The first thing to consider if you are taking care of your sexual health is if your diet contains all the vitamins and minerals needed for strength.
ZINC
Probably the main trace element for men. Zinc is a building material for testosterone, d. m. th. without zinc, the testosterone molecule is not formed. Therefore, if there is no zinc, no testosterone, no testosterone, no power.
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 testosterone biosynthesis 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 the genitals. Increases testosterone synthesis. It is a prophylactic against prostatitis.
Foods that contain 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 capillary permeability, which leads to improved blood circulation, including the genitals.
Foods that contain vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.
Daily dose of vitamin E for men: 30 mg.
vitamin B
They increase the synthesis of the main male sex hormone - testosterone. Protects the liver, restores the structure of human energy. Participate in 15, 000 biochemical processes that take place in the human body.
Products that contain a group of B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
Daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely only on vitamin-mineral complexes of pharmaceutical origin, as some synthetically produced vitamins do not function 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.