The Role of Antioxidants in Enhancing Sexual Health
Sexual health is an important aspect of overall well-being, impacting both physical and mental health. In recent years, the focus has shifted towards natural ways to boost sexual health, and one of the methods I particularly embrace obviously is through nutrition. There are hundreds of different foods, drinks, and cuisines. However, antioxidants have long been discussed for their impact on sexual health by counteracting oxidative stress, improving blood flow, and supporting hormonal balance. This blog post will explore the role of antioxidants in enhancing sexual health.
Welcome to the Holmen’s Health dietitian blog post, I am dietitian Oscar and here we talk about foods, drinks, snacks, desserts, anything that you can think of when it comes to eating. I personally love eating and am passionate about assisting others in finding their most suitable diet pattern while promoting maximum health benefits. Let’s take a look at what antioxidants are.
Understanding Antioxidants
Antioxidants are molecules found in foods that neutralise free radicals, which are unstable molecules that can cause cellular damage. Free radicals are produced naturally in the body during metabolism but can increase due to external factors like stress, sunlight, pollution, unhealthy diets. When the amount of free redials is higher than antioxidants, oxidative stress accumulates, which can damage the nerve cells, accelerate the ageing process, and cause inflammation of the joints. This imbalance is linked to various health issues, including sexual dysfunction.
Antioxidants come in various forms, including vitamins A, C and E; minerals (copper, zinc and selenium); phytochemicals (flavonoids, lycopenes, anthocyanins). These compounds work to protect the body from oxidative damage, promoting overall health and well-being.
Oxidative Stress and Sexual Health
Oxidative stress can significantly impact sexual health by damaging the DNA strands in sperm cells, causing high sperm mortality, which can lead to male infertility. Moreover, oxidative stress can also damage the blood vessels and nerves involved in sexual function leading to erectile dysfunction.
Studies have shown that antioxidants can mitigate these effects by neutralising free radicals and reducing oxidative stress. Here are five key antioxidants that can maintain the integrity of blood vessels and nerves to preserve sexual function and enhance overall 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 plays an important role in keeping blood vessels healthy, which can ensure adequate blood flow to the penis. Additionally, various research has shown that vitamin C supplementation can improve sperm health, including sperm motility and morphology.
2 – Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage. It is found in nuts, seeds, plant-based oils, fruits, and vegetables. Vitamin E’s role in sexual health is linked to its ability to enhance erectile function and reduce inflammation. Studies have indicated that vitamin E supplementation can improve sexual function. For example, a study conducted in 2019 examined the effects of vitamin E supplementation on 52 males between 18 to 60 years old and found significant improvement in erectile function. Another Italian study indicated that vitamin E can prevent DNA damage induced by free radicals and enhance sperm health.
3 – Selenium
Selenium is a trace mineral found in foods like seafood, poultry, eggs, and some cereal products. Selenium’s antioxidative properties are significant in protecting sperm cell from oxidative damage, keeping the sperm’s viability and motility within an optimal range. Moreover, research has also shown that selenium can elevate testosterone levels within the testes, which is important for overall sexual function.
4 – Zinc
Zinc is an essential mineral with antioxidant properties, predominantly found in meat, fish, poultry, cereals, nuts, legumes, and dairy products. It is vital for immune function, cell growth and division, and DNA synthesis. Zinc’s role in sexual health is primarily related to its effect on testosterone levels and sperm production. Zinc has been extensively researched for its ability to improve male fertility and sperm health. Inadequate zinc can lead to various health conditions, including hair loss, skin problems, and, most importantly, impaired sexual function.
5 – Flavonoids
Flavonoids are a group of phytonutrients with great antioxidative power, usually found in fruits, vegetables, grains, bark, roots, stems, tea and wine. They play a significant role in improving blood flow and reducing inflammation. A study conducted in 2016 showed that flavonoid-rich foods can improve the circulatory system and reduce the risk of erectile dysfunction.
How to Incorporate Antioxidants into Your Diet
Incorporating antioxidants into your diet is important for enhancing sexual health. Here are some tips to ensure you get enough antioxidants through your daily meals:
1 – Eat a Variety of Fruits and Vegetables
Aim to include 5 servings of vegetables and 2 servings of fruits in your diet every day to ensure you get a wide range of vitamins, minerals, and antioxidants. Berries, citrus fruits, leafy greens, and colourful vegetables are all excellent sources. Some examples of 1 serving of vegetables or fruits are half a cup of cooked green vegetables, 1 medium apple, or 125 mL fruit juice.
