A man's sex life is subject to many external factors that directly or indirectly affect health in general. The amount of physical activity, general activities, lifestyle, mobility, hereditary diseases, ecology, bad habits - this is just a small list of what can cause a disorder.
In order to function properly, the reproductive system must receive all the necessary vitamins and microelements, so dietary behavior and nutrition play an important role. Pharmaceutical vitamin complexes are not always freely retained in the body, it is much more useful to receive vitamins from natural products - this will ensure the strength and maturation of sperm.
Those men who would like to increase their sexual capabilities are also interested in sperm quality. However, a full-fledged varied diet will help in this case.
Vitamins for men's health.
To increase potency and generally improve the health of your body, a person will need a lot of nutrients and vitamins.
In particular, the viability of men depends on the level of elements in the body such as retinol (vitamin A), B vitamins, tocopherol, ascorbic acid and drugs belonging to the calciferol group.
- Beta-carotene,which is also called retinoic acid and retinol, is responsible for immune system functions that affect health. You can increase the amount of vitamin A (beta-carotene) by changing your diet - you need to add vegetables to the usual menu: red and yellow fruits are suitable, vegetables - pumpkin and carrots. The amount of vitamin A will also increase if marine and ocean fish are actively introduced into the diet;
- Vitamin B1 (thiamine)provides brain function, and the peripheral nervous system also needs it. An adult needs about 1, 5-2 mg per day. Thiamine deficiency feels like a lack of sleep. If the level of vitamin B1 is extremely low in the blood, then sleep and fatigue problems can occur and irritability occurs. B1 enters the body from foods such as: potatoes, lentils, Armenian snacks, pork, legumes (including peas), as well as bread and any flour products;
- B3activates the brain and the entire nervous system, has a positive effect on the condition of blood vessels. The daily intake of B3 for a man is about 15-25 mg, and the deficiency burdens him with great fatigue, muscle weakness, sleep disorders, depression and headaches. Some types of fish (salmon and tuna), pork (with the least amount of fat), brewer’s yeast, peanuts and beets are suitable as a source of niacin;
- B6 (pyridoxine)is involved in the synthesis of serotonin, also called the hormone of happiness. It is necessary for the normal functioning of the nervous system. The male body needs 2, 0-2, 5 mg of pyridoxine per day. B6 deficiency affects performance and physical activity, possible limb numbness, and the development of muscle weakness;
- B9 (folic acid)is included in almost every vitamin complex). In addition to the process of norepinephrine and serotonin production. , Folic acid is involved in improving performance. The daily dose is 200 mg, and if the body does not have enough vitamin B9, it can lead to the development of anxiety, depression, fear and potency disorders. For a natural intake of vitamin B9 in your diet, you need to include salmon, lettuce, cheese, citrus fruits and lentils;
- Vitamin Cis known to almost everyone, it is responsible for the production of dopamine (a hormone that controls pleasure and orgasm). The permeability of the vessels also increases significantly, which leads to an erection. Vitamin C also interacts with other substances, stabilizes them and, if necessary, activates other beneficial substances, for example, vitamin E is stabilized - it has been proven. Vitamin C is widely used in the traditional treatment of potency problems, but its severe deficiency can negatively affect the healing process and be somewhat noticed. The WHO announced that according to the latest recommendations of scientists, the daily intake of vitamin C ranges from 200 mg to 500 mg, and it is best to get it from food. Experts advise that vitamin C be taken from food, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables. Low levels of vitamin C can result in great fatigue and lead to colds;
- Vitamin Dis a prohormone that accompanies the production of the male sex hormone, which is responsible for maintaining potency, sperm maturation and the functionality of the reproductive system. Synthesis in the human body occurs when foods such as milk and butter, fish, cheese and cottage cheese are consumed. Vitamin D deficiency is burdened with high fatigue, the general emotional state is assessed as complex, it is burdened with increased nervous excitability, depression and muscle weakness may occur;
- Vitamin Eis closely related to the health and potency of men, because it is tocopherol that participates in ensuring the balanced work of glands with internal secretion (especially the pituitary gland, which is responsible for the production of sex hormones and normal sperm maturation). A person needs about 12-15 mg of vitamin E a day. Tocopherol deficiency can affect men’s health in the saddest way and even lead to infertility in men). Vitamin E can be obtained from food, it can be any seeds or nuts, vegetable oils, egg yolk and meat dishes.
Main aspects of male nutrition.
A man's daily diet must include:
- fresh vegetables and leafy salads;
- greens and aromatic herbs;
- oilseed products - seeds, nuts or oils;
- dairy products: sour cream, butter and milk;
- eggs (can be chicken or quail);
- seafood and fish;
- meat and offal;
- fruit, berries.
When choosing meat, pay attention to the fat content - animal fat will only contribute to weight gain, which will certainly negatively affect potency. Vegetable products should not be subjected to long-term heat treatment - high temperatures destroy vitamins and useful elements.