The first thing to consider if you are monitoring your sexual health is whether your diet contains all the vitamins and minerals necessary for potency.
Problems with male potency can be eliminated by incorporating minerals and vitamins into a man’s diet. The question arises as to which substances actually increase potency.
Vitamin therapy should only be performed in agreement with the attending physician, as excess vitamins, trace elements, and minerals can cause disorders and disorders in the body, as well as their deficiency. The older a man is, the more nutrients he needs to get as the body gradually loses its ability to absorb vitamins from food over the years.
Zinc
Perhaps the main trace element for men. Zinc is a building block of testosterone, without zinc no testosterone molecule is formed. Therefore, if there is no zinc - no testosterone, no testosterone - there is no potency. Zinc increases sperm motility and has a preventive effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, saithe, salmon), wheat bran, oysters, shrimps, garlic, nuts, egg yolks, squid, anchovies.
Daily dose of zinc for men: 15 mg.
Selenas
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 testosterone biosynthesis and supports genital function.
Selenium-containing products: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily selenium content for men: 55-70 mcg.
Vitamin C
In addition to the basic functions of maintaining immunity, it increases vascular elasticity, improves blood circulation, including the genitals. Increases testosterone synthesis. It is a preventative measure for prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, mandarin, grapefruit), green onions, parsley, carrots.
Daily vitamin C content for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes capillary permeability, which improves blood circulation, including the genitals.
Foods containing vitamin E: vegetable oils (olives, sunflowers, corn), egg yolks, celery, green onions.
Daily vitamin E content for men: 30 mg.
B vitamins
Increase the synthesis of the main male sex hormone, testosterone. Protects the liver, restores the human energy structure. Participate in 15, 000 biochemical processes in the human body.
Products containing B vitamins: dairy products (milk, curd, cheese), nuts, carrots, fish.
Daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 - 2 μg.
You should not rely solely on pharmaceutical-derived vitamin and mineral complexes, as some synthetically derived vitamins do not work properly in the body (such as vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic analogues.