The first thing to think about if you are taking care of your sexual health is whether your diet contains all the vitamins and minerals needed for potency.
Zinc
Probably the main trace element for men. Zinc is the building block for testosterone, i. e. without zinc, testosterone molecules are not formed. Therefore, if there is no zinc, there is no testosterone, there is no testosterone, there is no potential.
Zinc increases sperm motility and has a preventive effect against prostatitis. Zinc is also important for normal development, growth and immunity.
Products that contain zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, beans, egg yolks, squid, anchovies.
Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very important 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 function of the genital organs.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily dose of selenium for men: 55-70 mcg.
Vitamin C
In addition to the basic function of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including to the genitals. Increases testosterone synthesis. It is prophylactic against prostatitis.
Foods that contain vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
Natural antioxidants that promote cell renewal and increase their resistance to destruction. Normalizes capillary permeability, which leads to better blood circulation, including to the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolks, celery, green onions.
Daily dose of vitamin E for men: 30 mg.
vitamin B
They increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores the structure of human energy. Participates in 15, 000 biochemical processes that take place in the human body.
Products that contain a group of B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily dose of vitamin B for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, as some synthetically produced vitamins do not work well in the body. (for example, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.