The first thing you need to consider 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 really increase potency.
Vitamin therapy should be carried out only in consultation with a doctor, because an excess of vitamins, trace elements and minerals can cause disorders and disorders in the body, as well as their lack. The older a person gets, the more nutrients he needs, because with age the body gradually loses the ability to absorb vitamins from food.
Zinc
Perhaps the main trace element is for men. Zinc is a building material for testosterone, without zinc no testosterone molecule is created. 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), wheat bran, oysters, shrimp, garlic, walnuts, 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 because selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the work of the 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 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 stimulates cell renewal and increases their resistance to destruction. It normalizes the permeability of capillaries, which leads to improved blood circulation, including the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolks, celery, green onions.
Daily intake of vitamin E for men: 30 mg.
B vitamins
Increase the synthesis of the main male sex hormone - testosterone. It protects the liver, restores the energy structure of man. Participate in 15, 000 biochemical processes in the human body.
Products containing a group of B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily intake of vitamin B for men: vitamin B6 is 2 mg, vitamin B12 is 2 μg.
You should not rely only on vitamin-mineral complexes of pharmaceutical origin, because some vitamins do not function synthetically properly in the body (for example, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.