The sexual capacity of a person depends on so many factors: nutrition, lifestyle activity, addiction to bad habits, ecology, heredity and the like.The full operation of the male reproductive system provides a varied and proper diet that supplies all the necessary substances to the body.Vitamins for potency and proper maturation of semen are especially important.
Men who seek to increase their sexual capabilities and sperm quality are recommended to pay attention to their diet: it should be varied, saturated with all useful minerals, trace elements, vitamins.
Vitamins needed for men's health
To improve potency and health in general, men need a whole set of vitamins and minerals:
- Vitamin A (beta-carotene, retinol, reticic acid);
- In vitamins that have a stimulating effect on the central and peripheral nervous systems, including an increase in sensitivity and sexual desire;
- B1 (thiamine);
- Vitamin B3 (vitamin PP, nicotinic acid or niacin);
- Vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-ascorbic acid).
- Vitamin D (a group of calciferols).
- Vitamin E (tocopherol).
Vitamin A.
Beta-carotene is one of the forms of vitamin A necessary for the normal functioning of immunity, increasing potency and improving the reproductive function of a person.The daily rate of Vitamin A is 5000 IU.
Beta-carotene sources are red and yellow fruits and vegetables.First, these are carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Thiamine provides energy to the brain, peripheral nervous system, muscles, reduces fatigue.Its need is 1.5-2.5 mg per day.The lack of this substance leads to irritability, increased fatigue, sleep disorders.
It is possible to provide the body with vitamin B1 in the diet of legumes, especially peas and lentils, potatoes, black bread and products made of coarse flour, pork, earth nuts (not peanuts).
Vitamin B3
Nicotinic acid activates the functioning of the brain, improves the condition of the blood vessels.The daily norm of niacin for an adult man is 15-25 mg, and his deficiency is manifested by increasing fatigue and muscle weakness, sleep disorders and depressive conditions and headache.
The source of Vitamin B3 can be peanuts, beer yeast, low fat pork, beets, some varieties of fish (salmon, tuna).
Vitamin B6
Pyridoxine is involved in the synthesis of the hormone of happiness, serotonin and guarantees the normal functioning of the nervous system.The daily need for the male body in Vitamin B6 is 2.0-2.5 mg.Its disadvantage is manifested by irritability, numbness of the limbs, muscle weakness and fatigue.
You can get Vitamin B6 from the seeds of sunflower, eggs, bananas, carrots, avocado, tuna and shrimp.
Vitamin B9
Folic acid should enter any vitamin potency complex as it is involved in the synthesis of serotonin and norepinephrine hormones and helps to improve overall well -being and increase efficiency.The need for folic acid in men is 200 µg, lack of anxiety, depression, fear, insomnia, increased fatigue and impaired potency.
It contains vitamin B9 in green leafy vegetables, cheese, citrus, lentils, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (a hormone responsible for sexual desire), serotonin and endorphins, and also provides the crossing capacity of the capillaries, including in the genital area of the man.Vitamin C helps stabilize and activate other important substances, more special vitamin E. These are the main vitamins for increasing potency.
His lack is shown by increased fatigue and tendency to frequent colds.
The daily norm of Vitamin C E, according to the latest recommendations of the World Health Organization, from two hundred to five hundred milligrams.
In order to obtain Vitamin C, it is necessary to eat tomatoes, green leafy vegetables, all types of citrus fruits, dried fruits, nuts, all types of cabbage, black currant, strawberries, mango, black pepper and parsley, decoction or berries.
Vitamin D.
These vitamins are prophets that increase testosterone production, the main male hormone that is 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 indicates an increase in fatigue and irritability, insomnia, depression, muscle weakness, increased nervous excitability.
Vitamin E.
Vitamin E and potency are inextricably linked to each other: tocopherol is responsible for the proper functioning of the endocrine glands, especially the pituitary gland, which guarantees the production of sex hormones and the proper ripening of semen.
The daily need for vitamin E in a person is 12 to 15 mg.
The disadvantage can lead to male infertility due to the breakdown of the seed tubes and a decrease in the number of epithelial eggs of the testes from which sperm is formed.
You can get this vitamin from all kinds of nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, coarse flour, soybeans.
Basics of proper nutrition for a person
Experts recommend getting vitamins that increase the potency of food: biosynthetic substances are better absorbed than the body than artificially created.
In the daily menu, men should be present:
- green;
- sheet and ordinary vegetables;
- nuts or seeds of oil, vegetable oils;
- butter, milk, sour cream;
- eggs;
- fish or meat, seafood;
- Fruits and fruits.
Meat should not be too fat, as animal fats contribute to weight gain and, accordingly, the deterioration of potency.It is advisable to use all plant products with minimal heat treatment or without it: under the influence of high temperatures, vitamins begin to decompose and will no longer bring any benefit.
Very useful for male celery power.