In our time, quite often men happen sexual frustration, and soon this problem can cause complete loss of erection is impotence. Causes of sexual dysfunction are fairly simple at first glance, factors: Smoking and alcohol abuse. poor diet, sedentary lifestyle, nervous tension, stress and fatigue. If men can still recognize the influence of bad habits on the potency, with the diet much more difficult. Representatives of the stronger sex most often eat in a hurry, usually fatty and high-calorie food. Of course, it contains no nutrients, so necessary for the male body. But minerals and trace elements so necessary for normal functioning of the reproductive system. So that the body has generated enough testosterone — the male sex hormone, should have vitamins, because they are responsible for healthy maturation process of sperm. Shortage of nutrients will affect the erection.
Vitamins for potency
Vitamin C (ascorbic acid) improves capillary permeability and making elastic blood vessels. He is involved in hematopoiesis, strengthens immune system, normalizes the production of hormones. Ascorbic acid prevents the formation of carcinogenic substances that cause BPH and other diseases. With regular use, vitamin C prevents stress and improves mood. But it should be noted that it is not absorbed smokers. Ascorbic acid is included with greens, cabbage, sweet pepper, citrus, fruits and berries. But the highest content noted in the hips. A healthy person a day should eat no more than 150 grams of vitamin C.
For sperm and ensuring the protective functions of the body with the necessary vitamin E, or tocopherol. This substance is absorbed by fatty tissues, and its insufficient amount leads to muscle weakness, lack of reproductive function, indifference to sex, the appearance of extra weight and decreased number of red blood cells. Tocopherol to increase potency contained in such products: nuts, vegetable oil, tomato, seafood, olives, meats, milk, liver, egg yolks, spinach and cereals. Best this substance is digested with zinc.
For the production of the male sex hormone testosterone, enhance the potency and increase libido, it is recommended to eat more vitamin D. the Best source of this substance is considered fish oil. Of course, not everyone wants to drink it with a spoon, so you can just buy in a drugstore fish oil capsules. Also, this vitamin for potency contained in milk, cheese, cottage cheese, eggs and butter.
Group vitamins In successfully fighting off excess weight, improves heart function, restores energy and stimulates the nervous system. This substance is just need to increase potency, but in any case should not eat all foods containing the vitamin group B. it is Advisable to eat them a little every day, along with other products. Contains vitamin b in brewer's yeast. Also they are composed of female hormones. When consuming more than 1 l of drink per day begin hormonal disruptions, the potency weakens. Useful this drink will only be the case if you drink it a couple times a week not more than 0.5 L. the b Vitamins are included in beans, pork, peanuts, sunflower seeds, shrimp, avocado and bananas.
Minerals to increase potency
For the normal functioning of the reproductive system of male body, in addition to vitamins, we need more minerals.
Violations of sexual function in some cases may result in a zinc deficiency, sometimes it even leads to impotence. Zinc is probably the most important trace mineral for sexual health of men. Normalization of its level do have a positive impact on the sexual capabilities of men. Even if You are not experiencing a shortage of this microelement (zinc deficiency is fairly common), its supplementation not only improve sexual function. You only need to know his daily need and to constantly replenish the amount of food and using vitamin-mineral complexes. A day men need about 15 mg of zinc. If decrease in sexual function daily is recommended to use 20 mg of this trace element. It contains in such foodstuff. liver, peanuts, beef, beans, pine nuts, wheat, buckwheat, oatmeal, duck and Turkey.
Almost half of the selenium in our body contains in the testicles, and that shows how important this trace mineral for sexual and reproductive function men. In combination with vitamin E and selenium is a powerful antioxidant that protects against the negative effects of free radicals. Remember that selenium deficiency is almost 2 times increases the risk of cancer. This is especially true for those men who are prone to prostate cancer. A day men need about 100 mg of this substance. For therapeutic purposes is possible to use 100-200 mcg of selenium. This useful trace element is contained in the following products: rice, eggs, corn, liver, beans, lentils, wheat, peas, walnuts and cabbage.
People with cardiovascular disease it is advisable to include in your diet unsaturated fatty acids (omega-3 and omega-6). They improve circulation, normalize blood pressure, reduce "bad" and increase "good" cholesterol, thins the blood and other positive effects. Positive effects on the cardiovascular system was first noticed by the inhabitants of Northern countries, which consume a sufficient amount of fatty fish. As shown by research results, such men are very rarely observed atherosclerotic damage and cardiovascular complications. Polyunsaturated fatty acids are a required part of the biosynthesis of testosterone. A day representatives of the stronger sex take 5 g of polyunsaturated fatty acids. In the presence of cardiovascular disease, the dosage should be agreed with your doctor. Omega-3 and omega-6 just essential fatty acids, as their synthesis is not provided by the body. They enter the body only when eating certain foods: fish oil, cod liver oil, olive oil, walnuts, herring, mackerel, tuna, oat bran, salmon, Flaxseed.