2 – Include Nuts and Seeds
Nuts and seeds, such as almonds, cashew nuts, hazelnuts, pumpkin seeds, flax seed, and sesame seeds, are rich in protein, healthy fats, and fibre, which can protect our body against heart disease and diabetes. Specifically for sexual health, nuts and seeds contain vitamin E and selenium, which are crucial for maintaining optimal testosterone levels and good erectile ability.
3 – Opt for Whole Grains
Whole grains like brown rice, quinoa, and oats are good sources of selenium and other essential nutrients. They also provide fibre, which supports gut health. Adult male aged 19 to 70 require 6 servings of grain foods, while males over 70 years old require 4.5 servings. Some examples of 1 serving of grains are half a cup of cooked rice, two-third 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. Enjoy a cup of tea daily and snack in a small piece of dark chocolate (70% cocoa or higher) for a healthy antioxidant boost.
5 – Choose Lean Proteins
Lean proteins, such as fish, poultry, and legumes, are excellent sources of zinc and selenium. They also provide essential amino acids that support overall health. Moreover, choosing lean proteins instead of fatty meats can minimise the consumption of saturated fat, which is significant factor in cardiovascular health.
Antioxidants play a pivotal role in enhancing sexual health by reducing oxidative stress, improving blood circulation, and supporting hormonal balance. By incorporating antioxidant-rich foods into your diet, you can promote better sexual health and overall well-being. Remember, a healthy lifestyle that includes a balanced diet, regular exercise, and stress management is key to maintaining optimal sexual health.
If you’re wanting support in learning how to improve your diet to support sexual function, learn more about our philosophy and services, please reach out to us! We work with clients virtually throughout Australia.
This blog post on hydration and sexual health was published August 2024.
Book a FREE appointment
One of our Patient Care Coordinators will contact you to discuss tailored treatment options.
This booking is for informational purposes only and does not constitute medical advice. In case of a medical emergency, please call your local emergency number immediately. For more information, visit our FAQs page to find answers to common questions. By submitting this booking, you consent to Holmen’s Health collecting and storing your personal information to provide you with the best possible care. You also confirm that you have read and agreed to our Terms & Conditions and Privacy Policy.
Better Health Channel. (2022a, June 30). Antioxidants. Vic.gov.au. https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants
Better Health Channel. (2022b, September 12). Fruit and vegetables. Vic.gov.au. https://www.betterhealth.vic.gov.au/health/HealthyLiving/fruit-and-vegetables
Cassidy, A., Franz, M., & Rimm, E. B. (2016). Dietary flavonoid intake and incidence of erectile dysfunction1. The American Journal of Clinical Nutrition, 103(2), 534–541. https://doi.org/10.3945/ajcn.115.122010
Eat For Health. (2012, October 9). Grain ( cereal ) foods, mostly wholegrain and / or high cereal fibre varieties | Eat For Health. Eatforhealth.gov.au. https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre
Ghanbari-Homaie, S., Ataei-Almanghadim, K., & Mirghafourvand, M. (2021). Effect of vitamins on sexual function: A systematic review. International Journal for Vitamin and Nutrition Research, 1–10. https://doi.org/10.1024/0300-9831/a000703
Greco, E. (2005). Reduction of the Incidence of Sperm DNA Fragmentation by Oral Antioxidant Treatment. Journal of Andrology, 26(3), 349–353. https://doi.org/10.2164/jandrol.04146
Health, N. (2021, April 19). Selenium | Eat For Health. Eatforhealth.gov.au. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/selenium
HealthDirect. (2018, May 10). Vitamins and minerals. Healthdirect.gov.au; Healthdirect Australia. https://www.healthdirect.gov.au/vitamins-and-minerals
Healthdirect Australia. (2020, September 4). Antioxidants. Www.healthdirect.gov.au. https://www.healthdirect.gov.au/antioxidants
Walke, G., Sagar Gaurkar, Prasad, R., Tejaswee Lohakare, & Mayur Wanjari. (2023). The Impact of Oxidative Stress on Male Reproductive Function: Exploring the Role of Antioxidant Supplementation. Cureus. https://doi.org/10.7759/cureus.42583
