A man's sexual life is subject to many external factors that directly or indirectly affect his health in general. Total physical activity, general activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - these are just a small list that can cause some disorders.
The reproductive system must receive all the vitamins and micronutrients needed to function fully, so eating and dietary habits play an important role. Pharmaceutical vitamin complexes are not always stored independently in the body, it is more useful to get vitamins from natural products - this will ensure sperm potential and maturation.
Men who want to increase their sexual opportunities are also interested in sperm quality. However, a fully varied diet will help in this case.
Vitamins for men's health.
To increase the potential and generally improve the health of his body, a man will need a lot of nutrients and vitamins.
Specifically, male viability depends on the level of body elements such as retinol (vitamin A), vitamin B, tocopherols, ascorbic acid and drugs that belong to the calciferol group.
- Beta-carotene,also called retinoic acid and retinol, are responsible for the immune system functions that affect health. You can increase the amount of vitamin A (beta-carotene) by changing the diet - you need to add vegetables to the regular menu: red and yellow fruits are suitable, 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)ensures brain function, and the peripheral nervous system needs it as well. An adult needs about 1. 5-2 mg a day. Thiamine deficiency is felt as lack of sleep. If vitamin V1 levels are very low in the blood, then problems with sleep and fatigue may occur, and irritation appears. B1 enters the body from foods such as: potatoes, lentils, Armenian snacks, pork, legumes (including peas), as well as bread and flour products;
- B3initiates the brain and the entire nervous system, has a positive effect on the state of blood vessels. The daily intake of B3 for a man is around 15-25 mg, and its deficiency is filled with high fatigue, muscle weakness, sleep disturbances, depression and headaches. Some types of fish (salmon and tuna), pork (with the least amount of fat), beer yeast, peanuts and beets are suitable as niacin sources;
- B6 (pyridoxine)is involved in the synthesis of serotonin, also called the hormone of happiness. It is necessary for the normal functioning of the nervous system. The male body needs 2. 0-2. 5 mg pyridoxine a day. B6 deficiency affects performance and physical activity, possibly limb numbness and the development of muscle weakness;
- B9 (folic acid)is included in almost all vitamin complexes). In addition to the production process of norepinephrine and serotonin. , Folic acid is involved in improving performance. The daily dose is 200 mg, and if the body does not have enough vitamin B9, then this can lead to the development of anxiety, depression, fear and potential disorders. For natural vitamin B9 intake, you must 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). Vessel permeability also increases significantly, resulting in erections. Vitamin C also interacts with other substances, stabilizes them and, if necessary, activates other useful substances, for example, vitamin E is stable - this has been proven. Vitamin C is widely used in traditional treatments for potential problems, but its serious deficiencies can negatively affect the treatment process and are somewhat overlooked. The WHO has announced that according to the latest recommendations from scientists, the daily intake of vitamin C is between 200 mg to 500 mg, and its best intake from food. Experts advise getting vitamin C from foods, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables that can be used for this. Low vitamin C levels can cause fatigue and high colds;
- Vitamin Dis a prohormone that accompanies the production of male sex hormones, which are responsible for preserving the potency, maturation of spermatozoa and the function of the reproductive system. Synthesis in the human body occurs when foods such as milk and butter, fish, cheese, and cottage cheese are eaten. Vitamin D deficiency is fraught with high fatigue, general emotional state is assessed complex, it is burdened by increased nervous excitement, depression and muscle weakness may appear;
- Vitamin Eis closely related to male health and potency, as the tocopherol plays a role in ensuring the work of a uniform endocrine gland (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 daily. Tocopherol deficiency can affect men's health in the most depressing way and even cause infertility in men). Vitamin E can be obtained from food, in the form of seeds or nuts, vegetable oils, egg yolks, and meat dishes.
The main aspect of men's diet.
Men's daily diet must include:
- fresh vegetables and leafy salads;
- aromatic vegetables and herbs;
- seed oil products - seeds, nuts or oil;
- dairy products: sour cream, butter and milk;
- eggs (can be chicken or quail);
- seafood and fish;
- meat and underwear;
- fruits, berries.
When choosing meat, you should pay attention to the fat content - animal fat will only contribute to weight gain, which of course will have a negative impact on potency. Vegetable products should not undergo prolonged heat treatment - high temperatures destroy vitamins and useful elements.