A person's sexual ability depends on many factors: nutrition, lifestyle activities, bad habits, ecology, genetics, etc.The full operation of the male reproductive system provides a variety of and correct diets that can provide the human body with all the necessary substances.Vitamins are particularly important for potency and proper sperm maturation.
It is recommended that men who improve their sexual ability and sperm quality pay attention to nutrition: it should be diverse and full of all useful minerals, trace elements, and vitamins.
Vitamins needed for men's health
To improve efficacy and health, men need a variety of vitamins and minerals:
- Vitamin A (β-carotene, retinol, retinoic acid);
- B vitamins have stimulating effects on the central and peripheral nervous systems, including increasing sensitivity and sexual desire;
- B1 (thiamine);
- Vitamin B3 (vitamin PP, niacin or niacin);
- Vitamin B6 (pyridol or pyridine toxin);
- Vitamin B9 (folic acid).
- Vitamin C (L-glialic acid).
- Vitamin D (a group of calcium phenols).
- Vitamin E (symbolism).
Vitamin A.
Beta-carotene is one of the forms of vitamin A and is necessary for the normal operation of immunity, improve efficacy and improve human reproductive function.The daily rate of vitamin A is 5000 IU.
Beta-carotene sources are red and yellow fruits and vegetables.First, carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tiamin provides energy to the brain, peripheral nervous system, muscles, and relieves fatigue.Its demand is 1.5-2.5 mg per day.Lack of this substance can lead to irritability, increased fatigue, and sleep disorders.
Vitamin B1 can be provided to the human body in the legume diet, especially peas and lentils, potatoes, black bread and products made from semolina, pork, earth nuts (unsoaked peanuts).
Vitamin B3
Niacin activates brain function and improves blood vessel conditions.The daily standard for niacin in adult men is 15-25 mg, and its deficiency shows fatigue and muscle weakness, sleep disorders and depression status, and an increase in headache.
The source of vitamin B3 can be peanuts, brewer's yeast, low-fat pork, beets, some fish (salmon, tuna).
Vitamin B6
Pyridol is involved in the synthesis of hormones of happiness, serotonin and ensures the normal function of the nervous system.The daily requirement of vitamin B6 in men is 2.0-2.5 mg.Its disadvantages are manifested by irritability, numbness of the limbs, muscle weakness and fatigue.
You can get vitamin B6 from the seeds of sunflowers, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid must enter any vitamin complex to gain potency because it is involved in the synthesis of hormones of serotonin and norepinephrine and helps improve overall health and improve performance.Men's need for folic acid is 200μg, lack of anxiety, depression, fear, insomnia, increased fatigue and impaired efficacy.
It contains vitamin B9 in leafy greens, cheese, citrus, lentils, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (the hormone responsible for sexual desire), serotonin and endorphins, and also ensures the transnational capacity of capillaries, including in the human genital area.Vitamin C helps stabilize and activate other important substances, especially vitamin E.These are the main vitamins that increase potency.
Its lack indicates a tendency to fatigue and frequent colds.
According to the latest recommendations from the World Health Organization, the daily norm for vitamin C is 200 to 500 mg.
To obtain vitamin C, it is necessary to eat tomatoes, leafy greens, all types of citrus fruits, dried fruits, nuts, all types of cabbage, black currants, strawberries, mangoes, bell peppers and parsley, soup or rose berries.
Vitamin D.
These vitamins are the prophets of increasing the production of testosterone, the main androgen, which is responsible for sperm efficacy and maturation.When eating eggs, cheese, cheese, butter, milk, fish oil, it is synthesized in the body under the influence of sunlight.
Group D's vitamin deficiency refers to fatigue and irritability, insomnia, depression, muscle weakness, and increased nerve excitability.
Vitamin E.
Vitamin E and potency are inseparable: tocopherol is responsible for the correct operation of the endocrine glands, especially the pituitary gland that ensures the production of sex hormones and sperm correctly matures.
The daily requirement for vitamin E in men is 12 to 15 mg.
Due to the degradation of seed tubules, its disadvantages may lead to male infertility and reduce the number of epithelial eggs in the testicles that form sperm.
You can get this vitamin from any nuts and seeds, vegetable oil, spinach, egg yolks, milk and meat, bran, semolina, soy.
The basic principles of proper nutrition for men
Experts recommend getting vitamins that increase food efficacy: the body absorbs biosynthetic substances better than artificially produced substances.
In the daily menu, men must be present:
- Green;
- sheets and regular vegetables;
- Oilseeds, nuts or seeds of vegetable oil;
- butter, milk, sour cream;
- egg;
- Fish or meat, seafood;
- Berries and fruits.
Meat should not be too fat, as animal fat can lead to weight gain and therefore deteriorate its efficacy.It is recommended to use all plant products with minimal heat treatment or no heat treatment at all: under the influence of high temperatures, vitamins begin to break down and will no longer bring any benefits.
Very useful for male celery strength.