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 substances actually increase potency.
Vitamin therapy should only be carried out after agreement with the attending physician, as the excess of vitamins, trace elements and minerals can cause disturbances and disturbances in the body, as well as its deficiency. The older a man is, the more he needs to ingest nutrients, as over the years the body gradually loses its ability to absorb vitamins from food.
Zinc
Perhaps the main trace element for men. Zinc is a building material for testosterone, without zinc the testosterone molecule does not form. So 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), wheat bran, oysters, shrimp, garlic, walnuts, egg yolk, squid, anchovy.
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 beneficial for infertile men as it improves sperm quality. Selenium is involved in testosterone biosynthesis and supports the functioning of Organs genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomato.
Daily Selenium Intake for Men: 55-70 mcg.
Vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including to the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), chives, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E
Natural antioxidant that promotes cell renewal and increases its resistance to destruction. Normalizes capillary permeability, which leads to improved blood circulation, including in Organs genitals.
Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, chives.
Daily intake of vitamin E for men: 30 mg.
B vitamins
Increases the synthesis of the main male sex hormone - testosterone. Protects the liver, restores a person's energy structure. Participate in 15, 000 biochemical processes in the human body.
Products that contain the B group of vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily intake of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 μg.
Vitamin-mineral complexes of pharmaceutical origin should not be relied solely on, as some vitamins obtained synthetically do not work well in the body (eg vitamin C or ascorbic acid). Vitamins and minerals obtained from natural foods are more effective than their synthetic equivalents.