Indians have a rich heritage and culture when it comes to food. Be it mouth-watering curries, snacks, or rice...
Indians have a rich heritage and culture when it comes to food. Be it mouth-watering curries, snacks, or rice preparations, we are undoubtedly one of the best in versatile dishes. Having said that, the love for food and dietary choices seems to be getting the better of us. And believe it or not, it also has a monumental effect on our sexual performance and confidence in bed.
We are slowly inching toward a direction that is not only impacting our love lives but also holding us hostage to modern treatments and prescription drugs that might be doing more harm to our bodies than we will ever know. However, a few changes in the diet and lifestyle could work wonders for our overall health.
Many Indian men are unaware that what they eat directly impacts their libido, testosterone levels, and even their ability to perform. If you’ve been feeling low on energy, less interested in intimacy, or not performing at your best, your diet could be a place you need to look into.
Let’s uncover some of the most common nutrition mistakes Indian men make, and how to fix them before they start affecting your love life.
From street-side samosas to greasy parathas, the consumption of deep-fried and refined foods almost daily has gotten many into trouble.
Why it’s harmful:
These foods are high in trans fats, which can block arteries, reduce blood flow to the penis, and increase the risk of erectile dysfunction. They also lead to obesity, which negatively affects testosterone levels.
Quick Fix:
Switch to healthier snacks like roasted makhana, sprouts, or dry fruits. Limit deep-fried indulgences to once a week.
White rice, white bread (pav), maida-based snacks, biscuits and bakery items are staples in many Indian homes.
Why it’s harmful:
Refined carbs spike insulin levels and increase body fat, especially around the belly. This leads to hormonal imbalances, including reduced testosterone and increased estrogen in men.
Quick Fix:
Replace refined carbs with complex grains such as brown rice, jowar, bajra, quinoa, and oats. Add more vegetables and legumes to make your meals more nutritious.
Many Indian diets are heavy on carbs and deficient in protein, especially for vegetarians.
Why it’s harmful:
Protein is essential for muscle building, hormone production, and sexual performance. Without enough protein, your body struggles to maintain stamina and reproductive health.
Quick Fix:
Include at least one protein-rich food like eggs, paneer, tofu, dals, soybeans, and lean meats in every meal. Consider a protein supplement if your diet lacks variety.
Weekend parties and social events often include heavy drinking.
Why it’s harmful:
Alcohol lowers testosterone, reduces blood flow, and impacts arousal as well as erection quality. Long-term alcohol use can also cause premature ejaculation or Erectile dysfunction (ED).
Quick Fix:
Limit intake to 1–2 drinks per occasion. Drink lots of water and avoid binge drinking.
Be mindful that soft drinks, desserts, mithai, and hidden sugars in biscuits, juices and packaged foods can play havoc on your health.
Why it’s harmful:
Excess sugar leads to insulin resistance, inflammation, and ultimately weight gain, all of which affect sexual drive and energy.
Quick Fix:
Replace white sugar with natural sweeteners like jaggery, honey, or stevia. Limit or avoid packaged foods and soft drinks.
Drinking too much chai or coffee does not equal drinking plain water. This can cause dehydration in many men without them even realising it.
Why it’s harmful:
Dehydration leads to low energy, poor circulation, and reduced stamina in bed.
Quick Fix:
Aim for at least 2.5–3 litres of water a day. Add lemon, mint, or cucumber slices if plain water feels boring.
Low intake of vitamins and minerals is a silent cause of poor sexual health.
Why it’s harmful:
Deficiencies in zinc, magnesium, vitamin D, vitamin B12, omega-3 and other essential nutrients can affect libido, delay ejaculation, and affect sperm quality to a great extent.
Quick Fix:
Add these Indian superfoods to your diet for a quick boost of energy:
Pumpkin seeds (zinc)
Spinach (magnesium)
Amla and citrus fruits (vitamin C)
Almonds and walnuts (omega-3s)
For maximum benefits, pair your healthy diet with:
Regular exercise (30–45 mins/day)
Quality sleep (7–8 hours/night)
Stress management (yoga, meditation, deep breathing techniques)
Taking time off to relax and unwind (nature walks, limiting screen time)
Final thoughts
Diet plays a much bigger role in men’s sexual health than we know. The small choices you make every day around food add up over time.
By correcting common nutrition mistakes and fueling your body with the right foods, you can boost your energy, confidence, and overall satisfaction to a great extent.
