A man's sex life is subject to many external factors that directly or indirectly affect overall health. The amount of physical activity, general activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - this is just a small list of what can cause a disorder.
The reproductive system must receive all the necessary vitamins and trace elements to function properly, which is why eating behavior and diet play an important role. Pharmaceutical vitamin complexes are not always retained freely in the body, it is much more useful to get vitamins from natural products - this will ensure the potency and maturation of sperm.
These men, who would like to increase their sexual capabilities, are also interested in sperm quality. However, a complete varied diet will help in this case.
Vitamins for men's health.
To increase potency and generally improve the health of your body, a man will need a lot of nutrients and vitamins.
In particular, the viability of men depends on the level in the body of elements such as retinol (vitamin A), B vitamins, tocopherol, ascorbic acid and drugs belonging to the group of calciferol.
- Beta-carotene,, also called 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 ocean fish are actively introduced into the diet;
- Vitamin B1 (thiamine)provides brain function, and the peripheral nervous system also needs it. An adult needs about 1, 5-2 mg per day. Thiamine deficiency is felt as sleep deprivation. If the level of vitamin V1 is extremely low in the blood, then sleep and fatigue problems can occur and irritability can occur. B1 enters the body from such foods as: potatoes, lentils, Armenian snacks, pork, legumes (including peas), as well as bread and all kinds of 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 about 15-25 mg, and its absence is fraught with high fatigue, muscle weakness, sleep disorders, depression and headaches. Some types of fish (salmon and tuna), pork (least fat), brewer's yeast, peanuts and beets are suitable as a source of niacin;
- B6 (pyridoxine)is involved in the synthesis of serotonin, which is also called the hormone of happiness. This is necessary for the normal functioning of the nervous system. The male body needs 2, 0-2, 5 mg of pyridoxine per day. B6 deficiency affects performance and physical activity, possible numbness of the limbs and the development of muscle weakness;
- B9 (folic acid)is included in almost every vitamin complex). In addition to the processes of production of norepinephrine and serotonin, folic acid is involved in increasing productivity. The daily dose is 200 mg and if the body does not have enough vitamin B9, it can lead to the development of anxiety, depression, fear and potency disorders. To take vitamin B9 naturally, you need to include salmon, lettuce, cheese, citrus fruits and lentils in your diet;
- Vitamin Cis known to almost everyone, it is responsible for the production of dopamine (a hormone that controls pleasure and orgasm). The permeability of the vessels also increases significantly, leading to an erection. Vitamin C 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 adversely affect the healing process and be noticed to some extent. The WHO has announced that according to the latest recommendations of scientists, the daily intake of vitamin C varies from 200 mg to 500 mg, and is best obtained from food. Experts advise getting vitamin C from food, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, blackcurrants, garden herbs and other leafy vegetables. Low levels of vitamin C can lead to high fatigue and lead to 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. The synthesis in the human body occurs when foods such as milk and butter, fish, cheese, cottage cheese are consumed. Lack of vitamin D is fraught with high fatigue, the general emotional state is assessed as difficult, as everything is aggravated by increased nervous excitability, depression and muscle weakness may occur;
- Vitamin Eis closely linked to men's health and potency, as it is tocopherol that is involved in ensuring the smooth functioning of the endocrine glands (especially the pituitary gland, which is responsible for the production of sex hormones. and normal sperm maturation). The man needs about 12-15 mg of vitamin E a 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 any seeds or nuts, vegetable oils, egg yolk, and meat dishes.
The main aspects of the male diet.
A man's daily diet should include:
- fresh vegetables and leafy 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 will only contribute to weight gain, which will certainly have a negative impact on potency. Vegetable products should not be subjected to prolonged heat treatment - high temperatures destroy vitamins and nutrients.