Key nutrients for overall performance

Want to improve your performance in bed? Then make sure you're getting enough of these key nutrients.

For everyone


Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. It also speeds up recovery, which means you can go again in no time.

Capsaicin-rich foods include:


One of the body's most important electrolytes, potassium keeps your muscles and cells hydrated, aids in recovery, and boosts your metabolism — all of which are important if you want to keep up your stamina.

Potassium-rich foods include:

  • banana
  • cantaloupe
  • spinach
  • broccoli
  • white potato
  • tomatoes
  • carrot
  • low-fat milk or yogurt
  • quinoa

Complex carbs: 

Simple carbs found in pasta and bread can kill your stamina quickly. But complex carbs do the exact opposite: They help give your body a long-lasting energy boost.

Foods with complex carbs include:

  • oatmeal
  • yams and sweet potatoes
  • whole wheat bread
  • brown rice and wild rice
  • quinoa, barley, bulgur, and other whole grains
  • corn
  • peas and dried beans


Protein takes longer than carbs to break down, giving your body a longer-lasting source of energy.

Foods packed with protein include:

  • nuts
  • tofu
  • eggs
  • lean red meat, poultry, and fish
  • yogurt, cheese, and milk

B vitamins: 

B-1 to B-5, and B-12 — regulate your sex hormone levels and function, which helps give your libido and performance a boost.

Foods rich in B vitamins include:

  • lean meat, fish, and poultry
  • eggs
  • peanut butter
  • avocado
  • fortified and enriched grains
  • milk and dairy products
  • leafy green vegetables


Omega-3s are essential fatty acids that help balance your sex hormones, giving your libido and stamina a nice boost.

Foods packed with omega-3s include:

  • flaxseed, chia seeds, and hemp
  • kale and spinach
  • walnuts
  • mussels
  • tuna and other oily fish

Specifically for males


Research has shown that L-citrulline, a naturally occurring amino acid, can increase strength and stamina. 

you maintain an erection.

Foods high in L-citrulline include:

  • watermelon
  • onions and garlic
  • legumes and nuts
  • salmon and red meat
  • dark chocolate


The body converts L-citrulline to L-arginine, another amino acid that improves blood flow and builds protein.

Foods with L-arginine include:

  • red meat, fish, and poultry
  • soy
  • whole grains
  • beans
  • milk, yogurt, and other dairy products


Nitrates improve how your muscles use oxygen, which can help enhance your performance — inside and outside the bedroom.

Nitrate-rich foods include:

  • arugula, swiss chard, and other leafy greens
  • beets and beet juice
  • rhubarb
  • carrots
  • eggplant
  • celery


Magnesium is an essential nutrient that plays a key role in everything from energy to brain function. So when your magnesium levels are low, your stamina is depleted.

Foods high in magnesium include:

  • whole wheat
  • spinach and other dark leafy greens
  • quinoa
  • almonds, cashews, and peanuts
  • black beans
  • edamame

Specifically for females

Folic acid: 

Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.

Foods packed with folic acid include:

  • avocado
  • lentils
  • dried beans, peas, and nuts
  • broccoli, spinach, asparagus, and other dark green vegetables
  • citrus fruits


Calcium keeps bones strong and dense, which is important for your cells to function properly and keep your energy up.

Calcium-rich foods include:

  • skim milk
  • cheese
  • low-fat yogurt
  • salmon, sardines, and other fish with edible bones

Vitamin D: 

Vitamin D supports bone health and immunity, lifts your mood, and helps you maintain a healthy weight — all necessary components in increasing your stamina.

Great sources of vitamin D include:

  • salmon and sardines
  • egg yolk
  • shrimp
  • fortified milk, cereal, yogurt, and orange juice


Iron is a key nutrient in maintaining energy and a healthy metabolism, which, in turn, helps build stamina.

Iron-rich foods include:

  • red meat, poultry, and fish
  • fortified cereals
  • kale, spinach, and other leafy greens
  • lentils and beans


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