A man's sexual abilities depend on many factors: nutrition, lifestyle activity, bad habits, ecology, heredity and the like.The total operation of the male reproductive system provides a diverse and correct diet that provides all the necessary substances for the body.Vitamins for proper power and ripening of sperm are especially important.
Men seeking to increase their sexual abilities and the quality of sperm are recommended to pay attention to their nutrition: it should be diverse, saturated with all useful minerals, trace elements, vitamins.
Vitamins necessary for male health
To improve power and health in general, men need a whole range of vitamins and minerals:
- Vitamin A (beta carotene, retinol, retinoic acid);
- B vitamins, which have a stimulating effect on central and peripheral nerve systems, including increasing 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-ACSCorbic acid).
- Vitamin D (Calciferol Group).
- Vitamin E (Tokoferol).
Vitamin A
Beta carotene is one of the forms of vitamin A, necessary for the normal operation of immunity, increasing power and improving the reproductive function of a man.The daily rate of vitamin A is 5000 IU.
Beta-carotene sources are red fruits and vegetables.First of all, they are carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tiamin provides energy to the brain, peripheral nervous system, muscles, reduces fatigue.Its need is 1.5-2.5 mg per day.Lack of this substance leads to irritability, increased fatigue, sleep disorders.
Vitamin B1 is possible to the body in the diet of legumes, especially peas and lentils, potatoes, black bread and products made of thick flour, pork, clay walnuts (non -benchmarks).
Vitamin B3
Nicotinic acid activates brain function, improves the condition of blood vessels.The daily norm of niacin for an adult man is 15 to 25 mg, and his deficiency manifests himself by an increase in fatigue and muscle weakness, sleep disorders and depressive states and headaches.
The source of vitamin B3 can be peanuts, beer yeast, low fat pork, beet, some varieties of fish (salmon, tuna).
Vitamin B6
Pyridoxin participates in the synthesis of the happiness hormone, serotonin and ensures the normal functioning of the nervous system.The daily need for the male body in vitamin B6 is 2.0-2.5 mg.Its disadvantage manifests itself by irritability, limb numbness, muscle weakness and fatigue.
You can get vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid should enter any vitamin complex for power as it is involved in the synthesis of serotonin hormones and norepinephrine and helps improve the overall well and increase performance.The need for folic acid in men is 200 μg, its lack of anxiety, depression, fear, insomnia, increased fatigue and impaired power.
It contains vitamin B9 in vegetables of green leaves, cheese, citrus, lentils, salmon and tuna.
Vitamin C.
Vitamin C affects dopamine formation (hormone responsible for sexual desire), serotonin and endorphins, and also guarantees the cross capacity of capillaries, including in the genital area of man.Vitamin C helps stabilize and activate other important substances, in particular vitamin E. These are the main vitamins to increase power.
Its lack is indicated by increasing fatigue and trend to frequent colds.
The daily standard of vitamin C is, according to the latest recommendations of the World Health Organization, two hundred milligrams.
To obtain vitamin C, it is necessary to eat tomatoes, green leafy vegetables, all types of citrus fruits, dried fruits, walnuts, all types of cabbage, thick blacks, strawberries, sleeves, peppers and paste, a decoction or rose -rose berries.
Vitamin D.
These vitamins are a prophet that increase testosterone production - the main male hormone, responsible for sperm power and maturation.It is synthesized in the body under the influence of sunlight, when eating eggs, cottage cheese, cheese, butter, milk, fish oil.
The lack of group D vitamins speaks of an increase in fatigue and irritability, insomnia, depression, muscle weakness, increased nerve excitability.
Vitamin E.
Vitamin E and power are inextricably linked to each other: Tocopherol is responsible for the correct operation of the endocrine glands, especially the pituitary gland that ensures the production of sex hormones and the correct maturation of sperm.
The daily need for vitamin E in a man is 12 to 15 mg.
Its disadvantage may lead to male infertility due to the degradation of seed tubules and a decrease in the number of epithelial eggs of the testicles of which sperm are formed.
You can get this vitamin of any nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, thick flour, soy.
Fundamentals of proper nutrition for a man
Experts recommend obtaining vitamins that increase the power of food: Biosynthetic substances are better absorbed by the body than the artificially created.
In the daily menu, men must be present:
- green;
- Common sheet and vegetables;
- Nuts or seeds of oilseeds of oilseeds, vegetable oils;
- Butter, milk, sour cream;
- eggs;
- fish or meat, seafood;
- Fruits and fruits.
The meat should not be very fat, as animal fats contribute to weight gain and therefore the deterioration of power.It is advisable to use all vegetable products with minimal or without it: under the influence of high temperatures, vitamins begin to decompose and will no longer benefit.
Very useful for the power of male celery.