Vitamins, which are necessary to increase potency in men
Eating foods that are rich in vitamin a or use vitamin complex with beta-carotene, reliably leads to the preservation of manly strength and enhances libido.
Vitamins from group b, namely B1, a beneficial effect on brain activity, normalize sleep and relieve General irritability. To enhance muscle tone can be due to vitamin B3. This vitamin is a key player in the synthesis of serotonin, which is popularly known as the "happiness hormone". This hormone provides the body after sports and sex.
Praesent function can be enhanced with the help of vitamin B9. In addition, this vitamin improves efficiency and generally improves the overall condition of the entire body.
To achieve orgasm and to determine the libido is possible thanks to the vitamin C. the Permeability of capillaries is important for the occurrence of erection that is possible with vitamin C.
Also, an important role in the appearance of potency plays a vitamin D, which has a positive effect on men's health. Vitamin D promotes the production of testosterone. The best source of vitamin D is fish oil, which can be purchased at any pharmacy.
Sexual performance men depend on many factors: nutrition, active lifestyle, addiction to bad habits, environment, heredity, etc., the Full operation of the male reproductive system provides a varied and correct diet, supplementum into the body all the necessary substances. Especially important vitamins for potency and proper maturation of sperm.
Men who want to boost their sexual performance and semen quality. it is recommended to pay attention to your diet, it should be varied, rich in all minerals, trace elements, vitamins.
Vitamins necessary for male health
To improve the potency and health in General men need a range of vitamins:
- vitamin a (beta-carotene, retinol, retinoic acid);
- vitamins that have a stimulating effect on the Central and peripheral nervous system, including increasing sensitivity and libido;
- B1 (thiamine);
- vitamin B3 (vitamin PP, nicotinic acid, or Niacin);
- vitamin B6 (pyridoxine or pyridoxal);
- vitamin B9 (folic acid).
- vitamin C (L-ascorbic acid).
- vitamin D (calciferols group).
- vitamin E (tocopherol).
Beta-carotene a form of vitamin A necessary for normal immune function, increase potency and improve reproductive function in men. The RDI for vitamin A is 5000 IU.
Sources of beta-carotene – red and yellow fruits and vegetables. First is the carrots and the pumpkin, butter, egg yolk, cod liver oil, fish oil.
Thiamine provides energy to the brain, peripheral nervous system, muscles, and reduces fatigue. His need is 1, 5-2, 5 mg per day. The lack of this substance leads to irritability, fatigue, and sleep disorders.
To provide the body with vitamin B1 can include in the diet legumes, especially peas and lentils, potatoes, black bread and products from wheat flour, pork, peanuts (unroasted peanuts).
Nicotinic acid activates the brain, improves the condition of blood vessels. Daily allowance of Niacin for adult men is 15-25 mg, and its deficiency is manifested by fatigue and muscle weakness, sleep disorders and depressive States, headaches.
Source of vitamin B3 can be peanuts, brewer's yeast, lean pork, beets, some varieties of fish (salmon, tuna).
Pyridoxine takes part in the synthesis happy hormone, serotonin, and ensures the normal functioning of the nervous system. Male daily requirement for vitamin B6 is 2.0-2.5 mg. Its deficiency is manifested by irritability, limb numbness, muscle weakness and fatigue.
To obtain vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocado, tuna and shrimp.
Folic acid is obligatory in any vitamin complex for potency, as it is involved in the synthesis of the hormones serotonin and norepinephrine, improves General well-being and improve efficiency. The need for folic acid in men is 200 micrograms, the lack of it leads to anxiety, depression, fear, insomnia, fatigue, violation of potency.
Contains vitamin B9 is in green leafy vegetables, cheese, citruses, lentils, salmon and tuna.
Vitamin C affects the production of dopamine (the hormone responsible for libido), serotonin and endorphins, as well as provides the permeability of capillaries, including in the genital area men. Vitamin C contributes to stabilization and activation of other important nutrients, in particular vitamin E. This essential vitamin to increase potency .
To indicate his lack of fatigue and the tendency to colds. Daily rate of vitamin C is, according to the latest who recommendations, from 200 to 500 mg.
For obtaining the vitamin C you need to use tomatoes, green leafy vegetables, all kinds of citrus, all types of cabbage, black currants, strawberries, mango, bell pepper and parsley, broth, or berries of wild rose.
These vitamins are prohormones that increase the production of testosterone – 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, by eating eggs, cottage cheese, cheese, butter, milk, fish oil.
Vitamin E and potency are inextricably linked with each other: tocopherol is responsible for the proper operation of the endocrine glands, especially the pituitary gland for production of hormones and proper maturation of sperm.
The daily need for vitamin E in men is 12 to 15 mg. Its deficiency can lead to male infertility due to the degradation of the seminiferous tubules and decreased number of epithelial cells of the testicles, from which sperm are formed.
To obtain this vitamin from any nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, flour, soybeans.