A man's sexual life is generally exposed to many external factors that directly or indirectly affect his health. The amount of physical activity, general activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - this is a small list that can lead to some disorders.
The reproductive system must receive all the vitamins and micronutrients it needs to function properly, so eating behavior and diet play an important role. Pharmaceutical vitamin complexes are not always stored in the body, it is better to take vitamins from natural products - it will ensure the strength and maturity of sperm.
Men who want to increase their sexual potential are also interested in sperm quality. However, a full-fledged different diet will help in this situation.
Vitamins for men's health.
Men need a lot of nutrients and vitamins to increase their potential and improve their overall health.
In particular, the vitality of men depends on the level in the body of elements such as retinol (vitamin A), B vitamins, tocopherols, ascorbic acid and drugs belonging to the group of calciferol.
- Beta-carotene, also called retinoic acid and retinol,is responsible for the immune system that affects health. You can increase the amount of vitamin A (beta-carotene) by changing the diet - you should add vegetables to the usual menu: red and yellow fruits are appropriate, vegetables - pumpkin and carrots. The amount of vitamin A will also increase if sea and ocean fish are actively included in the diet;
- Vitamin B1 (thiamine)provides brain function, and the peripheral nervous system needs it. An adult needs about 1. 5-2 mg per day. Thiamine deficiency is felt as a lack of sleep. If the level of vitamin V1 in the blood is too high, sleep and fatigue problems can occur and nervousness develops. B1 enters the body from the following foods: potatoes, lentils, Armenian snacks, pork, legumes (including peas), as well as bread and any flour products;
- B3activates the brain and the entire nervous system, has a positive effect on the condition of blood vessels. The daily intake of B3 for a man is about 15-25 mg, and this deficiency is fraught with high fatigue, muscle weakness, sleep disorders, depression and headaches. Some fish species (salmon and tuna), pork (with the least fat), brewer's yeast, peanuts and beets are suitable as a source of niacin;
- B6 (pyridoxine)The hormone of happiness is also involved in the synthesis of serotonin. Needed for normal functioning of the nervous system. The male body needs 2, 0-2, 5 mg of pyridoxine per day. B6 deficiency affects performance and physical activity, symptom coherence, and the development of muscle weakness;
- B9 (folic acid)is included in almost every vitamin complex). In addition to norepinephrine and serotonin production processes, folic acid is involved in improving performance. The daily dose 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 disorders. For a natural intake of vitamin B9, you should include salmon, lettuce, cheese, citrus fruits and lentils in your diet;
- Vitamin Cis known to almost everyone, it is responsible for the production of dopamine (a hormone that controls pleasure and orgasm). Vascular permeability also increases significantly, which leads to an erection. Vitamin C also interacts with other substances, stabilizes them and, if necessary, activates other nutrients, such as vitamin E - it has been proven. Vitamin C is widely used in the traditional treatment of potential problems, but severe deficiency can adversely affect the treatment process and is somewhat different. According to the latest recommendations of WHO scientists, the daily intake of vitamin C is from 200 mg to 500 mg and is best obtained from food. Experts recommend getting vitamin C from foods, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, currants, garden herbs and other leafy vegetables. Low vitamin C can cause high fatigue and colds;
- Vitamin Dis a prohormone that accompanies the production of the male sex hormone, which is responsible for maintaining potency, sperm maturation and the function of the reproductive system. Synthesis in the human body occurs when foods such as milk and fat, fish, cheese and cottage cheese are consumed. Vitamin D deficiency is fraught with high fatigue, the general emotional state is assessed as complex, overloaded with increased nervous excitement, depression and muscle weakness may appear;
- Vitamin Eis closely related to men's health and strength, because it is tocopherol, which is involved in ensuring the uniform functioning of the endocrine glands (especially the pituitary gland, which is responsible for the production of sex hormones and normal sperm maturation). A man needs about 12-15 mg of vitamin E per day. Tocopherol deficiency can have the saddest effect on men's health and can even lead to infertility in men). Vitamin E can be obtained from food, it can be any seeds or nuts, vegetable oil, egg yolks, as well as meat dishes.
The main features of the men's diet.
A man's daily diet should include:
- fresh vegetables and leafy salads;
- herbs and herbs;
- oily seed 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, you should pay attention to the fat content - animal fat will only help you gain weight, which will negatively affect your potential. Vegetable products should not be subjected to long-term heat treatment - high temperatures destroy vitamins and nutrients.