A person's sexual abilities depend on so many factors: food, lifestyle activity, dependence on bad habits, ecology, inheritance and the like.Complete functioning of the male reproductive system provides a varied and accurate diet that supplies all the substances needed for the body.Vitamins for the strength and proper baking of the sperm are especially important.
Men who seek to enhance their sexual abilities and sperm quality are recommended to pay attention to their food: they must be varied, saturated with all useful minerals, trace elements, vitamins.
Vitamins needed for male health
To improve power and health in general, men need a whole 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 increasing sensitivity and sexual desire;
- B1 (thiamine);
- Vitamin B3 (vitamin PP, nicotinic acid or niacin);
- Vitamins B6 (pyridoxine or pyridoxy);
- Vitamin B9 (folic acid).
- Vitamin C (L -acscorbic Acid).
- Vitamin D (Calciferol Group).
- Vitamin E (Tokopherol).
Vitamin a
Beta-carotene is one of the forms of vitamin A, needed for normal functioning of immunity, enhancing power and improving a human reproductive function.The daily rate of vitamin A is 5000 IU.
Beta-carotene springs are red and yellow fruits and vegetables.First of all, it is carrots and squash, butter, egg yolk, liver liver, fish oil.
Vitamins B1
Tiamin provides energy in the brain, peripheral nervous system, muscles, reduces fatigue.Its need is 1.5-2.5 mg daily.Lack of this substance leads to irritability, increased fatigue, sleep disturbances.
Postensible to provide the body with vitamin B1 on the diet of legumes, especially peas and lentils, potatoes, black bread and products made of thick flour, pork, soil nuts (unsaturated peanuts).
Vitamins B3
Nicotinic acid activates brain function, improves the condition of blood vessels.The daily rate of niacin for an adult is 15-25 mg, and its absence is manifested by an increased fatigue and weakness of muscles, sleep disorders and depressive states and headaches.
The source of vitamin B3 can be peanuts, beer yeast, low pork, beets, some types of fish (salmon, tuna).
Vitamins 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 2.0-2.5 mg.Its disadvantage is manifested by irritability, limb numbness, muscle weakness and fatigue.
You can get vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocados, tuna and shrimp.
Vitamin B9
Folic acid should enter any vitamin complex for power, as it is involved in the synthesis of serotonin and norepinephrine hormones, and helps improve overall well -being and increase performance.The need for folic acid in men is 200 μg, lack of anxiety, depression, fear, insomnia, increased fatigue and impaired power.
It contains vitamin B9 in green leafy vegetables, cheese, citrus, lentils, salmon and tone.
Vitamin C.
Vitamin C affects the formation of dopamine (hormone responsible for sexual desire), serotonin and endorphins, and also provides the capillary cross ability, including in the man's genital area.Vitamin C helps stabilize and activate other important substances, in particular, vitamin E. These are the main vitamins to increase power.
Its absence is indicated by the increase in fatigue and the tendency for frequent cooling.
The daily rate of vitamin C is, 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 kinds of citrus fruits, dried fruits, nuts, all kinds of cabbage, currant, strawberries, mangoes, bell pepper and parsley, a rescue or rose berries.
Vitamin D.
These vitamins are prophets that increase testosterone production - the main male hormone, which is responsible for the strength and maturity of sperm.It is synthesized in the body under the influence of sunlight, when eating eggs, cottage cheese, cheese, butter, milk, fish oil.
Lack of group D vitamins speaks of an increased fatigue and irritability, insomnia, depression, muscle weakness, increased nerve excitement.
Vitamin e
Vitamin E and power are inseparable to one another: Tocopherol is responsible for the correct functioning of the endocrine glands, especially the pituitary gland that ensures sex hormone production and accurate sperm baking.
The daily need for vitamin E in a man is from 12 to 15 mg.
Its disadvantage can lead to male infertility due to degradation of seed tubules and a decrease in the number of epithelial eggs of the testicles from which sperm is formed.
You can get this vitamin from any nut and seed, vegetable oils, spinach, egg yolk, milk and meat, bran, thick flour, soybeans.
The basics of proper food for a man
Experts recommend taking vitamins that increase power from food: biosynthetic substances are better absorbed by the body than are artificially created.
In the daily menu, men should be present:
- green;
- ordinary sheets and vegetables;
- nuts or seeds of crops of oil seeds, vegetable oils;
- butter, milk, sour cream;
- eggs;
- fish or meat, seafood;
- Berries and fruits.
Meat should not be too fat, as animal fats contribute to weight gain and, accordingly, worsening power.It is advisable to use all herbal products with minimal heat treatment or without it: Under the influence of high temperatures, vitamins begin to decompose and will no longer benefit.
Very useful for male celery power.