The first thing to consider if you are monitoring your sexual health is whether all the vitamins and minerals needed for strength are present in your diet.
Problems with male potency can be eliminated by including minerals and vitamins in a man's diet. The question is which substances really increase strength.
Vitamin therapy should be performed only after agreement with the attending physician, because an excess of vitamins, trace elements and minerals can cause disorders and disorders in the body, as well as their absence. The older a man is, the more he needs to get nutrients, as over the years the body gradually loses its ability to absorb vitamins from food.
ZINC
Probably the main trace element for men. Zinc is a building material for testosterone, without zinc the testosterone molecule is not formed. Therefore, if there is no zinc - no testosterone, no testosterone - no power. 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, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
Daily intake of zinc 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, as selenium improves sperm quality. Selenium is involved in testosterone biosynthesis and supports the functioning of the genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily intake 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, improving blood circulation, including in the genitals. Increases testosterone synthesis. It is a prophylactic agent for prostatitis.
Foods that contain vitamin C: cabbage (raw and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily intake of vitamin C for men: 100 mg.
Vitamin E
Natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes capillary permeability, which leads to improved blood circulation, including in the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.
Daily intake of vitamin E for men: 30 mg.
Vitamin B
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 that contain the group of B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily intake of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 μg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, as some synthetically obtained vitamins do not function properly in the body (for example, vitamin C or ascorbic acid). Vitamins and minerals obtained from natural foods are more effective than their synthetic counterparts.