Food and Nutrition Guide for Male Sexual Health

In order to have better sex it is necessary to keep the penis and reproductive organs in a healthy state. For optimum performance and for increased libido, it is vital to keep the arteries healthy in order to allow increased blood flow to the penis.

Asides from promoting a healthy blood flow, it is also important to maintain overall health of organs, and to increase energy levels. Various male enhancement supplements and pills can be taken by men with erectile dysfunction and low libido, which contain high levels of nutritional ingredients containing properties very effective at achieving the desired results.

The Role of Testosterone in Male Sexual Health

Testosterone is the prominent male sex hormone produced by the testicles and adrenal glands, and is crucial in the development of male characteristics of genital sexual progression. Testosterone is vital in the functions of penis growth, muscle development, sperm production, and sex drive in regards to genital sexual health. In order to increase libido and counter erectile dysfunction it is necessary to increase testosterone levels.

The Causes of Low Libido and Erectile Dysfunction

Before attempting to find a remedy to treat sexual dysfunction problems, it would be wise to review what has caused it first and try to rectify it naturally.

1. Nicotine – smoking tobacco can be a contributory cause of impotence because nicotine acts as a vasocontrictor tightening blood vessels hence restricting blood flow to the penis. In the long term it might cause permanent damage to the arteries.Studies have shown that a greater proportion of men affected with impotence are smokers.

2. Caffeine – caffeine also acts as a vasoconstrictor and it also raises blood pressure, which is associated with infertility and low libido. Medical studies show high levels of caffeine decrease levels of testosterone due to the stress on the adrenal glands.

3. Glucose – having high blood sugar levels damages the walls of the arteries and nerve cells, which has an impact on blood flow and maintaining an erection.

4. Cholesterol – high levels of cholesterol cause fatty deposits to accumulate on artery walls reducing the ability of the vessels to dilate properly hence restricting blood flow.

Many foodstuffs, including herbs and roots, contain essential vitamins, fatty oils, and nutrients that are very effective in maintaining healthy blood flow and keeping the arteries healthy. Some foods to consider to combat erectile dysfunction are listed here. The multi benefits of not only enhancing sexual performance but also keeping heart and skin healthy is a great reason to change to a balanced well nutritioned diet.

Foods to Enhance Sexual Performance

1. Spicy foods increase heart rate and causes vessels to expand pumping blood around the body. Eating chilli pepper and jalapenos will increase blood circulation.

2. Seafood contain high levels of Omega-3 acids that maintain healthy heart and blood flow. Salmon, oysters, shellfish will promote healthier blood flow.

3. Green vegetables contain high levels of antioxidants for better blood circulation and zinc for testorone production. Eating spinach, brocolli, artichoke, and asparagus is good for improving sexual function.

4. Fruit also contain high levels of vitamins essential in maintaining healthy organs and blood flow. Watermelon, Pomegranate, and Papaya notably act like a natural viagra acting as a vasodilator expanding blood vessels promoting increased blood flow.

5. Seeds and Nuts contain high levels of fibre and zinc. Try almonds, peanuts, sunflower seeds and pumpkin seeds to improve circulatory health.

6. Multi vitamin health roots like ginseng and gingko biloba can treat impotence and maintain sexual vigour.

Foods to Enhance Testosterone Levels

1. Cruciferous Vegetables – brocolli, cauliflower, radishes, turnips, cabbage, brussel sprouts

2. Oysters – high levels of zinc increases sperm production

3. Avocados – contains vitamins B6 and folic acid to increase hormone production

4. Eggs – contain high levels of vitamins B5 and B6

5. Red Meats and Poultry – beef, lamb, chicken, turkey all contain high levels of zinc

Having higher levels of testosterone will promote good sexual health and development, in addition to giving you more energy. Men with higher testosterone levels are able to enjoy more sex.

In considering adapting your diet to reach your goals can be time consuming and abiding to a strict routine difficult; that’s why many men turn to supplements, which contain the ingredients that have the same effects and desired results, but also in much higher concentrated form, so more is gained from less. A natural herbal male enhancement supplement such as MaleExtra contain all natural ingredients including Pomegranate Ellagic Acid, Omega-3 Acids, Flaxseed, and Ginseng, along with various other plant extracts, roots, and natural aphrodisiacs, is a good option to treat erectile dysfunction and increase the size of your penis.

