You may have heard about the aphrodisiac properties of oysters. But did you know that there’s a variety of other foods that can benefit your sex life? This includes certain meats, nuts, and seeds, among others.

For many people, sexual activity is linked to feeling physically and emotionally healthy, so it’s no surprise that the foods you eat can play a role in boosting your sex life.

A nutritious diet can benefit your sex life by boosting your libido, improving blood flow and heart health, and building stamina.

Eating a diet rich in vegetables and lean proteins — and low in foods that contain sugar and saturated fat — can also help to prevent conditions that affect your libido, like metabolic syndrome and hormonal conditions.

These seven foods are packed with nutrients that can perk up your libido and may improve your overall health, too.

You’ve probably heard about the aphrodisiac properties of oysters.

Oysters are high in zinc, a compound that increases blood flow and may aid blood flow to the sex organs. Zinc may be especially important in male fertility, as it helps regulate testosterone levels.

According to a 2018 review, zinc deficiency has a negative effect on testosterone levels. Oysters contain more zinc than any other food source — one serving provides 291% of your recommended daily value.

If you’re not a fan of mollusks, try lobster or crab instead. Both types of shellfish are loaded with zinc.

Non-seafood sources of zinc include:

  • beef
  • pork
  • baked beans
  • pumpkin seeds
  • cereals fortified with zinc

Beef, chicken, and pork contain compounds that help to improve blood flow, such as:

Smooth blood flow is crucial to sexual response in people of all genders. In particular, a 2019 review suggests that arginine supplements could help treat mild to moderate erectile dysfunction (ED).

Keep in mind, though, that eating too much red meat can be bad for your heart.

If you’re following a vegetarian diet, you can get these nutrients from whole grains and dairy products, including milk and cheese.

Fatty fish like salmon, sardines, tuna, and halibut all have heart-healthy omega-3 fatty acids.

Omega-3s help prevent the buildup of plaque in your arteries. This promotes healthy blood flow throughout your body, reducing the risk of certain diseases that impair sexual function.

Fish is also a great source of protein, vitamin B12, vitamin D, iron, and zinc. The Food and Drug Administration (FDA) recommends eating at least two servings of fish per week.

Instead of candy, try snacking on a handful of nuts and seeds.

Cashews and almonds are chock-full of zinc, while a host of other snacks contain L-arginine to get your blood flowing.

Try the following:

  • walnuts
  • pumpkin seeds
  • sunflower seeds
  • pecans
  • hazelnuts
  • peanuts

Walnuts are doubly helpful, as they are also rich in omega-3s.

Antioxidants, called flavonoids, can help manage high blood pressure. High blood pressure can lead to sexual dysfunction because blood vessel damage impairs blood flow to the genitals.

In fact, a 2016 study found a 14% reduction in ED among people who had a higher fruit intake. This may be due to their flavonoid content.

Apples, for example, are rich in a compound called quercetin. A 2016 review suggests that quercetin can lower blood pressure at doses greater than 500 mg per day.

Other healthful foods rich in flavonoids include:

  • strawberries
  • blueberries
  • dark-colored grapes
  • cherries
  • citrus fruits

Beets are rich in antioxidants and vitamins, making them a healthful addition to any diet. They’re also high in dietary nitrates, which expand the blood vessels (vasodilation), improving blood flow.

This has beneficial effects on muscle contraction, so some athletes use nitrates to boost performance. Some studies suggest that just one dose of beetroot juice, or doses over a few days, could improve your performance at intermittent, high intensity exercise, with short rest periods.

Research also suggests that the dietary nitrates from beetroot juice can help manage blood pressure. The researchers say this can benefit people with healthy blood pressure and those with hypertension.

These same mechanisms could, in theory, also help improve blood flow and stamina during sex while improving heart health overall.

Other foods high in nitrates include:

  • spinach
  • arugula
  • garden cress
  • lettuce
  • celery
  • radish

Like apples, red wine contains quercetin, an antioxidant that boosts blood flow.

A 2009 study involving 798 women found that regular, moderate intake of red wine was linked with higher sexual desire, lubrication, and overall sexual function.

Researchers noted that drinking more than two glasses of red wine daily or indulging in other types of alcohol didn’t produce the same results.

That said, drinking wine, or any alcohol, in excess can have the opposite effect, leading to sexual dysfunction.

Although certain foods can keep your blood pumping and boost libido, diet alone isn’t always enough to improve your sex life.

Consider making an appointment with a healthcare professional or therapist specializing in human sexuality if you have decreased desire, pain during sexual activity, or other unwanted symptoms. They can help you determine the underlying cause and recommend ways to move forward.