PURE Juicer is pleased to announce a change to our Periodic Table of Juicing. We have added what we believe is a critical health system in our bodies; the reproductive/sexual health system. We asked one of our medical advisors, Gillian Ehrlich, ARNP, DNP to give us 10 “elements” for our table of juicing that are healthy for both men and women, inspire us to juice, and give us a variety so you have plenty of options when making your own recipes. We hope you download our free table. Be sure to print the front and back for the full benefits and recommendations for juicing. Enjoy!
Dr. Gillian Ehrlich explores the benefits of 10 foods for reproductive and sexual health, plus offers two new sexual health recipes to get your own juices flowing! See below for a comprehensive list of source material referenced by Dr. Ehrlich.
Image Credit: by Edeni Mendes da Rocha Teka via Pixabay
We all love the idea of lots of juicy sex all the time. But, sex, reproduction, and fertility are actually very complicated and nuanced physiologic activities.
Physical and Mental Health Affect Sexual Health
Ayurveda, the 5,000+ year old traditional medical system from India, puts reproductive hormones and organs at the end of the line of all of the tissues produced in the body. Visibility of dysfunction in the systems of sex means that the “upstream” obstacles–think mental stress, poor digestion, trauma, pollution and others–are chronic and entrenched.
Don’t let this be discouraging! It means that every tiny step you take to support your overall health will also support your reproductive and sexual health.
Remember also that food is information as well as the vitamin and mineral nutrients to make the mechanical parts do their thing. Ideally, the information your body prefers in order to prioritize sexiness and/or fertility is that you are safe and clear to connect with yourself and/or a partner. This means addressing inflammation (the alarm bells!), oxidative stress (the grind of life!) as well as the nutrients themselves.
Here is a list of 10 foods — and two recipes! — that can support you wholly and completely, nose to toes, ensuring all systems are ready to GO.
Read Dr. Gillian Ehrlich’s interview about Ayurveda and juicing
1. Pumpkin Seeds
The first food on our list for sexual health is pumpkin seeds. Pumpkin seeds are helpful for benign prostatic hypertrophy (BPH), sperm viability, and hair loss. Pumpkin seeds also have an elevated zinc content compared to other produce, and this extra zinc can support testosterone production.
In this study, restricting zinc in the diet of young healthy men reduced testosterone levels. Conversely, giving zinc to elderly men with mild zinc deficiency increased testosterone levels.
It’s impossible to escape the toxicity of our environment caused by pollution. Another way pumpkin seeds are protective is their ability to increase sperm viability for men exposed to fertility-killing toxins, both in the environment and when encountered in larger doses, such as in chemotherapy. Pumpkin seeds and ginger kept sperm alive and increased the total antioxidant capacity (TAC) level in rats treated with cyclophosphamide, a chemotherapy drug known for its reproductive and fertility side effects.
Proxelan, a commercially produced European medication used to treat prostate disease, includes pumpkin seeds among other ingredients (including Centella asiatica, Boswellia, Helichrysum, acetate vitamin E, Melaleuca alternifolia and hyaluronic acid). A small study of 30 men reported subjective pain relief from prostatitis, improved urinary symptoms and of the 5 patients with white blood cells in their sperm had significant decrease or resolution of this symptom. Mean progressive sperm motility increased by 17.3%.
This head-to-head study between Tamsulosin (medication to treat an enlarged prostate) and pumpkin seed oil over 3 months found both products reduced BPH symptoms. While Tamsulosin was more effective, it was associated with side effects that the pumpkin seed oil group didn’t have (dizziness 5.9%, headache 2.9%, retrograde ejaculation 2.9%, redness & itching).
Added bonus: pumpkin seed oil can grow hair! This has been briefly studies in both male-patterned baldness and female hair loss. Now that’s sexy.
2. Fennel
Next on our list is fennel. Fennel, as the bulb or the seeds, is known in Ayurvedic practices to help calm the digestive system (we might say regulate the “digestive fire” or reduce inflammation), which improves the body’s ability to absorb nutrients and helps keep the GI tract healthy and strong.
