Sexual possibilities of man depend on so many factors: nutrition, activity of life, addiction to bad habits, ecology, heredity and the like.The full operation of the male reproductive system provides a diverse and correct diet that delivers all the necessary substances into the body.Vitamins for potency and proper sperm ripening are especially important.
They are recommended that men who want to increase their sexual options and sperm quality.
Vitamins needed for male health
To improve the potential and health in general, men need a whole range of vitamins and minerals:
- Vitamin A (beta-carotene, retinol, retinoic acid);
- B Vitamins, who have an incentive effect on central and peripheral nervous systems, including increasing sensitivity and sexual desire;
- B1 (Thiamin);
- Vitamin B3 (vitamin PP, Nicotinic acid or niacin);
- Vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-Kosarbic acid).
- Vitamin D (Group of Calciferol).
- Vitamin E (tokoferol).
Vitamin A
Beta-Carotene is one of the forms of vitamin A, necessary for normal operation, increasing the potency and improving the reproductive function of man.Vitamin A daily rate is 5000 IU.
The sources of beta-carotene are red and yellow fruits and vegetables.First of all, it is carrots and pumpkins, butter, egg yolks, liver cod, 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.The lack of this substance leads to irritability, increased fatigue, sleep disorders.
It is possible to ensure the body of vitamin B1 in the diet of legumes, especially peas and lying, potatoes, black bread and products made of rough flour, pork, earthy nuts (unseasoned nuts).
Vitamin B3
Nicotinic acid activates the functioning of the brain, improves the state of blood vessels.The Daily Norm Niacina for adult men is 15-25 mg, and its lack is manifested by increasing wrappers and muscle weakness, muscle disorders, and depressive attitudes and headaches and headaches.
The source of vitamin B3 can be peanuts, brewing yeast, low pork, beets, some varieties of fish (salmon, tuna).
Vitamin B6
Pyridoxine participates in the synthesis of hormones of happiness, serotonin and ensures the normal functioning of the nervous system.The daily need for a male body in Vitamin B6 is 2.0-2.5 mg.Its deficiency is manifested by irritability, stiffness of limbs, muscular weakness and fatigue.
You can get vitamin B6 from sunflower, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid must enter any vitamin complex for potency, because it is involved in the synthesis of serotonin and norepinephrine hormone synthesis, and helps improve general well-being and increasing performance.The need for folic acid in men is 200 μg, lack of anxiety, depression, fear, insomnia, increased fatigue and weakened potential.
It contains vitamin B9 in green leaf vegetables, cheese, citrus, lying, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (hormone responsible for sexual desire), serotonin and endorphine, and also ensures the cross ability to capillaries, including in the human genitals.Vitamin C helps stabilize and activate other important substances, especially vitamin E. These are the main vitamins to increase potency.
Its lack is marked by increased fatigue and tendency with frequent colds.
Vitamin C daily norm, 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 types of citrus fruit, dried fruit, nuts, all types of cabbage, black, strawberries, strawberries, parsley.
Vitamin D.
These vitamins are a prophetic prophetic that increase testosterone production - the main male hormone that is responsible for the potency and maturation 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 vitamin groups D is about increasing wrappers and irritability, insomnia, depression, muscle weakness, increased nervously exciting.
Vitamin e
Vitamin E and the potential are inextricably related to each other: Tokoferol is responsible for the proper operation of the endocrine glands, especially the pituitary pituitary of sex hormones and the correct sperm ripening.
The daily need for vitamin E in a man is 12 to 15 mg.
Its disadvantage can lead to male infertility due to seed degradation and reduce the number of epithelial eggs of testicles from which sperm forms.
You can get this vitamin from any nut and seeds, vegetable oils, spinach, yolks, milk and meat, dams, rough flour, soybeans.
Basics of proper nutrition for a man
Experts recommend obtaining vitamins that increase food potency: Biosynthetic substances better absorb body than artificially created.
In the daily menu, men must be present:
- green;
- sheet and usually vegetables;
- Oil culture nuts or seeds, vegetable oils;
- butter, milk, sour cream;
- eggs;
- fish or meat, seafood;
- Berries and fruit.
Meat should not be too thick, because animal fats contribute to increasing weight and, accordingly, exacerbation of potency.It is advisable to use all herbal products with or without minimal thermal processing: under the influence of high temperatures, vitamins begin to fall apart and will no longer make any benefits.
Very useful for the strength of the male celery.