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, inherited diseases, ecology, bad habits - this is just a short list of what can cause some disturbance.
The reproductive system must receive all the vitamins and microelements necessary to function properly, so eating behavior and eating diet play an important role. Pharmaceutical vitamin complexes are not always freely retained in the body, it is much more useful to obtain vitamins from natural products - this will guarantee the potency and maturation of sperm.
Those men who want to improve their sexual opportunities are also interested in sperm quality. However, a complete varied diet will help in this case.
Vitamins for male health.
To increase potency and improve the health of your body in general, man needs many nutrients and vitamins.
In particular, male viability 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,also called retinoic acid and retinol, is responsible for the immune system functions 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 are suitable, vegetables - pumpkin and carrots. The amount of vitamin A will also increase if fish from the sea and the ocean are actively introduced into the diet;
- Vitamin B1 (thiamine)guarantees brain functionality, and the peripheral nervous system needs it too. An adult needs about 1. 5-52 mg a day. The lack of thiamine is felt as a lack of sleep. If the vitamin V1 level is extremely low in the blood, problems of sleep and fatigue may arise, and irritability appears. B1 enters the body from foods such as: potatoes, lentils, Armenian snacks, pork, vegetables (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 the lack of it is laden with high fatigue, muscle weakness, sleep disorders, depression and headache. Some 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. The lack of B6 affects performance and physical activity, possibly numbness of the limbs and the 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 improving performance. The daily dosage is 200 mg, and if the body does not have enough vitamin B9, it can lead to the development of anxiety, depression, fear and power disturbances. For a natural intake of vitamin B9, you need to include salmon, lettuce, cheese, citrus fruits and lentils in the diet;
- 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 announced that, according to the latest recommendations from scientists, the daily intake of vitamin C ranges from 200 mg to 500 mg and is best obtained with food. Experts advise obtaining vitamin C from foods, in particular citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables can be used for this. Low levels of vitamin C can cause high fatigue and colds;
- Vitamin Dis a prohormone that accompanies the production of the male sex hormone, responsible for the preservation of potency, maturation of sperm and functionality of the reproductive system. Synthesis in the human body occurs when foods such as milk and butter, fish, cheese, cottage cheese are consumed. The lack of vitamin D is loaded with high fatigue, the general emotional state is assessed as difficult, is overloaded by increased nervous excitability, depression and muscle weakness may appear;
- Vitamin Eis closely related to male health and potency, because it is the tocopherol that participates in ensuring the uniform work of the endocrine glands (especially the pituitary, which is responsible for the production of sexual hormones and maturationnormal sperm). A man needs about 12-15 mg of vitamin E a day. The 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 seed or nuts, vegetable oils, egg yolk, as well as meat dishes.
The main aspects of the male diet.
A man's daily diet should include:
- fresh vegetables and leaf salads;
- Vegetables and herbs;
- oilseed products - 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, pay attention to the fat content - animal fat will only contribute to weight gain, which will certainly adversely affect potency. Vegetable products must not be subjected to prolonged heat treatments - high temperatures destroy vitamins and useful elements.