When you lower inflammation and increase nutritent absorption, your libido has a much greater chance of rising to the occasion.
Check out this crazy study on the ejaculation of 20 rams whose sperm was stressed by freezing then thawing it with various concentrations of fennel extract! It was found that fennel extract at 10mg/ml actually improved semen quality (specifically as measured by sperm motility, viability, mitochondrial activity, lipid peroxidation & apoptotic changes).
One of the highest plant sources of potassium, sodium, phosphorous and calcium, fennel is often used to blunt the inflammatory TNF, a pathway which contributes to conditions including cancer, heart disease, diabetes, allergy, asthma, arthritis, Crohn’s disease, multiple sclerosis, osteoporosis, psoriasis and Alzheimer’s.
Fennel can also help you with period pain! A combination of fennel, ginger, and cinnamon can significantly reduce period pain, as shown in this metastudy.
Check out a Green Detox Juice recipe featuring fennel
3. Dates
Third on our list is dates. In Ayurveda, there is a concept known as “ojas,” meaning vitality, power, the juiciness of life. Ojas is perfectly represented by the sweet, juicy, heavy, sticky date.
The research supports this too. Dates contain a plethora of vitamins including riboflavin (B2), biotin, thiamine (B1), folic acid (B7), vitamin C, and minerals including potassium, phosphorous, magnesium, calcium, sodium, and iron (an ergogenic energy builder)!
Date palm pollen has demonstrated effect on 40 infertile men for sperm motility, morphology (shape/ size) and “forward progressive motility.”Dates have also been shown to regulate cholesterol profiles and support antioxidant activity with their potassium, iron, polyphenol & flavonoid content in animal studies.
Date palm extract actually instigated “significant recovery and restoration of beta-cells’ structure and function” in diabetic rats showcasing its anti-inflammatory and anti-oxidant effects. This is important for balancing blood sugar which is part of metabolic syndrome, a true erectile dysfunction trigger and libido killer.
4. Beet Juice
Holy cow, the research indicating the health benefits of beets is strong! From improving oxygenation/ oxygen usage and athletic performance to decreasing cell damage, beet root juice is known as an “ergogenic” food, which boosts performance.
Overall, beet juice can support increased nitric oxide production which can increase blood flow, boost mitochondrial energy production, and strengthen muscle contraction and endurance. Additionally:
- Beet juice increased both peak and mean power output in this small group of 15 men.
- In this study, 22 participants ran faster without changed perceived exertion and their bodies produced less creatinine kinase, a marker for muscle damage. They also reported less fatigue in the 24 hours after exercise.
- Beets are an equal opportunity supporter! The benefit on performance in this review was found more effective for inactive to recreationally-active participants over elite athletes.
- Even at a SINGLE DOSE, beetroot juice improved performance for these trained rowers, these cyclists, and increased nitrite levels and lowered oxygen use for these kayakers .
- For these 10 male Division I Collegiate level sprinters, beet root juice attenuated the typical morning power loss.
- A beet root extract increased plasma nitrite and nitrate indicating increased systemic nitric oxide availability and decreased triglycerides in 72% of participants after just 30 days.
Other research and traditional usage indicates that beetroot juice can support healthy blood pressure and offer a big dose of antioxidant activity, which means there is huge potential for beets to help in the fight against cancer.
5. Pomegranate
Fifith on the list is the pomegranate, a fruit long known to symbolize sexuality and fertility. Ayurveda recognizes this antioxidant and its sweet, sour, and astringent tastes which can improve digestion without raising too much heat in the body. Pomegranate has excellent nutritional content with vitamins C & E, selenium and carotenoids.
Importatly, erectile function is all about blood flow, and pomegranates are a wonderful addition to the diet of someone who has erectile concerns. This has been shown in animal studies linking pomegranate juice’s antioxidant capacity with its ability to increase intracavernous blood flow, erectile response, and smooth muscle relaxation. Pomegranate juice can also prevent erectile tissue fibrosis.
Additionally:
- Stress-induced blood restriction was reduced in a test group but increased in a control group after three months of drinking pomegranate juice in 45 patients with heart disease.
