The sexual ability of a man depends on many factors: nutrition, lifestyle activities, addiction to bad habits, ecology, descent and so on.The full operation of the male reproductive system provides a variety of diets that provide all the ingredients needed for the body.Vitamins for proper potential and sperm maturation are very important.
Men who are trying to improve their sexual ability and sperm quality are recommended to pay attention to their nutrition: they should be diverse, saturated with all useful minerals, trace elements, vitamins.
Vitamins are required for male health
To increase potential and health in general, men need a variety of vitamins and minerals:
- Vitamin A (beta-carotene, retinol, retinoic acid);
- Vitamin B, which has a stimulating effect on the central and peripheral nervous system, including increased sensitivity and sexual desire;
- B1 (thiamine);
- vitamin B3 (vitamin PP, nicotine acid or niacin);
- vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-acscorbic acid).
- Vitamin D (Calciferols Group).
- Vitamin E (tokoferol).
Vitamin a
Beta-carotene is one of the forms of vitamin A, which is needed for normal immunity operation, improves potential and improves 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
Tiamine provides energy to the brain, peripheral nervous system, muscle, reduces fatigue.The requirement is 1.5-2.5 mg daily.Lack of this substance leads to irritation, increased fatigue, sleep disorders.
It is possible to prepare the body with vitamin B1 in the diet of legumes, especially beans and lentils, potatoes, black bread and products made of coarse flour, pork, peanuts (unbeated peanuts).
Vitamin B3
Nicotine acids activate brain function, improve blood vessels.Niacin daily norms for adult men are 15-25 mg, and their deficiency is characterized by increased fatigue and muscle weakness, sleep disorders and depression, and headaches.
Vitamin B3 sources can be nuts, beer yeast, low pork, beets, some types of fish (salmon, tuna).
Vitamin B6
Pyridoxine participates in the synthesis of happiness hormones, serotonin, and ensures the normal functioning of the nervous system.The daily requirements of the male body in vitamin B6 are 2.0-2.5 mg.The weaknesses are indicated by irritation, limbs, muscle weakness and fatigue.
You can get vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocado, tuna and shrimp.
Vitamin B9
Folic acid must enter the vitamin complex for potential, as it is involved in serotonin and norepinephrine hormone synthesis, and helps improve overall well -being and improve performance.The need for folic acid in men is 200 μg, lack of anxiety, depression, fear, insomnia, increased fatigue, and potential affected.
It contains vitamin B9 in green leafy, cheese, citrus, lentils, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (hormones responsible for sexual desire), serotonin and endorphins, and also ensures the capillary capillary of the cross, including the men's genital area.Vitamin C helps to stabilize and activate other important ingredients, in particular, vitamin E. This is a major vitamin to enhance the potential.
Its deficiency is characterized by increased fatigue and a tendency for frequent cold.
The daily norm of vitamin C is, according to the latest proposal of the World Health Organization, out of two hundred and five hundred milligrams.
To get vitamin C, you need to eat tomatoes, green leafy, all kinds of fruits -citrus fruits, dried fruits, nuts, all kinds of cabbage, black currants, strawberries, mangoes, pepper and parsley, boiled or rosehip.
Vitamin D.
This vitamin is a prophet that increases the production of testosterone - the main male hormone, which is responsible for the potential and maturation of spermatozoa.It is synthesized in the body under the influence of sunlight, when eating eggs, cheese, cheese, butter, milk, fish oil.
Deficiency of vitamin D vitamins talk about increased fatigue and irritation, insomnia, depression, muscle weakness, increased nerve excitement.
Vitamin E
Vitamin E and potential are closely related to each other: tocopherol is responsible for proper operation of the endocrine gland, especially the pituitary gland that ensures proper sex hormone production and sperm maturation.
The daily requirements for vitamin E in men are from 12 to 15 mg.
Its weakness can cause male infertility due to the decline in seed tubules and decreased epithelial eggs from spermatozoa penis.
You can get this vitamin from any beans and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, coarse flour, soy.
The basis of nutrition that is appropriate for men
Experts recommend getting vitamins that increase their potential from foods: biosynthetic ingredients are better absorbed by the body than made artificial.
In the daily menu, men must attend:
- green;
- Sheets and vegetables -regular fractures;
- nuts or oils, vegetable oils;
- butter, milk, sour cream;
- eggs;
- fish or meat, seafood;
- Berries and fruits.
Meat should not be too fat, as animal fat contributes to weight gain and, thus, potential deterioration.It is advisable to use all plant products with minimal heat treatment or without it at all: under the influence of high temperatures, vitamins start to decompose and will no longer benefit.
Very useful for male celery power.