The first thing to consider when monitoring your sexual health is whether all the vitamins and minerals necessary for strength 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 substances really increase potency.
Vitamin therapy should only be done after agreement with the doctor, as an 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 absorb nutrients, because over the years the body gradually loses its ability to absorb vitamins from food.
Zinc
Perhaps the main savings item for men. Zinc is a building material for testosterone, without zinc the testosterone molecule will not be formed. Therefore, if there is no zinc - no testosterone, no testosterone - 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, saury, salmon), cloves, oysters, shrimp, garlic, nuts, egg yolks, currants, anchovies.
Daily zinc intake for men: 15 mg.
Selenium
Selenium is also a very essential mineral for men. Selenium affects reproductive function and will be very good for infertile men because selenium 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, cheese, shrimp), black bread, corn, tomatoes.
Daily intake 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 agent for prostatitis.
Foods contain vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, mandarin, grapefruit), green onions, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E.
A natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes capillary permeability, leading to better blood circulation, including the genitals.
Foods contain vitamin E: vegetable oils (olive oil, sunflower, corn), eggs, celery, green onions.
Daily intake of vitamin E for men: 30 mg.
B Vitamins
Increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores a person's energy structure. Participates in 15, 000 biochemical processes in the human body.
Products with the group of B vitamins: Dairy products (milk, cheese, cheese), nuts, carrots, fish.
The daily intake of B vitamins for men: Vitamin B6 is 2 mg, Vitamin B12 is 2 μg.
You should not just rely on vitamin-mineral complexes of pharmaceutical origin, because some vitamins that are obtained synthetically do not work properly in the body (for example vitamin C or ascorbic acid). Vitamins and minerals obtained from natural foods are more effective than their synthetic counterparts.