The first thing to think about if you are monitoring your sexual health is whether all the vitamins and minerals necessary 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 after an agreement with the attending physician, because 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 he needs to take in nutrients, as over the years the body gradually loses the ability to absorb vitamins from food.
Zinc
Perhaps the main trace element for men. Zinc is a building material for testosterone, without zinc the testosterone molecule is not formed. So if there is no zinc, there is no testosterone, there is no testosterone, there is 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 intake of zinc for men: 15 mg.
Selenium
Selenium is also a very essential mineral for men. Selenium affects reproductive function and will be very beneficial for infertile men, as selenium improves sperm quality. Selenium participates in the biosynthesis of testosterone and supports the functioning of the genitals.
Products containing selenium: garlic, eggs, shellfish (fish, squid, shrimp), black bread, corn, tomatoes.
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, even in the genitals. Increases the synthesis of testosterone. 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
Natural antioxidant that promotes cell renewal and increases its resistance to destruction. Normalizes capillary permeability, which leads to better blood circulation, even 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.
Vitamins B
Increases the synthesis of the main male sex hormone: testosterone. Protects the liver, restores the energy structure of a person. It participates in 15, 000 biochemical processes in the human body.
Products containing the group of vitamins B: 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 only on pharmaceutical-based vitamin-mineral complexes, as some synthetically obtained 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.