Optimal sexual health is important for the well-being of men and women. Studies indicate that a significant number of individuals experience challenges related to sexual health. Exploring natural methods to support sexual health can be a way to enhance mood, physical health, and emotional well-being, sometimes alongside other interventions.
This article explores the sexual health of men and women and discusses how almonds may play a role in supporting sex drive and overall sexual functioning.
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Understanding Sexual Health
Sexual health includes physical and sexual functioning, the health of sexual organs, and sex drive in men and women. Having a healthy sex life can contribute to life satisfaction and overall well-being.
Factors that may affect libido and sexual functioning include:
- Chronic disease
- Diabetes
- Liver or kidney issues
- Heart and vascular concerns
- Cancer
- Nerve damage
- Multiple sclerosis (MS)
- Alcohol use disorder
- Menopause in women
- Pregnancy
- Breastfeeding
- Medications (such as antidepressants, antihistamines, decongestants, blood pressure-lowering medications, Parkinson’s disease medicines, etc.)
- Stress, depression, and anxiety
- Relationship conflicts
- Hormone imbalances
- Genetic conditions
- Diet, exercise, and weight management
Adopting healthy habits is one way to support sexual health and reduce the risk of complications.
Nutritional Profile of Almonds
Almonds are often considered nutrient-dense foods because of their nutritional makeup. They are rich in fiber, protein, heart-healthy fats, vitamins, and minerals. A 1-ounce portion of almonds contains the following nutrition facts:
- Calories: 164
- Protein: 6 grams
- Carbohydrates: 6 grams
- Fiber: 4 grams
- Dietary fat: 14 grams
- Micronutrients
The micronutrients present in almonds include calcium, iron, magnesium, potassium, phosphorus, zinc, selenium, folate, choline, copper, manganese, vitamin E, and B vitamins.
How Almonds Support General Health
Almonds may support general health in various ways. Studies suggest that almonds and nuts, in general, may offer the following benefits when consumed regularly:
- Support for heart health
- Potential to help manage weight
- Support for healthy cholesterol levels
- Support for metabolic health
- Support for healthy blood sugar levels
- Support for maintaining a healthy waist circumference
Researchers have found additional potential benefits linked to eating almonds, including:
- Support for healthy blood pressure
- Support for weight management
- Support for satiety
- Support for energy expenditure
- Support for heart health
- Support for cognitive performance
- Support for stress management
- Support for skin health
- Support for a healthy microbiome
The amount of almonds consumed in these studies was 28-60 grams per day, or about 1-2 ounces (23-46 almonds).
How Almonds May Support Sexual Health
Almonds may be helpful for supporting sexual health by:
Supporting Libido Naturally
Almonds may have an impact on libido and overall sexual functioning, particularly in men, based on research. Studies suggest that eating almonds may support orgasmic function and sexual desire in men. Researchers also found that anti-inflammatory foods may support sexual desire and function in women, and almonds are known to help reduce inflammation.
Supporting Circulation
The arginine (an amino acid) in almonds may help support circulation, a key component of sexual functioning. Consuming 85 grams of almonds boosted the intake of arginine by 62%, according to researchers, which studies suggest may help support erectile function, orgasmic functioning, and intercourse satisfaction.
Supporting Hormonal Balance
Another way almonds may support sexual functioning involves their potential effects on hormone regulation, which can impact sex drive. Researchers suggest that consuming nuts may aid in healthy weight management, which can be an effective tool for optimizing hormone balance.
Studies found that Mediterranean diets rich in nuts, olive oil, fruits, vegetables, whole grains, and fatty fish may support hormone balance and metabolic health while reducing inflammation and supporting reproductive health outcomes.
Additional studies suggest that the Mediterranean diet may support sexual functioning in women.
Supporting Energy and Stamina
The healthy fats and proteins in almonds not only support satiety but may also provide sustained energy and aid in healthy weight management — both of which can support stamina and overall sexual performance.
Supporting Fertility
Researchers found that consuming 60 grams of nuts (about 2 ounces) daily may support sperm motility, sperm vitality, semen quality, and fertility in healthy men.
Incorporating Almonds into Your Diet
It’s simple to incorporate almonds into a well-balanced meal plan to support sexual functioning.
