REFERENCE Libido: Sexy Nutrients, Sexy Foods B y Pe g g y Ko t s o p o u l o s Low libido is the most common sexual issue among women and men. And yet healthy, regular sex is essential for optimal health—and for your relationship with your partner. Not only does it increase your emotional connection, but regular romps can also boost your immune system and defend against colds! Additionally, frequent sex can also boost cardiovascular health, lower blood pressure, and cut the risk of heart attacks for men. Men that have frequent ejaculations may significantly reduce their risk of prostate cancer. Got a headache? Sex can help that too! Having sex may actually help alleviate the pain – the same goes for joint pain, muscle pain and PMS. Basically, as endorphins are increased, our levels of pain decrease. It’s a win-win. NUTRIENT BENEFITS FOOD SOURCES ZIN C Zinc is one of the most important testosteroneboosting nutrients. It is essential for testosterone production (which boosts libido) and sperm production. It also blocks the enzyme that converts testosterone into estrogen. • Wheat germ Low levels of zinc correlate to erectile and sexual dysfunction. • Raw chocolate • Sesame seeds • Pumpkin seeds • Crimini mushrooms • Spinach • Miso • Maple syrup T Y ROSIN E 1 Tyrosine is an amino acid that acts as a precursor to dopamine, which is the neurotransmitter responsible for pleasure and arousal. It’s the core of our sexual drive and motivation. It stimulates our reward center, guilty pleasures and desires, including the pleasure/ reward associated with sex. • Chlorella Low levels of dopamine can weaken our desire to have sex. Foods high in the amino tyrosine can help boost dopamine levels, and, as a result—sex drive! • Bananas thriveforward.com • Sea veggies • Oats • Almonds • Lima beans • Avocados • Pumpkin seeds • Sesame seeds O M EGA-3 L-ARG ININ E There is a direct correlation between high cholesterol and erectile dysfunction. • SaviSeeds Omega-3 helps lower cholesterol and blood triglyceride levels helping to get blood flowing to your genitals. In women, an increase in genital blood flow induces vaginal swelling and spurs the lubrication process. In men, blood vessels in the penis dilate, fill with blood and cause an erection. • Hemp seeds This is an essential amino acid that stimulates the release of nitric oxide from the walls of blood vessels, dilating the blood vessels and improving blood flow. It acts similarly to Viagra. • Walnuts • Chia seeds • Flax seeds • Walnuts • Chlorella • Hazelnuts • Kidney beans • Garlic • Onion V ITAMIN B3 V ITAMIN B6 Niacin helps enlarge blood vessels and produce sex hormones. It’s required for histamine production, which is absolutely necessary for orgasm. • Mushrooms (crimini and shiitake) It also improves blood flow, especially to extremities, increases the skin’s sensitivity to touch, and produces that “sexual flush,” making the whole experience much more pleasurable. • Bell peppers Helps with the conversion of neurotransmitters and increases blood flow, meaning it can help boost dopamine levels, transitioning you from disinterested damsel to purring sex-kitten. • Potatoes • Asparagus • Tomatoes • Summer squash • Spelt • Sunflower seeds • Spinach • Turnip greens • Summer squash • Bell peppers V ITAMIN E Vitamin E aids in the production of sex hormones, supplies the genitals with oxygen and protects against free radical damage, keeping your sex organs in tiptop shape. • Sunflower seeds • Almonds • Hazelnuts • Olives • Spinach • Swiss Chard • Asparagus SELENIU M Selenium is a mineral essential for a man’s sex drive and sperm production. Half the selenium in a man’s body is found in his testicles. So if you want your boys to be pumped (literally) nosh on some selenium rich foods (just 1-2 brazil nuts provides this) 2 thriveforward.com • Brazil nuts • Crimini mushrooms • Mustard seeds • Barley • Oats About Peggy Peggy Kotsopoulos is a Registered Holistic Nutritionist and Culinary Consultant focused on teaching real health through lifestyle and dietary choices that are easy and delicious. She is the host of Peggy K’s Kitchen Cures on Veria Network, author of Kitchen Cures (Penguin/Random House 2013) and Must Have been Something I Ate; nutritional correspondent on CBC/ABC’s Steven and Chris Show; spokesperson for Vega; and is an Advisory Board Member for Veria Television Network. She has appeared on NBC’s Today Show, CBC’s The Talk, Martha Stewart Morning Living, CBC news, CTV news, CityTV news, CosmoTV and Virgin Radio. She also writes for and has been featured in various publications including Shape Magazine, AccessHollywood.com, Fitness Magazine, Today’s Parent Magazine, Yahoo!Shine, LIVESTRONG, Redbook Magazine, Health Magazine, Alive and Chatelaine. Peggy obtained her RHN designation from the Canadian School of Natural Nutrition, completed her Health Educator Certification from Hippocrates Health Institute in West Palm Beach Florida, graduated from Living Light Culinary Arts Institute in California, obtained her Commerce degree from the University of Toronto and is the founder of beVibrant wellness consultancy. 3 thriveforward.com For more Thriving check out Brendan’s Thrive Trilogy of books. Thrive Foods, Thrive: The Vegan Nutrition Guide, and Thrive Fitness (In Canada: Whole Foods to Thrive, Thrive Diet, and Thrive Fitness) USA: Da Capo Press | Canada: Pengiun