Bearded Dragon Food And Diet

Natural Diet

In the wild bearded dragons are what’s called opportunistic omnivores. Their diet will consist of what’s available in their area at that time. If there in an area where there’s a lot of vegetation, then they will eat all of the fruits and vegetables they can. If there in an area where there are a lot of insects, then they will feast on all of the insects. When they get to be adults, the adults are able to eat mice, small birds, other lizards, and small snakes. A variety of both vegetables and meat will ensure proper nutrition, and also vitamins and minerals that they need to remain healthy.

Pet Diet

Insects that may be given to a bearded dragon includes:
1. Crickets
2. Mealworms
3. Waxworms
4. Fruit Flies
5. Superworms
6. Roaches
7. Pinkie Mice
8. Small Lizards (anoles and house geckos)
9. Adult Mice

Vegetables that may be given to a bearded dragon includes: (Fertilizer Free)
1. Green and red cabbage
2. Kale
3. Collard Greens
4. Carrots and Carrot Tops
5. Mustard Greens
6. Arugula
7. Parsley
8. Okra
9. Bell Peppers
10. Alfalfa Sprouts
11. Peeled Grapes
12. Green Beans
13. Mixed Frozen Vegetables
14. Romaine Lettuce
15. Green Peas
16. Hibiscus
17. Dandelion leaves and flowers


Crickets and most of all the feeder insects don’t provide the bearded dragon with all the nutrients that it needs. So there’s a process called gut-loading. Gut-Loading is a simple 48 hour process where you feed crickets and other feeder insects items such as tropical fish food, dried puppy kibble, and or baby cereal. For water you can use vegetables such as carrots, sweet potatoes, orange slices, and leafy green stems. The insects will eat these items for 48 hours. Then after 48 hours you may feed your bearded dragons the fed insects and they will transfer all of these nutrients to the bearded dragon. This process can help to increase the growth rate of your bearded dragon.

Vitamins and Minerals

Just like the nutrients explained above that the bearded dragons get when they eat both vegetables and insects, vitamins and minerals also play a vital role in the growth and health of a bearded dragon. The most important one of these is Vitamin D3 and calcium, which are crucial for there bones, teeth, and egg shells for female bearded dragons. One should note that both calcium and vitamin D3 should be given both together at the same time. The reason for this is because bearded dragons cant metabolize the calcium if the intake of vitamin D3 is to low. Don’t worry about this too much, they sell a supplement of calcium and vitamin D3 together so they will get enough of both, this may be found at your local pet store or online. If you have a bearded dragon that’s a hatchling (4 months or less) they will need daily doses of the vitamin D3 and calcium. If you have a bearded dragon that’s a juvenile(4-18 months) they will need 3-4 doses per week. Also when you buy the pre mixed supplement of calcium and vitamin D3 look to see the ratio of calcium to phosphorous. A 2 -1 ration is great and even better a 3-1. Be careful to how much of other vitamins and minerals that is given to your bearded dragons. If given to much of any, can be harmful to the bearded dragon. For and example Vitamin A is kept within the bearded dragons body so too much can actually become toxic. If your going to give the bearded dragon a vitamin A supplement try to find one that contains beta carotene instead of other forms of the vitamin. Use a multivitamin supplement no more than two times a week for a hatchling. For a juvenile or an adult once a week is all that’s needed, Also only use vitamin and mineral supplements that are only designed for reptiles.

Feeding Schedule

Monitoring the amount of food your bearded dragon eats can help you handle how fast it should grow, and the nutrients that might be lacking in its diet. While at the same time, prevent overeating and obesity. Not all bearded dragons are the same, their food and nutrition requirements become different at the various stages of their life. The three stages of a bearded dragons life is the hatchling, juvenile, and adult stages. I have given you the three sample feeding schedules at the bottom.


Hatchlings are less than 4 to 5 months old and are very fragile, it is critical that the lizard receives ample nutrients; do not feed your hatchling any prey items that are larger than its head because it can cause serious injury, disability, or even death. Feeding it fruit flies, pinheads, small crickets, and small wax worms you can find are all good choices. Because of their extremely large appetite, a hatchling will try to consume prey that is too large, a baby dragon that consumes food that is too big can slip into a state of paralysis or it may even die. Do not feed your hatchling mealworms. The hatchling is in a rapid stage of growth so they have different nutritional needs than adults. They should receive a higher percentage of insects and other animal protein than the adults. Their diets should consist of 60 to 80 percent animal protein and 20 to 40 percent of vegetables. They must be fed several of times each day due to their rapid metabolism. Feed them tiny insects three to four times a day. Dust one meal a day in a calcium/D3 supplement if you haven’t added these supplements to the gut loading mixture. If you feed exclusively gut loaded prey items that have received the vitamin/mineral supplements, no additional dusting is necessary. Your hatchling should also be fed finely chopped vegetables at least three times a week; daily is best. Because a baby dragons metabolism is so high and its reserves are low, its very important to not miss a feeding. Unlike the juveniles and adults, a baby bearded dragon can literally starve to death.