- Both vitamin C & pomegranate extract showed positive protective effect again lead-induced injury to sperm number and production in animals.
- There is great potential for pomegranates to improve metabolic syndrome (elevated weight, cholesterol and blood pressure, which also can be associated with increased erectile dysfunction).
6. Apples
Number six on the list is apples, another juicy fruit with a multi-colored, but often red, skin. Apples contain quercetin which is a flavonoid from the group called polyphenols. In addition to its sweet rehydrating flavor, apples have a number of health benefits.
Apples contain ursolic acid which can increase skeletal muscle Akt activity which can stimulate muscle growth. In this animal study, ursolic acid increased muscle mass, muscle fiber size, grip strength, exercise capacity and energy expenditure which may help boost resilience against obesity, fatty liver disease and blood sugar dysregulation.
Quercetin in apples has been found to have a statistically significant effect on lower blood pressure, which allows for better flow to the reproductive organs. In females, high blood pressure can lead to a lower libido and less interest in sex, particularly if it causes fatigue. Lower blood flow to the vagina can affect how their body responds to sexual activity.
And bonus: apples can help with allergy control! This study of 33 volunteers found reduced swelling in the nasal turbinates as well as reduced sneezing attacks and runny nose. We forget that allergy is a form of innate immune system inflammation. Apples can support reduced allergic symptoms via polypheols.
7. Watermelon
Watermelon, seventh on the list, is well-known for its hydrating and performance-enhancing qualities. So perhaps it’s unsurprising that l-citrulline, an amino acid found in watermelon, has been shown to improve blood flow.
In this 2014 scientific study, watermelon given to rats functioned like an aphrodisiac, significantly increasing mounting behavior, intromission (copulation) frequency, and ejaculatory latency (meaning longer time to ejaculation).
Watermelon contains l-citrulline, which metabolizes to l-arginine, which support nitric oxide production which supports blood flow and combats erectile dysfunction.
When taking l-argnine directly, it can metabolize out before its effectiveness, but taking this as l-citrulline (like in watermelon) allows the metabolism to happen over time, potentially being more effective in the long run.
8. Saffron
Next up is saffron. Saffron (a spice made of crocus flower reproductive parts), may be the most expensive spice in the world, but only a tiny bit of saffron is needed to reap the benefits. Like the brilliant yellow gold color of the flower its from, saffron is known to brighten the mood and counteract depression – the number one reason to add saffron to your diet and support a happy sex life.
Fluoxetene (Prozac), an SSRI prescribed for depresseion, is known to cause potential sexual side effects such as decrease in libido and increase in sexual discomfort. In a study following 34 women taking fluoxetine who also developed sexual-side effects, a daily dose of saffron improved their Female Sexual Function Index (FSFI) with significant results including total FSFI, arousal, lubrication and pain reduction.
Even after just 10 days of daily dosing, 20 male patients with erectile dysfunction found statistically significant improvements in morning erections (tip and base rigidity and tumescence).
Additionally, daily saffron dosing helps with PMS and can potentially act as an aphrodisiac (just ask these rats).
affron in the lab was effective as an aphrodisiac for rats (ew?). https://pubmed.ncbi.nlm.nih.gov/17962007/
9. Chili Peppers
Chili peppers boast a great variety of nutrients: carotenoids (lutein, beta-carotene, beta-cryptoxanthin, zeaxanthin, violaxanthin, capsanthin and capsorubin), vitamins C and E, and phenolic compounds, such as flavonoids (quercetin, luteolin and phenolic acids) and capsaicinoids.
If the anti-inflammatory and anti-oxidant impact of chili peppers isn’t enough, there’s also evidence to suggest a beneficial impact on adipose tissue biology, meaning chili peppers could potential support for weight loss and weight management.
Weight management and cardiovascular health, in addition to supporting digestion meaning nutrient uptake, are all part of the chili pepper wheelhouse.
Capsaicin topically has been used for many pain conditions, including vulvar vestibulitis which can resolve pain and enable sexual activity.
