The first thing to consider if you are taking care of your sexual health is whether your diet contains all the vitamins and minerals needed for potency.
Zinc
Perhaps the main trace element for men. Zinc is a building material for testosterone, ie without zinc, the testosterone molecule is not formed. Therefore, if there is no zinc, there is no testosterone, there is no testosterone, there is no potency.
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, saithe, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very important mineral for men. Selenium affects reproductive function and will be very useful for men suffering from infertility, becauseselenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily dose of selenium for men: 55-70 mcg.
Vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic against prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes the permeability of capillaries, which leads to improved blood circulation, including genitals.
Foods containing vitamin E: vegetable oils (olive oil, sunflower, corn), egg yolk, celery, green onions.
Daily dose of vitamin E for men: 30 mg.
B vitamins
They increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores the energy structure of man. Participate in 15, 000 biochemical processes occurring in the human body.
Products containing a group of B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
The daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely only on vitamin-mineral complexes derived from pharmaceutical products, as some synthetically produced vitamins do not work properly in the body. (eg vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.