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 some disorder.
The reproductive system must receive all the vitamins and microelements necessary for its full functioning, 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 obtain vitamins from natural products; This will ensure the potency and maturation of the sperm.
Men who would like to increase their sexual opportunities are also interested in the quality of the sperm. However, a varied and complete diet will help in this case.
Vitamins for men's health.
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 that belong to the calciferol group.
- Beta-carotene,which is 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 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 will also increase if sea and ocean fish are actively introduced into the diet;
- Vitamin B1 (thiamine)ensures the functionality of the brain and the peripheral nervous system also needs it. An adult needs about 1. 5-2 mg per day. Lack of thiamine feels like lack of sleep. If the level of vitamin V1 is extremely low in the blood, then sleep problems and fatigue can occur, and irritability appears. 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 entire nervous system, has a positive effect on the state of the blood vessels. The daily intake of B3 for a man is about 15-25 mg, and the lack of it is fraught with high fatigue, muscle weakness, sleep disturbances, depression, and headaches. Some types of fish (salmon and tuna), pork (with the least amount of fat), brewer's yeast, peanuts, and beets are suitable as sources of niacin;
- B6 (pyridoxine)participates in the synthesis of serotonin, which is also called the hormone of happiness. It is necessary for the normal functioning of the nervous system. The male body needs 2. 0-2. 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 norepinephrine and serotonin production processes, folic acid is involved in improving performance. The daily dose is 200 mg, and if the body does not have enough vitamin B9, this can lead to the development of anxiety, depression, fear and potency disorders. For a natural intake of vitamin B9, you should 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 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 stabilizes, 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 make itself a bit noticeable. 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 is best obtained from food. Experts advise getting vitamin C from foods, particularly citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs, and other leafy vegetables. A low level of vitamin C can cause great 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. 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 evaluated as complex, it is burdened by increased nervous excitability, depression and muscle weakness may appear;
- Vitamin Eis closely related to male health and potency, because it is tocopherol that is involved in ensuring the uniform functioning of the endocrine glands (especially the pituitary gland, which is responsible forproduction of sex hormones and normal maturation of sperm). A man needs about 12-15 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 any seed or nut, vegetable oils, egg yolks, as well as 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 (they can be chicken or quail);
- seafood and fish;
- meat and offal;
- fruits, berries.
When choosing meat, you need to pay attention to the fat content - animal fat will only contribute to weight gain, which will certainly negatively affect potency. Plant products should not undergo long heat treatment: high temperatures destroy vitamins and useful elements.