The sex life of a man is subject to many external factors which directly or indirectly affect general health. The amount of physical activity, general activity, lifestyle, mobility, inherited diseases, ecology, bad habits - this is just a small list of what can cause trouble.
The reproductive system must receive all the vitamins and microelements necessary for full function, so eating behavior and diet play an important role. Pharmaceutical vitamin complexes are not always freely retained in the body, it is much more useful to receive vitamins from natural products - this will ensure the potency and maturation of sperm.
Men who want to improve their sexual opportunities are also interested in the quality of sperm. However, a full-fledged varied diet will help in this case.
Vitamins for men's health.
In order to increase potency and generally improve the health of his body, a man will need a lot of nutrients and vitamins.
In particular, male viability depends on the level in the body of elements such as retinol (vitamin A), B vitamins, tocopherol, ascorbic acid and drugs belonging to the calciferol group.
- beta-carotene,, also known as retinoic acid and retinol, is responsible for immune system functions that affect health. You can increase the amount of vitamin A (beta-carotene) by changing the diet - you need to add vegetables to the usual menu: red and yellow fruits are suitable, vegetables - pumpkin and carrots. The amount of vitamin A will also increase if marine and marine fish are actively introduced into the diet; The
- Vitamin B1 (thiamine)provides functionality to the brain, and the peripheral nervous system needs it too. An adult needs about 1. 5 to 2 mg per day. Lack of thiamine is experienced as sleep deprivation. If the level of vitamin V1 in the blood is extremely low, problems with sleep and fatigue can occur and irritability develops. B1 enters the body from foods such as: potatoes, lentils, Armenian snacks, pork, legumes (including peas), as well as bread and any flour products;
- B3starts the brain and the whole nervous system, has a positive effect on the condition of blood vessels. The daily dose of B3 for a man is around 15-25 mg, and its lack leads to high fatigue, muscle weakness, sleep disturbances, depression, and headaches. Certain types of fish (salmon and tuna), pork (with the least fat), brewer's yeast, peanuts and beets are suitable as a source of niacin;
- B6 (pyridoxine)is involved in the synthesis of serotonin, also known as the happiness hormone. It is necessary for the normal functioning of the nervous system. The male body needs 2. 0 to 2. 5 mg of pyridoxine per day. Lack of B6 affects performance and physical activity, possibly limb numbness and the development of muscle weakness
- B9 (folic acid)is included in almost all vitamin complexes). In addition to the production processes of norepinephrine and serotonin, folic acid is involved in improving performance. The daily dosage is 200 mg, and if the body does not contain enough vitamin B9, it can lead to the development of anxiety, depression, fear and potency disorders. For a natural supply of vitamin B9, you should include salmon, lettuce, cheese, citrus fruits and lentils in the diet;
- Vitamin Cis known to almost everyone, it is responsible for the production of dopamine (a hormone that controls pleasure and orgasms). The permeability of the vessels also increases significantly, which leads to an erection. Vitamin C also interacts with other substances, stabilizes them and, if necessary, activates other useful substances, for example, vitamin E is stabilized - this has been proven. Vitamin C is widely used in the traditional treatment of potency problems, but its severe deficiency can negatively affect the treatment process and be somewhat noticed. The WHO has announced that according to the latest recommendations from scientists, the daily intake of vitamin C ranges from 200 mg to 500 mg, and it is best obtained from the diet. Experts advise to get vitamin C from food, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables can be usedfor that. A low level of vitamin C can cause great fatigue and cause colds;
- Vitamin Dis a prohormone that supports the production of the male sex hormone, responsible for the preservation of potency, sperm maturation and the functionality of the reproductive system. Synthesis in the human body occurs when foods such as milk and butter, fish, cheese, cottage cheese are consumed. The lack of vitamin D is heavy with fatigue, the general emotional state is considered difficult, it is weighed down by increased nervous excitability, depression and muscle weakness may appear;
- Vitamin Eis closely related to male health and potency, as it is tocopherol that helps ensure the uniform work of the endocrine glands (especially the pituitary gland, whichis responsible for the production of sex hormones and the normal maturation of sperm). A man needs about 12 to 15 mg of vitamin E per day. Lack of tocopherol can affect men's health in the saddest way and even lead to infertility in men). Vitamin E can be obtained from food, it can be seeds or nuts, vegetable oils, egg yolk, and meat dishes.
The main aspects of male nutrition.
A man's daily diet should include:
- fresh vegetables and leafy salads;
- greens and aromatic herbs;
- oil products - seeds, nuts or oils;
- dairy products: sour cream, butter and milk;
- eggs (can be chicken or quail);
- seafood and fish;
- meat and offal;
- fruits, berries.
When choosing meat, you should pay attention to the fat content - animal fat will only help to gain weight, which will definitely affect potency. Plant products should not be subjected to prolonged heat treatment - high temperatures destroy vitamins and useful elements.