A man's sex life is subject to many external factors that have a direct or indirect effect on health in general. The level of physical activity, general activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - this is just a small list of the causes of disorders.
The reproductive system must receive all the necessary vitamins and micro-elements in order for it to be fully functional. Eating behavior and diet therefore play an important role. Pharmaceutical complexes of vitamins do not always remain free in the body, it is much more useful to get vitamins from natural products - this ensures the potency and maturation of sperm.
Those men who want to improve their sexual opportunities are also interested in the quality of the sperm. In this case, however, a wholesome, varied diet will help.
Vitamins for men's health.
In order to increase potency and generally improve the health of his body, a man needs many nutrients and vitamins.
In particular, man's viability depends on the concentration of elements such as retinol (vitamin A), B vitamins, tocopherol, ascorbic acid and drugs of the calciferol group in the body.
- Beta-carotene,, also called retinoic acid and retinol, is responsible for functions of the immune system that are harmful to health. You can increase the amount of vitamin A (beta carotene) by changing your 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 also increases when sea and marine fish are actively included in the diet.
- Vitamin B1 (thiamine)ensures the functionality of the brain and is also required by the peripheral nervous system. An adult needs about 1. 5-2 mg per day. A lack of thiamine is perceived as a lack of sleep. When the vitamin V1 level in the blood is extremely low, you may experience sleep and fatigue problems and irritability. B1 enters the body from the following foods: potatoes, lentils, Armenian snacks, pork, legumes (including peas), and bread and flour products;
- B3starts the brain and the entire nervous system, has a positive effect on the condition of the blood vessels. The daily dose of B3 for a man is around 15 to 25 mg, and a deficiency in B3 is fraught with high levels of fatigue, muscle weakness, insomnia, depression and headaches. Some types of fish (salmon and tuna), pork (with the least amount of fat), brewer's yeast, peanuts, and beets are good sources of nicotinic acid.
- B6 (pyridoxine)is involved in the synthesis of serotonin, which is also known as the happiness hormone. It is necessary for the normal functioning of the nervous system. The male body requires 2. 0-2. 5 mg of pyridoxine per day. The lack of B6 impairs performance and physical activity, possibly numbness of the limbs and the development of muscle weakness.
- B9 (folic acid)is contained in almost every vitamin complex. In addition to the production processes of norepinephrine and serotonin, folic acid is involved in improving performance. The daily dosage is 200 mg. If the body does not have enough vitamin B9, it can lead to the development of anxiety, depression, anxiety, and erectile dysfunction. For a natural absorption of vitamin B9, you need to include salmon, lettuce, cheese, citrus fruits and lentils in your diet.
- Vitamin Cis known to almost everyone. It is responsible for producing 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 traditional treatment for potency problems, but its serious deficiency can negatively affect the treatment process and cause something to be noticed. The WHO announced that according to the latest recommendations from scientists, the daily intake of vitamin C is between 200 mg and 500 mg and is best obtained from food. Experts advise getting vitamin C from foods, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables. A low vitamin C level can lead to excessive fatigue and colds.
- Vitamin Dis a prohormone that accompanies the production of the male sex hormone, which is responsible for maintaining 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, and cottage cheese are consumed. The lack of vitamin D is fraught with high levels of fatigue, the general emotional state is classified as complex, it is burdened by increased nervous excitability, depression and muscle weakness can appear;
- Vitamin Eis closely related to male health and potency, as tocopherol is involved in ensuring an even work of the endocrine glands (especially the pituitary gland, which is responsible for the production of sex hormones and the normal maturation of sperm cellsis responsible) is involved. A man needs about 12-15 mg of vitamin E per day. A deficiency in tocopherol can affect men's health in the saddest of ways, and even lead to sterility in men. Vitamin E can be obtained from food, it can be seeds or nuts, vegetable oils, egg yolks and meat dishes.
The main aspects of male nutrition.
A man's daily diet must include:
- fresh vegetables and leaf salads;
- vegetables and aromatic herbs;
- oilseed 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 only contributes to weight gain, which certainly has a negative effect on potency. Herbal products should no longer be subjected to heat treatment - high temperatures destroy vitamins and useful elements.