A man's sexual performance depends on many factors: nutrition, lifestyle activity, addiction to bad habits, ecology, heredity, and the like. The full functioning of the male reproductive system is ensured by a varied and correct diet that supplies the body with all the necessary substances. Vitamins are especially important for potency and proper maturation of sperm.
Men who seek to improve their sexual performance and sperm quality are advised to pay attention to their diet: it should be varied, saturated with all useful minerals, trace elements, vitamins.
Vitamins for Men's Health
To improve potency and health in general, men need a whole range of vitamins and minerals:
- vitamin A (beta-carotene, retinol, retinoic acid);
- B vitamins, which have a stimulating effect on the central and peripheral nervous systems, including those that increase sensitivity and sexual desire;
- B1 (thiamine);
- vitamin B3 (vitamin PP, nicotinic acid or niacin);
- vitamin B6 (pyridoxine or pyridoxole);
- vitamin B9 (folic acid).
- vitamin C (L-ascorbic acid).
- vitamin D (calciferol group).
- vitamin E (tocopherol).
Beta-carotene is one of the forms of vitamin A, which is necessary for the normal functioning of the immune system, increasing potency and improving the reproductive function of men. The daily intake of vitamin A is 5, 000 IU.
Sources of beta-carotene are red and yellow fruits and vegetables. First of all, these are carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Thiamine provides energy to the brain, peripheral nervous system, muscles, and reduces fatigue. Its need is 1. 5-2. 5 mg per day. The lack of this substance leads to irritability, increased fatigue, sleep disturbances.
Vitamin B1 can be provided by including legumes in the diet, especially peas and lentils, potatoes, black bread and wholemeal flour products, pork, groundnuts (unroasted peanuts).
Nicotinic acid activates the brain, improves the condition of blood vessels. The daily norm of niacin for an adult man is 15-25 mg, and its lack is manifested by increased fatigue and muscle weakness, sleep disturbances and depressive conditions, headaches.
Peanuts, brewer's yeast, lean pork, beets, some types of fish (salmon, tuna) can be a source of vitamin B3.
Pyridoxine is involved in the synthesis of the hormone of happiness, serotonin, and ensures the normal functioning of the nervous system. The daily requirement of the male body for vitamin B6 is 2. 0-2. 5 mg. Its deficiency is manifested by irritability, numbness of the limbs, muscle weakness and fatigue.
You can get vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocados, tuna and shrimp.
Folic acid is necessarily included in any vitamin complex for potency, since it participates in the synthesis of the hormones serotonin and norepinephrine, improves overall health and improves performance. The need for folic acid in men is 200 mcg, a lack of it leads to a feeling of anxiety, depression, fear, insomnia, increased fatigue, and impaired potency.
Contains vitamin B9 in green leafy vegetables, cheese, citrus fruits, lentils, salmon and tuna.
Vitamin C influences the formation of dopamine (the hormone responsible for sex drive), serotonin and endorphins, and also ensures the permeability of capillaries, including in the male genital area. Vitamin C helps stabilize and activate other important substances, in particular, vitamin E. These are the main vitamins for increasing potency.
Its deficiency is indicated by increased fatigue and a tendency to frequent colds.
The daily intake of vitamin C is, according to the latest recommendations of the World Health Organization, from two hundred to five hundred milligrams.
To get vitamin C, you need to eat tomatoes, green leafy vegetables, all kinds of citrus fruits, dried fruits, nuts, all types of cabbage, black currants, strawberries, mangoes, bell peppers and parsley, broth or rose hips.
These vitamins are prohormones that increase the production of testosterone, the main male hormone responsible for the potency and maturation of sperm. It is synthesized in the body under the influence of sunlight, when eating eggs, cottage cheese, cheese, butter, milk, fish oil.
The lack of vitamins of group D is indicated by increased fatigue and irritability, insomnia, depression, muscle weakness, increased nervous irritability.
Vitamin E and potency are inextricably linked: tocopherol is responsible for the proper functioning of the endocrine glands, especially the pituitary gland, which ensures the production of sex hormones and the proper maturation of sperm.
The daily requirement for vitamin E in a man is 12 to 15 mg.
Its deficiency can lead to male infertility due to degradation of the seminiferous tubules and a decrease in the number of epithelial cells of the testicles from which sperm are formed.
You can get this vitamin from any nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, wholemeal, soy.
Eating Basics for Men
Experts recommend getting vitamins that increase potency from food: biosynthesized substances are better absorbed by the body than artificially created ones.
Men must be on the daily menu:
- leafy and common vegetables;
- nuts or oilseeds, vegetable oils;
- butter, milk, sour cream;
- fish or meat, seafood;
- berries and fruits.
The meat should not be too fatty, as animal fats contribute to excess weight gain and, accordingly, a deterioration in potency. All vegetable products should preferably be consumed with minimal or no heat treatment: under the influence of high temperatures, vitamins begin to decompose and will no longer bring any benefit.
Very useful for male celery strength.