If you're taking care of your sexual health, the first thing to consider is whether your diet contains all the vitamins and minerals needed for potency.
Zinc
Perhaps the main trace element for men. Zinc is the building material of testosterone, i. e. without zinc, the testosterone molecule would not be formed. So without zinc, there is no testosterone, and without testosterone, there is no potency.
Zinc increases sperm motility and has a preventive effect on prostatitis. Zinc is also required for normal development, growth and immunity.
Products containing zinc: Fish (bass, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.
Daily zinc dose for men: 15 mg.
selenium
Selenium is also a very important mineral for men. Selenium affects reproductive function and is very useful for men suffering from infertility because. Selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the function of reproductive organs.
Selenium-containing products: garlic, eggs, seafood (fish, squid, shrimp), brown bread, corn, tomatoes.
Daily selenium dose for men: 55-70 mcg.
Vitamin C
In addition to maintaining the basic functions of immunity, it increases the elasticity of blood vessels and improves blood circulation, including in the genitals. Increase testosterone synthesis. It is a medicine to prevent prostatitis.
Foods with Vitamin C: Cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily vitamin C dose for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell turnover and increases its resistance to damage. Normalizes the permeability of capillaries, thereby improving blood circulation, including the genitals.
Foods containing vitamin E: Vegetable oils (olive oil, sunflower, corn), egg yolks, celery, green onions.
Daily vitamin E dose for men: 30 mg.
B vitamins
They increase the synthesis of the main male sex hormone - testosterone. Protect the liver and restore the body's energy structure. Involved in 15, 000 biochemical processes that occur in the human body.
Products that contain a group of B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily dose of B vitamins for men: 2 mg of vitamin B6 and 2 mcg of vitamin B12.
You shouldn't rely solely on drug-derived vitamin-mineral complexes, as some synthetically produced vitamins don't work properly in the body. (eg, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than synthetic foods.