The sexual abilities of a man depend on so many factors: nutrition, lifestyle activity, addiction to bad habits, ecology, inheritance and the like.The complete functioning of the male reproductive system provides a diverse and correct diet that supplies all the necessary substances to the body.Vitamins for the proper power and maturation of sperm are especially important.
Men are recommended to increase their sexual abilities and sperm quality to pay attention to their nutrition: it must 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 wide 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 the increase in sensitivity and sexual desire;
- B1 (thiamine);
- vitamin B3 (vitamin PP, nicotinic acid or niacin);
- Vitamin B6 (pyridoxin or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-acscorbic acid).
- Vitamin D (Calciferoles Group).
- Vitamin E (Tokoferol).
Vitamin a
Betacarotene is one of the vitamin A forms, necessary for the normal functioning of immunity, increasing power and improving the reproductive function of a man.The daily vitamin A rate is 5000 IU.
Betacarotene sources are red and yellow fruits and vegetables.First, they are carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tiamin provides energy to the brain, the peripheral nervous system, muscles, reduces fatigue.Your need is 1.5-2.5 mg per day.The lack of this substance leads to irritability, greater fatigue, sleep disorders.
It is possible to provide vitamin B1 in the legume diet, especially peas and lentils, potatoes, black bread and products made of thick flour, pork, mud nuts (peanuts not with kisses).
Vitamin B3
Nicotinic acid activates the functioning of the brain, improves the condition of blood vessels.The daily norm of niacin for an adult man is 15-25 mg, and his deficiency is manifested by an increase in fatigue and muscle weakness, sleep disorders and depressive states, and headaches.
The vitamin B3 source can be peanuts, beer yeast, low fat meat, beet, some fish varieties (salmon, tuna).
Vitamin B6
Pyridoxin participates in the synthesis of happiness hormone, serotonin, and guarantees 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 is manifested by irritability, numbness of the extremities, muscle weakness and fatigue.
You can obtain vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid should enter any vitamins complex for power, since it is involved in the synthesis of serotonin and norepinephrine hormones, and helps improve good and increase performance.The need for folic acid in men is 200 μg, its lack of anxiety, depression, fear, insomnia, greater fatigue and deteriorated power.
It contains vitamin B9 in green leafy vegetables, 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 ability of crossed capillaries, even 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 fault is indicated by an increase in fatigue and the tendency to frequent colds.
The daily standard of vitamin C is, according to the latest recommendations of the World Health Organization, from two hundred to five hundred milligrams.
To obtain vitamin C, it is necessary to eat tomatoes, green leafy vegetables, all types of citrus, dry fruits, nuts, all kinds of cabbage, black currants, strawberries, mangoes, pepper and parsley, a decoction or rose beers.
Vitamin D.
These vitamins are prophets that increase testosterone production: the main male hormone, which is responsible for the power and maturation of sperm.It is synthesized in the body under the influence of sunlight, when eating eggs, cottage cheese, butter, milk, fish oil.
The lack of group D vitamins speaks of an increase in fatigue and irritability, insomnia, depression, muscle weakness, the greatest nervous excitability.
Vitamin e
Vitamin E and power are inextricably linked to each other: tocopherol is responsible for the correct functioning of the endocrine glands, especially the pituitary gland that guarantees the production of sex hormones and the correct maturation of the sperm.
The daily need for vitamin E in a man is 12 to 15 mg.
Its disadvantage can lead to male infertility due to the degradation of the seeds of the seeds and a decrease in the number of epithelial eggs of the testicles from which sperm are formed.
You can obtain this vitamin of any nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, thick flour, soy.
Fundamentals of adequate nutrition for a man
Experts recommend obtaining vitamins that increase the power of food: biosynthetic substances are better absorbed by the body than artificially created.
In the daily menu, men must be present:
- green;
- ordinary leaf and vegetables;
- nuts or seeds of oleaginous crops, vegetable oils;
- butter, milk, sour cream;
- eggs;
- fish or meat, shellfish;
- Berries and fruits.
The meat should not be too fat, since animal fats contribute to weight gain and, consequently, to the deterioration of power.It is advisable to use all plant products with a minimum or without it: under the influence of high temperatures, vitamins begin to break down and will no longer bring any benefit.
Very useful for male celery power.