The first thing to think about if you care about your sexual health is whether your diet contains all the vitamins and minerals necessary for potency.
Zinc
Perhaps the main trace element for men. Zinc is a building material for testosterone, ie. without zinc, a testosterone molecule is not formed. So if there is no zinc, no testosterone, no testosterone, no potency.
Zinc increases sperm motility and has a preventive effect against prostatitis. Zinc is also necessary for normal development, growth and immunity.
Products that contain zinc: fish (perch, trout, herring, saura, 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 important mineral for men. Selenium affects reproductive function, and will be very useful for men who suffer from infertility, because. selenium improves sperm quality. Selenium is involved in testosterone biosynthesis and supports the functioning 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 functions of maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including the genitals. Increases testosterone synthesis. It is a preventive remedy against prostatitis.
Foods that contain vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, mandarin, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
vitamin E.
A natural antioxidant that promotes cell renewal and increases their resistance to destruction. Normalizes capillary permeability, which leads to improved blood circulation, including 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.
B vitamins
They increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores human energy structure. It participates in 15, 000 biochemical processes that take place in the human body.
Products containing vitamin B group: 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 only on vitamin-mineral complexes obtained from pharmaceutical products, because some synthetically produced vitamins do not work properly in the body. (for example, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.