The first thing to think about if you are monitoring your sexual health is whether all the vitamins and minerals needed for potency are present in your diet.
Problems with male potency can be eliminated by including minerals and vitamins in a man’s diet. The question is which ingredients really increase potency.
Vitamin therapy should be performed only after obtaining the consent of the attending physician, because the excess of vitamins, trace elements and minerals can cause disorders and disorders in the body, as well as their deficiency. The older a man is, the more he needs to take in nutrients, because over the years the body gradually loses its ability to absorb vitamins from food.
Zinc
Probably the main trail element for men. Zinc is the building block for testosterone, without zinc the testosterone molecule is not formed. Therefore, if there is no zinc - no testosterone, no testosterone - there is no potential. Zinc increases sperm motility and has a preventive effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.
Daily zinc intake for men: 15 mg.
Selenium
Selenium is also a very important mineral for men. Selenium affects reproductive function and will be very beneficial for infertile men, as selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports genital function.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily selenium intake for men: 55-70 mcg.
Vitamin C
In addition to the basic function of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including to the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Foods that contain vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E
Natural antioxidants that drive cell renewal and increase their resistance to destruction. Normalizes capillary permeability, which leads to increased blood circulation, including to the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolks, celery, green onions.
Daily intake of vitamin E for men: 30 mg.
Vitamin B
Increases the synthesis of the main male sex hormone - testosterone. Protects the heart, restores one's energy structure. Participates in 15, 000 biochemical processes in the human body.
Products containing the B group of vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily vitamin B intake for men: vitamin B6 is 2 mg, vitamin B12 is 2 μg.
You can not rely only on vitamin-mineral complexes of pharmaceutical origin, because some synthetically obtained vitamins do not work well in the body (for example, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.