The ultimate better-sex shopping list

FOODS TO IMPROVE CIRCULATION NITRATES Sources

Basil, beetroot, beetroot juice, celery, dill, endive, fennel, kale, leeks, pak choi, parsley, spinach, watercress

Why They improve circulation and help erections by thinning blood and widening blood vessels, leading to increased blood flow.

POTASSIUM Sources

Avocados, bananas, butter beans, lentils, sweet potatoes

Why Potassium makes your heart beat, helps regulate blood pressure and is crucial for smooth muscle contraction.

CHOLINE Sources

Eggs, liver, prawns, scallops

Why This B vitamin has been shown to help lower LDL (“bad”) cholesterol, leading to cleaner blood vessels.

ARGININE Sources

Almonds, crab, pine nuts, pork, sesame seeds, tuna, turkey, walnuts

Why This amino acid helps your body make nitric oxide, which causes your blood vessels to relax and expand – the basic reason you are able to get an erection.

FOODS TO BOOST TESTOSTERONE VITAMIN D Sources

Cheese, cow’s liver, eggs, mackerel, salmon

Why They’re all full of vitamin D, which is actually a hormone that boosts testosterone and keeps your endocrine system (including the testes) healthy.

ZINC Sources

Beef, chickpeas, lamb, lentils, oats, oysters, pumpkin seeds, quinoa

Why This essential mineral can boost testosterone in those who are deficient and can also help keep levels normal.

MAGNESIUM Sources

Chard, chocolate, clams, coffee, kale, oysters, spinach

Why Like zinc, this mineral bumps up T levels when low, and frees up bound testosterone.

SELENIUM Sources

Brazil nuts, halibut, mushrooms, oysters, tuna

Why Selenium, a mineral that also acts as an antioxidant, is crucial for testosterone production and has been found to increase sperm production and quality.