The sexual capabilities of a man depend on so many factors: nutrition, activity of lifestyle, addiction to bad habits, ecology, heredity and the like.The full operation of the male reproductive system provides a diverse and correct diet that supplies all the necessary substances to the body.Vitamins for potency and proper ripening of sperm are especially important.
Men who seek to increase their sexual capabilities and quality of sperm are recommended to pay attention to their nutrition: it should be diverse, saturated with all useful minerals, trace elements, vitamins.
Vitamins necessary for male health
To improve potency and health in general, men need a whole range of vitamins and minerals:
- vitamin A (beta-carotene, retinol, retinoic acid);
- B vitamins, which have a stimulating effect on the central and peripheral nervous systems, including increasing sensitivity and sexual desire;
- B1 (thiamine);
- vitamin B3 (vitamin PP, nicotinic acid or niacin);
- vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (l-acscorbic acid).
- Vitamin D (group of calciferols).
- Vitamin E (Tokoferol).
Vitamin a
Beta-carotene is one of the forms of vitamin A, necessary for the normal operation of immunity, increasing potency and improving the reproductive function of a man.The daily rate of vitamin A is 5000 IU.
Sources of beta-carotene are red and yellow fruits and vegetables.First of all, it is carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tiamin provides energy to the brain, peripheral nervous system, muscles, reduces fatigue.Its need is 1.5-2.5 mg per day.The lack of this substance leads to irritability, increased fatigue, sleep disturbances.
It is possible to provide the body with vitamin B1 in the diet of legumes, especially peas and lentils, potatoes, black bread and products made of coarse flour, pork, earthen nuts (un -bezed peanuts).
Vitamin B3
Nicotinic acid activates the functioning of the brain, improves the condition of blood vessels.The daily norm of niacin for an adult man is 15-25 mg, and its deficiency is manifested by an increase in fatigue and muscle weakness, sleep disorders and depressive states, and headaches.
The source of vitamin B3 can be peanuts, beer yeast, low -fat pork, beets, some varieties of fish (salmon, tuna).
Vitamin B6
Pyridoxine takes part in the synthesis of the hormone of happiness, serotonin, and ensures the normal functioning of the nervous system.The daily need of the male body in vitamin B6 is 2.0-2.5 mg.Its disadvantage is manifested by irritability, numbness of the limbs, muscle weakness and fatigue.
You can get vitamin B6 from the seeds of sunflower, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid must enter any vitamin complex for potency, as it is involved in the synthesis of hormones of serotonin and norepinephrine, and helps to improve overall well -being and increase performance.The need for folic acid in men is 200 μg, its lack of anxiety, depression, fear, insomnia, increased fatigue, and impaired potency.
It contains vitamin B9 in green leafy vegetables, cheese, citruses, lentils, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (hormone responsible for sexual desire), serotonin and endorphins, and also ensures the cross -country ability of capillaries, including in the genital area of the man.Vitamin C helps to stabilize and activate other important substances, in particular, vitamin E. These are the main vitamins to increase potency.
Its lack is indicated by increased fatigue and tendency to frequent colds.
The daily norm of vitamin C is, according to the latest recommendations of the World Health Organization, from two hundred to five hundred milligrams.
To obtain vitamin C, it is necessary to eat tomatoes, green leafy vegetables, all types of citrus fruits, dried fruits, nuts, all types of cabbage, black currants, strawberries, mangoes, bell pepper and parsley, a decoction or rosehip berries.
Vitamin D.
These vitamins are prophetons that increase the production of testosterone - the main male hormone, which is responsible for the potency and maturation of spermatozoa.It is synthesized in the body under the influence of sunlight, when eating eggs, cottage cheese, cheese, butter, milk, fish oil.
The lack of vitamins of group D speaks of an increase in fatigue and irritability, insomnia, depression, muscle weakness, increased nervous excitability.
Vitamin E
Vitamin E and potency are inextricably linked with each other: Tocopherol is responsible for the correct operation of the endocrine glands, especially the pituitary gland that ensures the production of sex hormones and the correct ripening of sperm.
The daily need for vitamin E in a man is from 12 to 15 mg.
Its disadvantage can lead to male infertility due to degradation of the seed tubules and a decrease in the number of epithelial eggs of the testicles from which spermatozoa is formed.
You can get this vitamin from any nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, coarse flour, soy.
Fundamentals of proper nutrition for a man
Experts recommend obtaining vitamins that increase potency from food: biosynthetic substances are better absorbed by the body than artificially created.
In the daily menu, men must be present:
- green;
- sheet and ordinary vegetables;
- nuts or seeds of oilseed crops, vegetable oils;
- butter, milk, sour cream;
- eggs;
- fish or meat, seafood;
- Berries and fruits.
The meat should not be too fat, as animal fats contribute to the weight gain and, accordingly, the deterioration of potency.It is advisable to use all plant products with minimal heat treatment or without it at all: under the influence of high temperatures, vitamins begin to decompose and will no longer bring any benefit.
Very useful for male celery power.