On Valentine's Day, we delve into the question of whether there are, indeed, foods that can increase libido. Can certain foods be consumed to foster a more amorous mood? Read on for a comprehensive scientific answer.

The science of nutrition, when exploring "aphrodisiac foods," appears to emphasize the ingredients of the food and their potential impact on the body. Various foods are said to possess specific effects on our sexual mood, contingent on the substances they contain. In this article, we will exclusively focus on foods and not delve into dietary supplements or herbs.

Aphrodisiac Food Cases

Some foods considered aphrodisiacs and their modes of action are analyzed below. Of course, the list of aphrodisiac foods, drinks, and herbs is extensive.

• Pomegranate. This fruit has been considered, since ancient times, to enhance fertility due to the numerous seeds it bears. It has been shown to be beneficial against various diseases, including coronary heart disease, as it prevents the formation of atheromatous plaques, thereby improving blood circulation. Good cardiovascular function is crucial for sexual health, affecting sexual mood, hormone production, and the ability to arouse and maintain it in men. Simultaneously, it has been demonstrated that individuals with good cardiovascular health tend to be more satisfied with their sex life as they age.
• Avocado, nuts, olive oil, figs, cherries, and arugula. Antioxidants are substances that act against free radicals, damaging blood vessels and playing a role in the creation of atheromatous plaques. Antioxidant-rich foods such as pomegranate, avocado, nuts, olive oil, figs, arugula, and cherries are thought to enhance sexual mood and function.
• Cinnamon and coriander. Cinnamon, a spice with an intoxicating aroma, and coriander, an aromatic plant in oriental cuisine, harbor a host of antioxidants.
• Red wine. Considered one of the most crucial foods that increase sexual mood, red wine contains the powerful antioxidant resveratrol, promoting cardiovascular health. Additionally, moderate alcohol consumption induces relaxation, potentially leading to an elevated sexual mood.
• Salmon, sardines, walnuts, almonds. Omega-3 fatty acids found in fatty fish such as salmon and sardines, as well as walnuts and almonds, are vital anti-inflammatory substances. Their positive effects on cardiovascular health are well-documented.
• Basil, cardamom, garlic. These have been used as aphrodisiacs in various cultures. They not only reduce blood pressure but also exhibit antioxidant effects. Basil's eugenol and garlic's allicin are the substances responsible for their antihypertensive properties.
• Watermelon. L-citrulline, a precursor of L-arginine mainly found in watermelon rind, has been shown to improve erections in men and, additionally, reduce blood pressure.
• Oysters, okra, pumpkin seeds: Their high magnesium content may explain their potential aphrodisiac properties through their effects on testosterone. Testosterone plays a crucial role in the libido of both men and women. While testosterone levels decrease in men with age, they increase in women as estrogen production declines, resulting in decreased and increased libido, respectively.
• Nuts, cashews, chickpeas: Foods rich in zinc are thought to have aphrodisiac properties. Zinc deficiency has been linked to male hypogonadism, i.e., a deficiency of male hormones such as testosterone. Research has shown that zinc administration increases plasma testosterone in both healthy and diseased men. Similar to magnesium, foods rich in zinc may potentially increase libido in men and women.
• Celery: Linked to increasing libido since ancient times, celery is rich in fiber and contains two hormones, androsterone and androstenol. These are pheromones, substances-signals thought to play a role in mate selection. Research on heterosexual individuals has shown that women rate men higher in perceived warmth, kindness, and masculinity when their androsterone levels are higher.
• Chili: Chili peppers and other hot peppers of the genus Capsicum are thought to enhance sexual pleasure and function. The capsaicin they contain is used medicinally as an analgesic.
• Artichokes: Used since Roman times as aphrodisiacs, they contribute to good endothelium function.
• Pistachios: In a 3-week clinical trial, 17 patients with erectile dysfunction consumed 100g of pistachios per day, resulting in improvement in all measures taken to assess erectile dysfunction.
• Asparagus: The release of carbon monoxide they cause may lead to arousal and erection.
• Chocolate: Long considered an aphrodisiac food that can increase arousal, especially in women, chocolate's effect on mood is likely due to its richness in fat and sugar, which we are biologically wired to love. Additionally, it is particularly aromatic. Chocolate has high levels of phenylethylamine, a substance found in greater proportions in lovers. The release of serotonin, the hormone of happiness, occurring in response to eating chocolate, can cause arousal in women.
• Nutmeg, saffron, caffeine: There are hypotheses that these foods and ingredients may have an aphrodisiac role.

Valentine's Meal with Garlic, Artichokes, Chickpeas, and Coffee?

Although the above is interesting and supported by some studies, it seems that there is not enough research to confidently label any food as an aphrodisiac. Sexual mood is a very complex aspect that does not solely depend on diet. Work, stress, beliefs, any medical problems, lifestyle, and much more influence our mood to a greater extent. Making a meal with all of the above today will probably backfire!

On the other hand, we can easily justify the inclusion of these foods in our general diet to achieve overall health in all systems, such as cardiovascular, reproductive, etc. A variety of nutrient-dense foods are associated with overall health as they support the body's functions. An organism that is "starving," malnourished is prevented from reproducing since it will not be able to cope with the creation and rearing of offspring. Thus, in these situations, sexual mood recedes. For this reason, taking care of overall health is what affects the love mood. Notably, this has nothing to do with a person's weight, i.e., it does not mean that a thin person has good nutrition and an overweight person has poor nutrition.

After all, what should we eat on Valentine's Day?

Since we choose to celebrate this particular day with our partner, there are various options for food.

1. We eat a light meal. We consume our food mindfully, chew slowly, enjoy, make eye contact with our partner, and put away the cell phone. We choose a variety of foods and textures, creating nutritional triads, so that we are full and, at the same time, light.
2. We do not focus on food. The holidays don't have to revolve around food, so we definitely don't need to eat anything different from the rest of the days. An "aphrodisiac state" may not include food but could be a movie night with scented candles, a quiet walk, a relaxing bath, massage, etc. Just because it's Valentine's Day, we shouldn't feel obligated to give gifts of chocolates and wine.
3. We choose foods that, in our minds, are aphrodisiacs. Yes, science doesn't have much to say on the matter yet, other than advising us to watch our overall nutrition. That doesn't mean we don't have foods we find aphrodisiacs. We can enjoy a dessert, a drink, a meal that we both love, or even cook together with our partner. The options are limitless. The most important thing, however, seems to be our mood: wanting to enjoy and have a good time tonight. If you want your meal to include the above theoretical aphrodisiac foods like garlic, artichokes, and other misfits, just have fun! After all, haven't we watched this in the famous scene in the movie "9 ½ Weeks"?

Happy Valentine's Day!

References

IsHak WW, Clevenger S, Pechnick RN, Paris T. Sex and Natural Sexual Enhancement: Sexual Techniques, Aphrodisiac Foods, and Nutraceuticals. In: IsHak WW (ed.), The Textbook of Clinical Sexual Medicine. Springer International Publishing AG; 2017. p. 413.