The first thing to consider when monitoring your sexual health is to make sure that your diet contains all of the vitamins and minerals necessary for potency.
Male potency problems can be eliminated by including minerals and vitamins in a man's diet. The question is which substances really increase potency.
Vitamin therapy should only be carried out after consultation with the attending physician, as an excess of vitamins, trace elements and minerals can cause disorders and disorders in the body, as well as their deficiency. The older a man is, the more nutrients he needs, as over the years the body loses its ability to absorb vitamins from food.
zinc
Perhaps the most important trace element for men. Zinc is a building material for testosterone, without zinc the testosterone molecule is not formed. So when there is no zinc - no testosterone, no testosterone - no potency. Zinc increases the mobility of the sperm 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, nuts, egg yolks, squid, anchovies.
Daily zinc intake for men: 15 mg.
selenium
Selenium is a very essential mineral for men too. Selenium affects reproductive function and is very beneficial for infertile men as selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black 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 and improves blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Food with vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), spring onions, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E.
Natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes capillary permeability, which leads to improved blood flow, including in the genitals.
Foods with vitamin E: vegetable oils (olives, sunflower, corn), egg yolks, celery, spring onions.
Daily intake of vitamin E for men: 30 mg.
B vitamins
Increase the synthesis of the most important male sex hormone - testosterone. Protects the liver, restores a person's energy structure. Take part in 15, 000 biochemical processes in the human body.
Products that contain the group of B vitamins: dairy products (milk, quark, 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 pharmaceutical origin, as some synthetically obtained vitamins do not work properly in the body (e. g. vitamin C or ascorbic acid). Vitamins and minerals from natural foods are more effective than their synthetic counterparts.