The first thing you need to think about, if you watch your sexual health, is there any vitamins and minerals necessary for potency in your diet ?
Perhaps the main trace element for men. Zinc is a building material for testosterone, i.e. without zinc, testosterone does not form. Therefore, if there is no zinc, there is no testosterone, there is no testosterone, there is no potency. Zinc increases sperm motility and has a prophylactic effect against prostatitis. Zinc is also necessary for normal development, growth and immunity.
Foods containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimps, garlic, nuts, egg yolks, squids, anchovies.
Daily dose of zinc for men : 15 mg.
Selenium is also a very necessary mineral for men . Selenium affects reproductive function, and will be very useful for men suffering from infertility, because selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the work of the genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily dose of selenium for men: 55-70 mcg.
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including to the genital organ. Increases testosterone synthesis. It is a prophylactic against prostatitis.
Products containing vitamin C: cabbage (fresh and fermented), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Natural antioxidant that promotes cell renewal and increase their resistance to destruction. Normalizes capillary permeability, which leads to improved blood circulation, including the genitals.
Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery , green onions.
Daily dose of vitamin E for men: 30 mg.
Vitamins of group B
Increase the synthesis of the main sex hormone in men - testosterone. It protects the liver, restores the energy structure of a person. Participate in 15,000 biochemical processes occurring in the human body.
Products containing a group of vitamins B: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
The daily dose of vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 mg.
Do not rely only on vitamin-mineral complexes of pharmaceutical origin, since some vitamins obtained by synthetic means do not work properly in the body (for example, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.