The sexual ability of a man depends on many factors: nutrition, activities of lifestyle, addicted to bad habits, ecology, genetics and similar things.The full operation of the male reproductive system provides a diverse and accurate diet that provides all the essential substances for the body.Vitamins give the effect and ripening of sperm especially important.
Men see how to increase their sexual ability and sperm quality are recommended to pay attention to their nutrition: it should be diverse, saturated with all useful minerals, trace elements, vitamins.
Vitamins are essential for men's health
To improve the potential and health in general, men need a range of vitamins and minerals:
- Vitamin A (beta-carotene, retinol, retinoic acid);
- B vitamins, stimulating effects on central and peripheral nervous systems, including increased sensitivity and sexual desire;
- B1 (thiamine);
- Vitamin B3 (vitamin PP, nicotinic acid or niacin);
- Vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-accorbic acid).
- Vitamin D (Calciferol group).
- Vitamin E (Tokoferol).
Vitamin A.
Beta-carotene is one of the forms of vitamin A, necessary for normal immune activity, increasing the effect and improving the reproductive function of a man.The daily rate of vitamin A is 5000 IU.
Beta-carotene sources are red and yellow fruits and vegetables.First of all, it is carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tianmin provides energy for the brain, peripheral nervous system, muscles, reducing fatigue.Its demand is 1.5-2.5 mg per day.The lack of this substance leads to discomfort, increased fatigue, sleep disorders.
Can provide the body with vitamin B1 in the diet of beans, especially peas and lentils, potatoes, black bread and products made from raw flour, pork, soil seeds (peanuts are not cut).
Vitamin B3
Nicotinic acid activates brain activity, improves the condition of blood vessels.Niacin's daily norm for an adult man is 15-25 mg, and its shortage is manifested by an increase in fatigue and muscle weakness, sleep disorders and depression, and headache.
The source of vitamin B3 can be peanuts, beer yeast, low pork, radish, some types of fish (salmon, tuna).
Vitamin B6
Pyridoxine participates in the hormone synthesis of happiness, serotonin and ensures the normal functioning of the nervous system.The daily needs of the male body in vitamin B6 is 2.0-2.5 mg.Its disadvantages are manifested by the discomfort, paralysis of limbs, muscle weakness and fatigue.
You can get vitamin B6 from sunflower seeds, eggs, bananas, carrots, butter, tuna and shrimp.
Vitamin B9
Folic acid must penetrate any vitamin complex for potential, as it is associated with the synthesis of hormones of serotonin and norepinephrine, and helps improve overall performance and increase performance.The demand for folic acid in men is 200 μg, lack of anxiety, depression, fear, insomnia, increased fatigue and weakening potential.
It contains vitamin B9 in green leafy vegetables, cheese, citrus, lentils, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (hormone responsible for sexual desire), serotonin and endorphins, and also ensures the crossbells of capillary, including in the man's genital area.Vitamin C helps stabilize and activate other important substances, especially, vitamin E. These are the main vitamins to increase the effect.
Its shortage is expressed by increasing fatigue and frequent cold trends.
The daily standards of vitamin C are, according to the latest recommendations of the World Health Organization, from two hundred to five hundred milligrams.
To get vitamin C, it is necessary to eat tomatoes, green leafy vegetables, all citrus fruits, dried fruits, nuts, all cabbage, black grapes, strawberries, mangoes, bell peppers and coriander
Vitamin D.
These vitamins are prophets that increase the production of testosterone - the male lead hormone, responsible for the effect and maturity of sperm.It is synthesized in the body under the influence of sunlight, when eating eggs, cheese, cheese, butter, milk, fish oil.
The lack of vitamins of Group D shows increased fatigue and discomfort, insomnia, depression, muscle weakness, increasing nervous stimulation.
Vitamin E.
Vitamin E and potential are closely linked together: Tocopherol is responsible for the exact activity of endocrine glands, especially the pituitary gland ensures the production of sex hormones and sperm accuracy.
The daily need for vitamin E in a man is from 12 to 15 mg.
Its disadvantages can lead to male infertility due to the degradation of granules and reduce the number of epithelial eggs of the testes that sperm is formed.
You can take this vitamin from any seeds and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, raw flour, soybeans.
The basic principle of nutrition is suitable for a man
Experts recommend taking vitamins that increase the potential from food: The biosynthesis is better absorbed by the body than being created by artificially.
In the daily menu, men must be present:
- green;
- Common sheets and vegetables;
- seeds or nuts of seeds, vegetable oils;
- butter, milk, sour cream;
- egg;
- fish or meat, seafood;
- Berries and fruits.
Meat should not be too fat, because animal fats contribute to weight gain and accordingly, the potential decline.All plant products should be used with minimum heat treatment or without it: Under the influence of high temperatures, vitamins begin to decompose and will no longer bring any benefits.
Very useful for the power of the Southwest.