-being, affecting both the body and mind. Recently, many individuals have turned to natural methods, such as nutrition, to improve their sexual health. Particularly, antioxidants in food and drinks are gaining attention for their positive impact on sexual health. Specifically, they help by reducing oxidative stress, improving blood flow, and supporting hormones. Therefore, this blog explores how antioxidants can benefit men’s sexual health in New Zealand.
Ready to boost your sexual health with antioxidants? Book a Consultation with our dietitian for personalised advice.
Welcome to Holmen’s Health dietitian blog. I’m Oscar, a dietitian passionate about all things food—whether meals, snacks, or desserts. My mission is to guide you toward a diet that enhances your health. So, let’s start by understanding what antioxidants are.
Understanding Antioxidants
Antioxidants are substances in foods that neutralise free radicals, which are unstable molecules that can harm cells. Free radicals are a natural byproduct of metabolism, but they can increase due to stress, sunlight, pollution, and poor diet. When they outnumber antioxidants, oxidative stress builds up, leading to nerve damage, accelerated aging, and joint problems. Consequently, this imbalance is linked to health issues, including sexual dysfunction.
Antioxidants come in many forms, such as vitamins A, C, and E; minerals like copper, zinc, and selenium; and phytochemicals like flavonoids, lycopene’s, and anthocyanins. Together, they protect the body from oxidative damage and support overall health.
How Oxidative Stress Affects Sexual Health
Oxidative stress can seriously impact sexual health by harming DNA in sperm cells, leading to high sperm mortality and possibly causing male infertility. Moreover, it damages blood vessels and nerves vital for sexual function, thus leading to erectile dysfunction.
Research shows that antioxidants can counteract these effects by neutralising free radicals and reducing oxidative stress. Below, we discuss five key antioxidants that support blood vessel and nerve health, thereby improving sexual function and health.
Learn more about the impact of oxidative stress. Explore Our Nutritional Guides on sexual health.
Key Antioxidants and Their Benefits
1 – Vitamin C
Vitamin C, also known as L-ascorbic acid or ascorbate, is a natural antioxidant found in fruits and vegetables like kiwi, broccoli, strawberries, and cabbage. It keeps blood vessels healthy, aiding blood flow to the penis. Studies suggest vitamin C supplements can enhance sperm health, including motility and shape.
2 – Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage. It is found in nuts, seeds, plant oils, fruits, and vegetables, and is linked to better erectile function and reduced inflammation. Studies show vitamin E supplements can improve sexual function. For instance, a 2019 study found that men aged 18 to 60 experienced improvements in erectile function after taking vitamin E supplements. An Italian study also found that vitamin E prevents DNA damage from free radicals and improves sperm health.
3 – Selenium
Selenium, a trace mineral, is found in seafood, poultry, eggs, and some cereals. Its antioxidative properties protect sperm cells, ensuring good viability and motility. Furthermore, research suggests selenium can boost testosterone, which is important for sexual function.
4 – Zinc
Zinc is an essential mineral with antioxidant properties found in meat, fish, poultry, cereals, nuts, legumes, and dairy. It is vital for immune function, cell growth, and DNA synthesis. Zinc impacts sexual health through its effect on testosterone levels and sperm production. Extensive research shows zinc boosts male fertility and sperm health. A deficiency can lead to issues like hair loss, skin problems, and impaired sexual function.
5 – Flavonoids
Flavonoids are phytonutrients with strong antioxidative properties, found in fruits, vegetables, grains, tea, and wine. They improve blood flow and reduce inflammation. In fact, a 2016 study showed that flavonoid-rich foods can enhance circulation and lower the risk of erectile dysfunction.
Want to incorporate more antioxidants into your diet? Schedule a Personalised Nutrition Plan with our dietitian.
How to Incorporate Antioxidants into Your Diet
Adding antioxidants to your diet is crucial for improving sexual health. Here are five tips to ensure you consume enough antioxidants daily:
1 – Eat a Variety of Fruits and Vegetables
Aim for 5 servings of vegetables and 2 servings of fruits daily for a mix of vitamins, minerals, and antioxidants. Excellent options include berries, citrus fruits, leafy greens, and colourful vegetables. For example, half a cup of cooked green vegetables, 1 medium apple, or 125 mL of fruit juice.
2 – Include Nuts and Seeds
Nuts and seeds like almonds, cashews, hazelnuts, pumpkin seeds, flaxseed, and sesame seeds are high in protein, healthy fats, and fibre, helping to protect against heart disease and diabetes. They offer vitamin E and selenium for sexual health, which are essential for maintaining testosterone levels and erectile function.
3 – Opt for Whole Grains
Whole grains like brown rice, quinoa, and oats provide both selenium and essential nutrients along with fibre for gut health. Adults aged 19 to 70 need 6 servings of grain foods daily, while those over 70 need 4.5. Examples of a serving of grains include half a cup of cooked rice, two-thirds of a cup of wheat cereal flakes, or 1 slice of bread.
4 – Enjoy Tea and Dark Chocolate
Green tea and dark chocolate are rich in flavonoids. Thus, a daily cup of tea and a small piece of dark chocolate (70% cocoa or higher) can give you a good antioxidant boost.
5 – Choose Lean Proteins
Lean proteins like fish, poultry, and legumes are good sources of zinc and selenium. They provide essential amino acids that support health. Choosing lean proteins over fatty meats can reduce saturated fat intake, which is vital for cardiovascular health.
In conclusion, antioxidants play a key role in boosting sexual health by reducing oxidative stress, improving blood flow, and supporting hormone balance. Including antioxidant-rich foods in your diet helps promote both sexual health and overall well-being. Remember, maintaining a healthy lifestyle with a balanced diet, regular exercise, and stress management is crucial for optimal sexual health.
Taking proactive steps to enhance your sexual health through nutrition is a positive investment in your overall well-being. We are here to support you. Contact Us to begin your journey.
Next Steps and Appointment Booking
If you want to improve your diet to support sexual health, learn more about our services. Contact us for advice on adjusting your nutritional habits for better sexual function. We offer virtual consultations for clients throughout New Zealand.
Therefore, book an appointment with our dietitian at Holmens Health to start optimising your diet and enhancing sexual well-being.
