The sexual capacities of a man depend on so many factors: nutrition, activity of lifestyle, dependence on bad habits, ecology, inheritance and others.The complete operation of the male reproductive system provides a diversified and correct diet which provides all the substances necessary for the body.Power vitamins and the appropriate maturation of sperm are particularly important.
Men seeking to increase their sexual capacities and their quality of sperm are recommended to pay attention to their nutrition: it should be diversified, saturated with all useful minerals, trace elements, vitamins.
Vitamins necessary for male health
To improve power and health in general, men need a full range of vitamins and minerals:
- Vitamin A (beta-carotene, retinol, retinoic acid);
- Vitamins B, which have a stimulating effect on central and peripheral nervous systems, including increased sensitivity and sexual desire;
- B1 (Thiamine);
- Vitamin B3 (vitamin pp, nicotinic or niacin acid);
- Vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-ACCORBIC ACID).
- Vitamin D (calciferols group).
- Vitamin E (Tokoferol).
Vitamin A
Beta-carotene is one of the forms of vitamin A, necessary for the normal functioning 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 and yellow fruits and vegetables.First of all, these are carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tiamine provides energy to the brain, the peripheral nervous system, muscles, reduces fatigue.Its need is 1.5 to 2.5 mg per day.The absence of this substance leads to irritability, an increase in fatigue, to sleep disorders.
It is possible to provide the body with vitamin B1 in the diet of legumes, in particular peas and lenses, potatoes, black bread and coarse flour, pork, earth nuts (non -frightened peanuts).
Vitamin B3
Nicotinic acid activates the functioning of the brain, improves the condition of the blood vessels.The daily norm of niacin for an adult man is 15 to 25 mg, and his deficiency manifests in an increase in fatigue and muscle weakness, sleep disorders and depressive states and headache.
The source of vitamin B3 can be peanuts, brewer's yeast, low pork in fat, beets, varieties of fish (salmon, tuna).
Vitamin B6
Pyridoxine participates in the synthesis of the hormone of happiness, serotonin, and ensures the normal functioning of the nervous system.The daily need of the male body in vitamin B6 is 2.0 to 2.5 mg.Its disadvantage manifests itself by irritability, numbness of the limbs, muscle weakness and fatigue.
You can get vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid must enter any complex of vitamins for power, because it is involved in the synthesis of serotonin and noradrenaline hormones, 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 altered power.
It contains vitamin B9 in green leafy vegetables, cheese, citrus, lenses, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (hormone responsible for sexual desire), serotonin and endorphins, and also ensures the cross capacity of capillaries, including in the genital area of humans.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 increased fatigue and a tendency to frequent colds.
The daily standard of vitamin C is, according to the latest recommendations from 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, dried fruits, nuts, all types of cabbage, black curances, strawberries, mangoes, pepper and parsley, a decoction or rose berries.
Vitamin D.
These vitamins are prophetons who increase the production of testosterone - 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, eating eggs, cottage cheese, cheese, butter, milk, fish oil.
The absence of vitamins of the group D 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 proper functioning of the endocrine glands, in particular the pituitary gland which ensures the production of sex hormones and the correct ripening of the sperm.
The daily need for vitamin E in a man is 12 to 15 mg.
Its drawback can cause male infertility due to the degradation of seed tubules and a decrease in the number of epithelial eggs from the testicles from which sperm are formed.
You can get this vitamin from nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, sound, coarse flour, soy.
Fundamentals of good nutrition for a man
Experts recommend obtaining vitamins that increase the power of food: biosynthetic substances are better absorbed by the body than on the plane artificially.
In the daily menu, men must be present:
- Green;
- Ordinary leaf and vegetables;
- Walnuts or oil seeds, vegetable oils;
- Butter, milk, sure cream;
- eggs;
- Fish or meat, seafood;
- Bays and fruits.
The meat should not be too fatty, because animal fats contribute to weight gain and, therefore, to the deterioration of power.It is advisable to use all plant products with minimal heat treatment or without it: under the influence of high temperatures, vitamins begin to decompose and will no longer bring advantages.
Very useful for the power of male celery.