Chili peppers also seem to extend the lifespan. This study of 16,179 participants over 23 years (part of the NHANES study population) found those who consumed chili peppers six days a week out-lived those consuming spicy foods only once weekly.
Ayurveda would agree with this, noting that spice (doesn’t have to be 5-star chili, but even moderately carminative spices) supports healthy digestion, which is the root and anchor of a healthy body and a clear mind.
10. Berries: Cranberries & Strawberries
Last but not least, berries (especially cranberries and strawberries) are an easy addition to make to your diet to improve sexual health and sexual function. Fruits with a high number of anthocyanins and flavenoids–which are found in spades in berries–were associated with a 14% decreased risk of erectile dysfunction in a prospective study of 25,096 men through the Health Professionals Follow-Up Study.
Urolithin A is a gut metabolite from ellagic acid-containing foods like pomegranates, berries, and walnuts that has incredible immunomodulatory behavior to support the brain, adipose tissue (fat), heart, and liver. This can be an easy, delicious, and juicy way to support anti-oxidant & anti-inflammatory physiologic activity in the body.
Watermelon-Beet Juice Recipe for Sexual Health
Ingredients
- 1 beet
- 1/2 watermelon
Instructions
- Press the watermelon.
- Grind beet using a #10 grid (tip: put the beet inside the feed chute, cover with the pusher, and then turn the machine on.) *You can also grind the beet directly onto the watermelon.
Pro tip: You can juice the rind, too!
Pomegranate-beet-lime Juice Recipe for Sexual Health
Ingredients
- 1 pomegranate
- 1/2 small beet (or 1/4 medium)
Instructions
- Press the pomegranate.
- Grind beet using a #10 grid (tip: put the beet inside the feed chute, cover with the pusher, and then turn the machine on.) *You can also grind the beet directly on to the pomegranate slice.
Yield depends on the size. Please refer to the Periodic Table of Juicing for yield percentage by weight.
Download Our Updated Periodic Table of Juicing
Dr. Gillian Ehrlich is a family nurse practitioner certified in functional medicine and Ayurveda. Her approach to patient care is deeply informed by almost a decade of leadership with Outward Bound voyages as an outdoor educator, working at a domestic violence shelter on the Yankton Sioux Reservation, and ten years of caring for homeless adults needing acute medical care.
Through the culmination of her experiences, she firmly believes we are built for transformation and healing, and are able to start that journey in whatever shoes we currently stand.
Dr. Ehrlich is the host of the Podcast for Healing Neurology.
Sources
Zinc status and serum testosterone levels of healthy adults
Does fennel extract ameliorate oxidative stress frozen-thawed ram sperm?
Suppression of the Nuclear Factor-KB Activation Pathway by Spice-Derived Phytochemicals
Effect of Foeniculum Vulgare Seed Extract On Mammary Glandsand Oviducts of Ovariectomised Rats
Effect of Palm Pollen on Sperm Parameters of Infertile Man
A single dose of beetroot juice enhances cycling performance in simulated altitude
Nutritional and functional potential of Beta vulgaris cicla and rubra
Therapeutic Effects of Punica granatum (Pomegranate): An Updated Review of Clinical Trials
Effect of Punica granatum (pomegranate) on sperm production in male rats treated with lead acetate
Therapeutic Potential of Pomegranate in Metabolic Disorders
Effect of Watermelon (Citrullus lanatus) Flesh Extract on Sexual Behavior of Male Rats
Evaluation of Crocus sativus L. (saffron) on male erectile dysfunction: a pilot study
Chili Pepper Carotenoids: Nutraceutical Properties and Mechanisms of Action
Dietary flavonoid intake and incidence of erectile dysfunction
Immunomodulatory Role of Urolithin A on Metabolic Diseases
Medical Disclaimer
PURE Juicer is a juicing company. We are not doctors or medical experts. All content and information on this blog and website is for informational and educational purposes only, does not constitute medical advice, and does not establish any patient-client relationship by using this website.
Although we strive to provide accurate general information, the information presented here is not a substitute for professional advice. You should not rely solely on this information. Always consult a professional in your area for your health questions and concerns before making any professional, legal, medical, financial, or tax-related decisions.