Your dragon is considered to be a juvenile at the age of 4 to 5 months old. Once your dragon is a juvenile, you can decrease the frequency of feedings. When a dragon hits the juvenile stage of its life, it is no longer necessary to feed them three times a day because of its increase in mass and fat reserves. The bearded dragon’s growth rate has also decreased, so do not feed them so frequently as it will cause your dragon to become obese and unhealthy. Your dragon only requires one insect per day coupled with at least four veggie feedings per week however a variety of fare coupled with a regular vitamin mineral supplementation is still necessary. Supplement a meal per week with a broad spectrum vitamin supplement, and three meals peer week with some calcium/D3 powder. The juveniles are larger and stronger than they were when they were juveniles so they can be fed some of the foods that were off limits when they were hatchlings. They can now be fed mealworms and pinkie mice (offered only once every 2 to 3 weeks). Remember that the prey items need to be smaller than their head. It’s important that you increase the amount of vegetables your dragon eats and slightly decrease the amount of animal proteins it ingests.


Your dragon is considered an adult at the age of 18 months or older; its feeding schedule is less strict at this point of its life. They may be sustained on a rotating diet of insects and veggies fed daily to every other day, with vitamin/calcium/D3 supplements added once per week. Adult dragons can also be fed pinkies, adult mice, canned dog food, and small lizards as occasional treats; no more than one treat every 3 weeks to a month. Adults can become obese very easily, so watch its rate and adjust the amount of food it eats if necessary.

Benefits Of Memory Foods and Nutrition

Everyone likes to be healthy. Besides getting sound sleep, regular workouts and exercises, not smoking, checking heart health and blood cholesterol, there are certain foods which are known as memory foods. These foods help in stimulating your brain and enhance your memory power. That gray matter must be challenged and then allowed to relax. Following are some recommendations which, if followed properly, help to boost memory and concentration as well as enhance the overall health of your mind. However, it is necessary to seek a physician’s advice to find out whether or not you can follow these recommendations, and start this program.

Drink water: Water accounts for about 85 percent of the weight of your brain. It is necessary to drink sufficient quantities of water as it helps to cleanse brain cells and remove toxins from the body. This will help to improve your memory and concentration in the long-term.

Regular exercise: When a person performs physical workouts and exercise, dopamine is released, which helps in developing a healthy well-being and healthy outlook. Exercise helps the mind work at peak performance by raising oxygen levels and improving blood circulation through the capillaries.

Eat properly: Include carbohydrates and amino acids to your balanced diet for enhanced function and production of neurotransmitters. Salmon, pumpkin seeds, dry roasted nuts, trout, avocado, tuna, and fresh coconut are some of the sources of rich fatty acids. Green vegetables and dairy products are rich in amino acids.

Increase the intake of iron: It is suggested to have 15-20 mg of iron intake. Lean meat is the best source of iron but soybeans, turkey, and oats are also rich in iron.

Increase the intake of Vitamin A: It is advisable to consume 800 mg of Vitamin A. Vitamin A is a strong and effective anti-oxidant which removes free radicals from the human body and offers protection against infection. Memory performance can also be improved by increasing the consumption of Vitamins B12, B1, B3 and B6. Vitamin E (450 IU/day) is extremely important to maintain good focus, concentration, and sound health. Foods like seeds, soybeans, nuts, fresh wheat germ, brown rice, and eggs are rich in Vitamin E.

Increase selenium: Selenium is a necessary tracing mineral which helps the body to get rid of heavy metals because it binds itself to lead, mercury, and arsenic to remove these body toxins, which are partly responsible for the development of dementia and Alzheimer’s disease. 50-200 mg dosage of selenium per day is recommended and it can be found in wheat germ, shellfish, tuna, herring, sunflower seeds, eggs, garlic and onions.

Increase zinc: The intake of zinc is useful for developing brain fibers in the center of the brain, which regulate memory and emotion. This part of the brain is known as the hippocampus. A person’s ability to think or remember is hindered without a healthy daily dosage of zinc. Some of the sources of zinc include meat, fortified cereal, pumpkin seeds, and dairy products.

All of the above mentioned memory foods will help to increase your memory power, focus, and concentration. Try incorporating some of these foods into your daily diet and you are sure to see some positive health benefits in addition to the brain boosting nutrition mentioned here.

