If you are monitoring your sexual health, the first thing you need to think about is whether you have all the vitamins and minerals you need for strength in your diet.
Men's strength problems can be eliminated by including minerals and vitamins in the men's diet. The question is which substances really increase the potential.
Vitamin therapy should be carried out only after consultation with the attending physician, as an excess of vitamins, trace elements and minerals can lead to disorders and disorders in the body. The older a person gets, the more food he or she will consume, because 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 which a 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 important 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 also a very important mineral for men. Selenium affects reproductive function and will be very beneficial for infertile men because selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the function of the genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily selenium intake for men: 55-70 mcg.
Vitamin C.
In addition to the main functions of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic tool for prostatitis.
Foods with 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.
A natural antioxidant that promotes cell renewal and increases resistance to destruction. Normalizes capillary permeability, which leads to improved blood circulation to the genitals.
Foods with 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. Protects the liver, restores a person's energy structure. Participate in 15, 000 biochemical processes in the human body.
Products with B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily vitamin B intake for men: Vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
Because some synthetic vitamins do not work properly in the body (for example, vitamin C or ascorbic acid), you should not rely only on medicinal vitamin-mineral complexes. Vitamins and minerals from natural foods are more effective than synthetic analogues.