The first thing to think about if you are taking care of 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, i. e. without zinc, the testosterone molecule does not form. Therefore, if there is no zinc, there is no testosterone, there is no testosterone, there is 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, nuts, egg yolk, 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 useful for men suffering from infertility, because. selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the genitals.
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, improving blood circulation, including to the genitals. Increases testosterone synthesis. It is a prophylactic against prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, tangerine, 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 the permeability of capillaries, which improves blood circulation, including to the genitals.
Foods containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, 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 the human energy structure. Participate in 15, 000 biochemical processes occurring in the human body.
Products containing a group of B vitamins: dairy products (milk, cottage cheese, 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. (for example, vitamin C or ascorbic acid). Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.