10 Juicy Foods for Reproductive and Sexual Wellness
In May 2023, PURE added a new section to our Periodic Table of Juicing: 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 enjoyable 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. You can download the free table. Print the front and back for the full list of foods and juicing recommendations. Enjoy!
Dr. Gillian Ehrlich explores 10 foods for reproductive and sexual wellness, plus offers two new recipes to get your own juices flowing! See below for a 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 Well-Being Go Together
Ayurveda, the 5,000+ year old traditional system from India, places reproductive hormones and organs at the end of the line of all of the tissues produced in the body. In this view, “upstream” factors such as mental stress, digestion, and pollution all play a part.
Every tiny step you take to support your overall well-being is a step toward feeling your best.
Remember also that food is information as well as the vitamin and mineral nutrients to make the mechanical parts do their thing.
Here is a list of 10 foods — and two recipes! — to enjoy, nose to toes.
Read Dr. Gillian Ehrlich’s interview about Ayurveda and juicing
1. Pumpkin Seeds
The first food on our list is pumpkin seeds. Pumpkin seeds have an elevated zinc content compared to other produce. Zinc is an essential mineral that the body needs in small amounts every day.
2. Fennel
Next on our list is fennel. Fennel, as the bulb or the seeds, is used in Ayurvedic practice as a digestive aid.
Fennel is one of the higher plant sources of potassium, sodium, phosphorus and calcium.
Check out a green 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.
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. They are also a source of polyphenols and flavonoids.
4. Beet Juice
Holy cow, there is a lot of research on beets! Beets are rich in nitrates, which the body can convert into nitric oxide, and beet root juice is popular with athletes. Researchers have studied it in many exercise settings, including:
- A sprint test with a small group of 15 men.
- In this study, 22 participants ran and were measured for exertion and recovery.
- A review compared inactive to recreationally-active participants and elite athletes.
- Single doses of beetroot juice were studied in trained rowers, cyclists, and kayakers.
- A study of 10 male Division I Collegiate level sprinters looked at beet root juice and morning performance.
- A beet root extract study measured plasma nitrite and nitrate after 30 days.
5. Pomegranate
Fifth on the list is the pomegranate, a fruit long known to symbolize sexuality and fertility. Ayurveda recognizes its sweet, sour, and astringent tastes. Pomegranate has excellent nutritional content with vitamins C & E, selenium and carotenoids.
6. Apples
Number six on the list is apples, another juicy fruit with a multi-colored, but often red, skin. Apples contain quercetin, a flavonoid from the group called polyphenols. In addition to its sweet rehydrating flavor, apples contain a number of nutrients, including ursolic acid.
7. Watermelon
Watermelon, seventh on the list, is well-known for its hydrating qualities. Watermelon contains l-citrulline, an amino acid that the body converts into l-arginine.
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. Like the brilliant yellow gold color of the flower it’s from, saffron adds a distinctive color and flavor to whatever you add it to.
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. Chili peppers also contain antioxidants.
In Ayurveda, spices (they don’t have to be 5-star chili, but even moderately carminative spices) are valued as part of a balanced diet.
10. Berries: Cranberries & Strawberries
Last but not least, berries (especially cranberries and strawberries) are an easy addition to make to your diet. Berries are rich in anthocyanins and flavonoids, which are found in spades in these fruits.
Urolithin A is a gut metabolite from ellagic acid-containing foods like pomegranates, berries, and walnuts.
Watermelon-Beet Juice Recipe
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
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 the 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
A single dose of beetroot juice enhances cycling performance in simulated altitude
Therapeutic Effects of Punica granatum (Pomegranate): An Updated Review of Clinical Trials
Chili Pepper Carotenoids: Nutraceutical Properties and Mechanisms of Action
Immunomodulatory Role of Urolithin A on Metabolic Diseases
Medical Disclaimer
PURE is not a medical practice. 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.
This article is for educational purposes only and is not medical advice. Talk to your doctor before changing your diet, especially if you have a health condition or take medication.