The first thing to consider if you are monitoring your sexual health is whether all the vitamins and minerals necessary for activity 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 the activity.
Vitamin therapy should only be performed in agreement with the treating physician, as an excess of vitamins, minerals 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 receive nutrients, as over the years the body gradually loses its ability to absorb vitamins from food.
Zinc
Sauce the main trace element for men. Zinc is a building block for testosterone, 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 power. Zinc increases sperm motility and has a preventive effect against prostatitis. Zinc is also essential for normal growth, development and immunity.
Products containing zinc: fish (perch, trout, herring, lizards, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
Daily zinc intake for men: 15 mg.
Selenium
Selenium is also a very important mineral for men. Selenium affects reproductive function and will be very beneficial for infertile men, as selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the function of the genitals.
Products that contain selenium: garlic, eggs, seafood (fish, squid, shrimp), brown 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, improving blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Foods that contain vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, 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, which leads to improved blood circulation, including to the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.
Daily intake of vitamin E for men: 30 mg.
B-complex vitamins
Increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores a person's energy structure. Participation in 15, 000 biochemical processes in the human body.
Products that contain the group of B vitamins: dairy products (milk, cottage 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 rely solely on vitamin-mineral complexes of medicinal origin, as some synthetic vitamins 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.