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 activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - this is just a small list of what can cause some ailments.
The reproductive system must receive all the vitamins and microelements necessary for full functioning, so eating behavior and diet play an important role. Pharmaceutical vitamin complexes are not always freely retained in the body, it is much more useful to get vitamins from natural products - this will ensure the potency and maturation of sperm.
Even those men who would like to increase their sexual opportunities are interested in the quality of sperm. 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 his body, a man will need a lot of nutrients and vitamins.
In particular, male vitality depends on the level in the body of elements 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 the functions of the immune system that affect health. You can increase the amount of vitamin A (beta-carotene) by changing the diet - you need to add vegetables to the usual menu: red and yellow fruits, greens - pumpkin and carrots are suitable. The amount of vitamin A will also increase if sea and ocean fish are actively introduced into the diet;
- Vitamin B1 (thiamine)ensures the functionality of the brain and the peripheral nervous system also needs it. An adult needs around 1. 5-2 mg per day. A lack of thiamine is experienced as a lack of sleep. If the level of vitamin V1 is extremely low in the blood, sleep problems and fatigue can occur and irritability appears. B1 enters the body from such foods as: potatoes, lentils, Armenian snacks, pork, legumes (including peas), as well as bread and any flour products;
- B3starts the brain and the entire nervous system, has a positive effect on the state of blood vessels. The daily intake of B3 for a man is about 15-25 mg, and a lack of it is fraught with severe fatigue, muscle weakness, sleep disturbances, depression and headaches. Certain 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, which is also called the happiness hormone. It is necessary for the normal functioning of the nervous system. The male body needs 2. 0-2. 5 mg of pyridoxine per day. Lack of B6 affects performance and physical activity, possible limb numbness and development of muscle weakness;
- B9 (folic acid)is included in almost all vitamin complexes). In addition to the production processes of norepinephrine and serotonin, folic acid is involved in performance enhancement. The daily dosage is 200 mg and if the body does not have enough vitamin B9, this can lead to the development of anxiety, depression, fear and potency disorders. For a natural supply of vitamin B9, it is necessary to include salmon, lettuce, cheese, citrus fruits and lentils in the diet; The
- Vitamin Cis known to almost everyone, it is responsible for the production of dopamine (a hormone that controls pleasure and orgasms). 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 useful substances, for example, vitamin E is stabilized - this has been proven. Vitamin C is widely used in the traditional treatment of potency problems, but its severe deficiency can negatively affect the treatment process and be noticed in some way. The WHO has announced that according to the latest recommendations of scientists, the daily intake of vitamin C ranges from 200 mg to 500 mg and is best obtained from food. Experts recommend getting vitamin C from food, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, herbs and other leafy vegetables can be used for this. A low level of vitamin C can cause great fatigue and lead to colds;
- Vitamin Dis a prohormone that accompanies the production of the male sex hormone, responsible for the preservation of potency, the maturation of spermatozoa 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. Lack of vitamin D is fraught with severe fatigue, the general emotional state is rated as difficult, is burdened with increased nervous excitability, depression and muscle weakness may appear;
- Vitamin Eis closely related to male health and potency, because it is the tocopherol that helps ensure the uniform work of the endocrine glands (in particular the pituitary gland, which is responsible for the production ofsex hormones and normal sperm maturation). A man needs about 12-15 mg of vitamin E per day. Lack of tocopherol 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.
The main aspects of the male diet.
A man's daily diet should include:
- fresh vegetables and leafy salads;
- vegetables and herbs;
- products based on oil seeds - seeds, nuts or oils;
- dairy products: sour cream, butter and milk;
- eggs (can be chicken or quail);
- seafood and fish;
- meat and offal;
- fruits, berries.
When choosing meat, you should pay attention to the fat content - animal fat will only contribute to excess weight, which will certainly negatively affect potency. Plant products should not be subjected to prolonged heat treatments: high temperatures destroy vitamins and useful elements.