If you are monitoring your sexual health, the first thing to consider is whether your diet contains all the vitamins and minerals needed for potency.
Male potency problems can be eliminated by including minerals and vitamins in the diet of men. The question is which substances actually increase potency.
Vitamin therapy should be carried out only after agreement with the attending physician, since an excess of vitamins, trace elements and minerals can lead to disorders and disorders in the body, as well as their deficiency. The older a man, the moreIt is the nutrients it needs to take in, as over the years the body gradually loses its ability to absorb vitamins from food.
zinc
Probably the main trace element for men. Zinc is a building material for testosterone, without zinc the testosterone molecule does not form. Therefore, if there is no zinc - no testosterone, no testosterone - no potency. Zinc sperm motilityand has preventive effect against prostatitis. Zinc is also essential for normal growth, growth and immunity.
Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.
Daily zinc intake for men: 15 mg.
selenium
Selenium is also a very important mineral for men. Selenium affects fertility and would be very beneficial for infertile men, as selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the genitals. Is.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily intake of selenium for men: 55-70 mcg.
vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including in the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Vitamin C-rich foods: Cabbage (fresh and sauerkraut), citrus fruits (lemons, oranges, tangerines, grapes), green onions, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E
Natural antioxidant that promotes cell renewal and increases resistance to destruction. Normalizes capillary permeability, thereby improving blood circulation, including to the genitals.
Vitamin E-rich foods: vegetable oils (olive, sunflower, corn), egg yolks, celery, green onions.
Daily intake of vitamin E for men: 30 mg.
B vitamins
Increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores the energy structure of a person. Participate in 15, 000 biochemical processes in the human body.
Products containing the group of B vitamins: dairy products (milk, cottage cheese, cottage cheese), nuts, carrots, fish.
Daily intake of B vitamins for men: Vitamin B6 is 2 milligrams, vitamin B12 is 2 micrograms.
You should not rely only on vitamin-mineral complexes of pharmaceutical origin, because some vitamins obtained artificially do not function properly in the body (for example, vitamin C or ascorbic acid). Vitamins and minerals obtained from natural foodsare more effective than their synthetic counterparts.