The first thing to think about when monitoring your sexual health is whether your diet has all the vitamins and minerals you need.
Problems with male potency can be prevented by including minerals and vitamins in a man's diet. The question is which substances really increase potency.
Vitamin therapy should only be performed in consultation with the attending physician, as excess vitamins, trace elements, and minerals can cause disorders and disorders in the body, as well as their deficiency. The older a man is, the more he needs to absorb nutrients, as over the years the body gradually loses the ability to absorb vitamins from food.
Zinc
Perhaps the main trace element for men. Zinc is a testosterone building material, without zinc the testosterone molecule is not formed. Therefore, in the absence of zinc - no testosterone, no testosterone - no potency. Zinc improves sperm motility and has a prophylactic effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, saithe, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very important mineral for men. Selenium affects reproductive function and will be very beneficial for infertile men because selenium improves sperm quality. Selenium is involved in testosterone biosynthesis and supports genital function.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Selenium daily dose for men: 55-70 mcg.
Vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels by improving blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic treatment for prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, mandarin, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell regeneration and increases their resistance to destruction. Normalizes the permeability of capillaries, which improves blood circulation, including the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.
Daily dose of vitamin E for men: 30 mg.
B vitamins
Increase the synthesis of the main male hormone - testosterone. Protects the liver, restores the human energy structure. Participate in 15, 000 biochemical processes in the human body.
Products containing vitamin B group: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily dose of vitamin B for men: Vitamin B6 is 2 mg, vitamin B12 is 2 μg.
You should not rely solely on pharmaceutical vitamin-mineral complexes, as some synthetically derived vitamins do not work properly in your body (such as vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.