The first thing to think about when taking care of your sexual health is whether your diet contains all the vitamins and minerals necessary for potency.
zinc
Perhaps the most important trace element for men. Zinc is a building material for testosterone, i. H. 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 mobility and has a preventive effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, dinosaur, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
Daily dose of zinc for men: 15 mg.
selenium
Selenium is also a very essential mineral for men. Selenium affects reproductive function and is very useful for men suffering from infertility because. Selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the sex organs.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), brown bread, corn, tomatoes.
Daily dose of selenium for men: 55-70 mcg.
vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels and improves blood circulation, including the genitals. Increases testosterone synthesis. It is a prophylactic against prostatitis.
Foods with vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
vitamin E
A natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes the permeability of the capillaries, which leads to improved blood circulation in the genitals as well.
Foods with vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onion.
Daily dose of vitamin E for men: 30 mg.
B vitamins
They increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores human energy structure. Take part in 15, 000 biochemical processes that occur in the human body.
Products containing a group of vitamins B: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
The daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 µg.
You should not rely solely on pharmaceutically-derived vitamin-mineral complexes, as some synthetically-produced vitamins do not function properly in the body. (e. g. vitamin C or ascorbic acid). Vitamins and minerals from natural foods are more potent than their synthetic counterparts.