Daily Intake Recommendations
While there are no specific guidelines as to how many almonds to eat daily, many studies examining almonds’ effects on sex drive, function, or overall health improvement used 1-2 ounces daily as a serving size.
Creative Ways to Eat Almonds
It’s simple to incorporate almonds into your daily meal plan by consuming these nutrient-rich foods:
- Roasted as a snack between meals
- As almond butter spread on whole-grain bread or fruit
- Sliced in oatmeal, cold cereals, salads, or trail mix
- Blended-in fruit smoothies
- In protein-rich energy bites
- As a topping over Greek yogurt
- As almond butter or almond protein powder blended into protein shakes
Get creative when adding almonds to a nutritious meal plan.
Complementary Foods and Lifestyle Tips
Other foods and lifestyle habits that may support sexual health include:
Foods and Supplements
When combined with almonds, foods, and supplements that may support libido (based on research) include:
- Honey
- Watermelon
- Ginger
- Oysters
- Fish oil
- Probiotics
- Walnuts and other nuts
- Avocados
Examples of herbal options are as follows:
- Safed musli
- Mondia whitei
- Tribulus terrestris
- Saffron
- Nutmeg
- Date palm
- Maca
- Kaempferia parviflora
- Eurycoma longifolia
- Satureja khuzestanica
- Ginseng
- Pausinystalia yohimbe
- Fadogia agrestis
- Montanoa tomentosa
- Terminalia catappa
- Casimiroa edulis
- Turnera diffusa
Individuals should talk with their doctor before taking any type of dietary supplements.
Healthy Lifestyle Practices
Healthy lifestyle changes that may support optimal sexual health and functioning include proper hydration, stress management, exercise, Mediterranean dieting, and high-quality sleep. Avoid highly processed foods, maintain a healthy body weight, and seek support for mental health concerns.
Expert Opinions and Testimonials
Examples of expert opinions and patient testimonials regarding the potential sexual health benefits of almonds include:
Healthcare Professional Insights
Dr. Stacy Loeb, MD, urology oncologist and professor at the Department of Population Health and Urology at NYU Langone Health, says that despite the common myth that eating a lot of meat boosts sexual function in men, eating more plant foods and fewer animal-based foods may be beneficial for men’s sexual health and well-being.
Patient Testimonials
Based on research, people who consumed 60 grams of mixed nuts daily reported a significant increase in orgasmic function and libido.
Another study found that individuals who completed the National Health and Nutrition Examination Survey reported less sexual dysfunction, particularly ED, with higher dietary intakes of copper, zinc, magnesium, and selenium — all of which are present in almonds.
FAQs
Common questions and answers related to the potential sexual health benefits of almonds include:
Q: How many almonds should I eat to support sexual health?
A: While there are no official guidelines determining how many almonds to eat daily, many studies examining the effects of almonds on sexual health reported benefits after eating 1-2 ounces (23-46 almonds) per day.
Q: Why should I eat almonds to support sexual health?
A: Eating almonds regularly may support circulation, libido, overall sexual functioning in men and women, fertility, hormone balance, energy, and stamina. Almonds also help support overall health and well-being by reducing disease risk factors and aiding in healthy weight management.
Q: Which specific type of diet should I follow?
A: Plant-based meal plans and Mediterranean diets, both of which include almonds or other nuts, have been shown to support sexual functioning in men and women. The Mediterranean diet is rich in nuts, olive oil, fish, whole grains, fruits, and vegetables.
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Key Takeaways
- Almonds are loaded with essential nutrients that may support overall well-being and sexual health in men and women.
- Almonds may help support sexual health by supporting circulation, aiding in healthy weight management, increasing libido, and more.
- Add 1-2 ounces of almonds, almond protein powder, or almond butter to cereals, oatmeal, yogurt, protein shakes, fruit smoothies, salads, sliced fruit, protein-rich energy balls, trail mix, and other heart-healthy snacks to support sexual health naturally.
- Incorporate almonds and other nuts into a healthy meal plan combined with regular exercise, sleep, proper hydration, healthy weight management, and stress management to support overall sexual health, sexual functioning, libido, and quality of life.
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