Bachelors Degree in Food and Nutrition

Life-threatening diet-related diseases are on the increase at an alarming rate these days. This has made people more health conscious and so, a food science graduate has more relevance in society.

A bachelor’s degree in food and nutrition focuses on the chemical and biological composition of food and its impacts on the body. Reasons for the decay of food are also critically analyzed. This comprehensive study helps people educate their patients on the need for a modified diet and plan a personalized healthy diet for them. The bachelor’s degree in food and nutrition has many specializations. Dietetics and nutrition management are the common areas specialized. Other specializations include nutrition and food safety, geriatric nutrition, sports nutrition, and environmental health. The curriculum varies with the specialization of your choice.

Generally, the bachelor’s degree in food and nutrition curriculum includes topics such as microbiology of food, food chemistry, food processing, and food product development. Food analysis techniques and lab study usually cover much of the credits of the course. Papers in biology, biochemistry, general psychology and sociology, food safety, etc., are also included in different semesters. Communication skills, math, physical science, computers and special electives such as marketing, journalism and arts are also studied as part of the course.

The career options of a food and nutrition graduate include dietitian, nutritionist, food service manager, public relations, sales officer, quality control/assurance personnel, food product developers, food microbiologists, food scientists, flavor chemists, lab technicians, statisticians, and control managers. They have many placement opportunities at government and voluntary agencies, industrial food concerns, hospitals, restaurants, schools, health clubs, and the media.

The bachelor’s degree in food and nutrition is a four-year course. Thirty credits are to be earned to complete the course. An internship of 900 hours is required to obtain the certification. The basic requirement for admission is a high school diploma with a C grade or better. Depending on the institution, the grade point average minimum varies between 2.0 and 3.2. Some institutions shortlist candidates based on a written test and interview.

Managing Depression With Food and Nutrition

While many health care workers are aware that there is a link between some physical illnesses and nutritional deficiencies, not many people are aware that mental disorders also have a nutrition link. Most believe that mental illnesses are strictly emotional and have no metabolic or biochemical association. Nutrition, however, may play a greater role in depression than is widely known. Some researchers believe that nutrition can play a key role, both in the onset, severity, and duration of depression, including daily mood swings.

Many of the same food patterns that come before depression are the same food patterns that occur during depression. These patterns may include skipping meals, poor appetite, and a desire for sweets. People who are rigid in their eating and follow very low carbohydrate diets also may be at risk for developing symptoms of depression, because the brain neurotransmitters (tryptophan and serotonin), that are involved in modulating depression are obtained from carbohydrate rich foods. Almost all anti-depressant drugs work by increasing the levels of these brain neurotransmitters.

Which foods affect mood and cause depression is not fully known but some individuals are more sensitive than others. In general, foods such as refined carbohydrates (simple sugars, chocolates) provide an immediate but temporary mood improvement. These foods have to be eaten continuously to sustain the mood elevation. This may not be practical and safe in the long run as one can easily gain weight and develop heart disease. Other options are to eat complex carbohydrates such as cereals, pasta, fruits and vegetables. Although, not as appetizing as chocolates, they are more likely to have a more prolonged mood elevating benefit.

Depression has long been known to be associated with deficiencies in neurotransmitters such as serotonin, dopamine and noradrenaline. The amino acids tryptophan, tyrosine, phenylalanine and methionine are often helpful in treating depression. Tryptophan is a precursor to serotonin and is usually converted to serotonin, inducing sleep and tranquility and in some cases restoring serotonin levels to diminish depression. Tyrosine is not an essential amino acid since tyrosine can be made from the amino acid phenylalanine. Tyrosine and possibly its precursor phenylalanine are converted into dopamine and norepinephrine. Methionine combines with ATP to make S-adenosylmethionine (SAM), which facilitates the manufacture of brain neurotransmitters.

As consumption of omega-3 fatty acids from fish and other sources has declined in most populations, the incidence of major depression has increased. Supplementing with omega-3 fatty acids containing 1.5 to 4 g of EPA per day should be sufficient for mood elevation in depressed patients. Though, high doses of omega-3 supplements may not be suitable for some patients such as those on anti-clotting drugs.

Other nutritional deficiencies can contribute to depression. Notably, vitamin B, folate and magnesium deficiencies have been linked to depression. It has been reported that rapid recovery from major depression is possible in less than 7 days by treating patients with 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime.

Note: Statements in this article may not be approved by the FDA, and should not be considered as professional medical advice.