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 you need for potency.
Zinc
Perhaps the main trace element for men. Zinc is a building material for testosterone, e. g. without zinc, the testosterone molecule is not formed. 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 the quality of sperm. Selenium is involved in the biosynthesis of testosterone and supports the functioning of the genital organs.
Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily dose of selenium for men: 55-70 mcg.
C vitamin
In addition to the basic functions of maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including to the genitals. Increases the synthesis of testosterone. It is a prophylaxis against prostatitis.
Foods containing vitamin C: cabbage (fresh and sauerkraut), citrus fruits (lemon, orange, mandarin, 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 its resistance to destruction. Normalizes the permeability of capillaries, which leads to better blood circulation, including 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.
Vitamins of group B
They increase the synthesis of the main male sex hormone: testosterone. Protects the liver, restores the human energy structure. Participates in 15, 000 biochemical processes that take place 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 shouldn't rely solely on pharmaceutical-derived vitamin-mineral complexes, as some synthetically produced vitamins don't 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.