The first thing to think about if you are looking after your sexual health is whether your diet contains all the vitamins and minerals needed for potency.
Zinc
Perhaps the main trait for men. Zinc is a building material for testosterone, meaning without zinc, the testosterone molecule is not formed. So if there's no zinc, there's no testosterone, there's no testosterone, there's no potency.
Zinc increases sperm motility and has a preventive effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, walnuts, egg yolks, squid, anchovies.
Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very essential mineral for men. Selenium affects reproductive function and will be very helpful for men suffering from infertility because. selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of Organs genitals.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomato.
Daily dose of selenium for men: 55-70 mcg.
Vitamin C
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including to the genitals. Increases testosterone synthesis. It is a prophylactic against prostatitis.
Foods that contain vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, grapefruit), chives, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell renewal and increases its resistance to destruction. It normalizes the permeability of capillaries, which leads to better blood circulation, including in the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, chives.
Daily dose of vitamin E for men: 30 mg.
Complex B vitamins
They increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores human energy structure. Participate in 15, 000 biochemical processes that take place in the human body.
Products that contain a group of B vitamins: dairy products (milk, curd, cheese), nuts, carrots, fish.
The daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely solely on vitamin-mineral complexes derived from pharmaceuticals, as some synthetically produced vitamins do not work properly in the body. (eg vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.