If you're monitoring your sexual health, the first thing to consider is whether all the vitamins and minerals needed for strength 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 agreement with the attending physician, because excess vitamins, trace elements and minerals can cause disorders and disorders in the body and their deficiency. The older a man is, the more nutrients he needs, because over the years the body gradually loses its 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 cannot be formed. Therefore, if there is no zinc - no testosterone, no testosterone - no strength. Zinc increases sperm motility and has a protective effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Zinc-containing products: fish (sea bass, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, 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 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.
C vitamin
In addition to the main functions of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including in the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Foods containing 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 regeneration and increases resistance to destruction. It normalizes capillary permeability, which leads to improved blood circulation, including in the genitals.
Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, 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 a person. Participate in 15, 000 biochemical processes in the human body.
Products containing vitamin B group: 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 solely on vitamin-mineral complexes of pharmaceutical origin, since 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.