A man's sexual skills depend on so many factors: nutrition, activity of lifestyle, searches for bad habits, ecology, inheritance and the like.The complete operation of the male reproductive system provides a diverse and correct diet that provides all the necessary substances to the body.Vitamins are particularly important for potency and proper maturation of the sperm.
Men who try to increase their sexual abilities and quality of the sperm is recommended to pay attention to their diet: it should be varied to saturate with all useful minerals, trace elements, vitamins.
Vitamins that are necessary for male health
In order to improve potency and health in general, men need a number of vitamins and minerals:
- Vitamin A (beta-carotene, retinol, retinic acid);
- B -vitamins that have a stimulating effect on the central and peripheral nervous system, including increasing sensitivity and sexual desire;
- B1 (Thiamin);
- Vitamin B3 (vitamin PP, nicotine acid or niacin);
- Vitamin B6 (pyridoxin or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-acorbic acid).
- Vitamin D (group of calciferols).
- Vitamin E (Tokoferol).
Vitamin A
Beta-carotene is one of the forms of vitamin A, which is necessary for the normal operation of immunity, increases effectiveness and improves the reproductive function of a person.The daily rate of vitamin A is 5000 iU.
Beta carotene sources are red and yellow fruits and vegetables.First of all, it is carrots and pumpkin, butter, egg yolk, liver, fish oil.
Vitamin B1
Tiamin offers energy for the brain, the peripheral nervous system, the muscles, reduces tiredness.Its needs are 1.5-2.5 mg per day.The lack of this substance leads to irritability, increased tiredness and sleep disorders.
It is possible to supply the body vitamin B1 in the diet of legumes, especially peas and lentils, potatoes, black bread and products made of coarse flour, pork, earthly nuts (carefree peanuts).
Vitamin B3
Nicotinic acid activates the function of the brain and improves the condition of the blood vessels.The daily Niacin standard for an adult man is 15-25 mg, and his deficiency is evident due to an increase in fatigue and muscle weakness, sleep disorders and depressed conditions and headaches.
The source for vitamin B3 can be peanuts, brewer's yeast, low -fat pork, beets, some types of fish (salmon, tuna).
Vitamin B6
Pyridoxin takes part in the synthesis of the hormone of happiness, serotonin, and ensures the normal function of the nervous system.The daily need of the male body in vitamin B6 is 2.0-2.5 mg.His disadvantage manifests itself through irritability, deafness of the limbs, muscle weakness and tiredness.
You can get vitamin B6 from the seeds of sunflowers, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid must enter a vitamin complex included in the vitamin complex, since it is involved in the synthesis of hormones of serotonin and norepinephrine, and helps to improve the performance as a whole and increase performance.The need for folic acid in men is 200 & MGR;G, his lack of anxiety, depression, fear, insomnia, increased tiredness and impairment of effectiveness.
It contains vitamin B9 in green leafy vegetables, cheese, citrus fruits, lentils, salmon and tuna.
Vitamin C.
Vitamin C influences the formation of dopamine (hormone for sexual desire), serotonin and endorphins and also ensures that vitamin C helps to stabilize and activate other important substances, in particular vitamin E. These are the main vitamins to increase potency.
His deficiency is indicated by increased fatigue and tendency to frequent colds.
According to the latest recommendations, the daily standard of vitamin C is two hundred to five hundred milligrams.
To get vitamin C, it is necessary to eat tomatoes, green leafy vegetables, all types of citrus fruits, dried fruits, nuts, all types of cabbage, black currants, strawberries, mangoes, paprika and parsley, decoration or rose hip.
Vitamin D.
These vitamins are prophetons that increase the production of testosterone - the main hormone that is responsible for the effectiveness and maturation of spermatozoa.It is synthesized in the body under the influence of sunlight when it eat eggs, cottage cheese, cheese, butter, milk, fish oil.
The lack of group D vitamins speaks of an increase in tiredness and irritability, insomnia, depression, muscle weakness and increased nervous excitability.
Vitamin E
Vitamin E and potency are inextricably linked: Tocopherol is responsible for the correct operation of the endocrine glands, in particular the pituitary gland, which ensures the production of sex hormones and the correct maturation of the sperm.
The daily need for vitamin E in a man is between 12 and 15 mg.
Its disadvantage can lead to male infertility due to the breakdown of the seed tubules and a decrease in the number of epithelial eggs of the testicles from which spermatozoen are formed to a decrease in epithelial eggs.
You can get this vitamin of nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, coarse flour and soy.
Basics of the right nutrition for a man
Experts recommend receiving vitamins that increase potency through food: biosynthesis substances are better absorbed by the body than artificially created.
Men must be present in the daily menu:
- Green;
- Leaf and ordinary vegetables;
- Nuts or seeds of oil seeds, vegetable oils;
- Butter, milk, sour cream;
- Eggs;
- Fish or meat, seafood;
- Berries and fruits.
The meat should not be too fat because animal fats contribute to the weight gain and accordingly to worsen potency.It is advisable to use all plant products with minimal heat treatment or without them: Under the influence of high temperatures, vitamins decompose and bring no benefits.
Very useful for male celery.