A man's sexual abilities depend on so many factors: nutrition, lifestyle activities, dependence on bad habits, ecology, heredity and the like.The full operation of the male reproductive system provides a diversified and correct diet that provides all the substances necessary for the body.The vitamins for the power and the correct maturation of the sperm are particularly important.
It is advisable to men who try to increase their sexual skills and the quality of sperm to pay attention to their diet: 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 whole series of vitamins and minerals:
- Vitamin A (beta-carotene, retinol, retinoic acid);
- B vitamins, which have a stimulating effect on the central and peripheral nervous system, including the increase in sensitivity and sexual desire;
- B1 (Thiamina);
- Vitamin B3 (vitamin pp, nicotinic acid or niacin);
- Vitamin B6 (pyridossin or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-acscorbic acid).
- Vitamin D (Calciferol group).
- Vitamin E (Tokoferol).
Vitamin A.
Beta-carotene is one of the vitamin A forms, necessary for the normal functioning of immunity, increasing the 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 fruit and vegetables.First of all, they are carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tiamin provides brain, peripheral nervous system, muscles, reduces fatigue.His need is 1.5-2.5 mg per day.The lack of this substance leads to irritability, the increase in fatigue, to sleep disorders.
It is possible to provide the body with vitamin B1 in the legume diet, in particular peas and lentils, potatoes, black bread and products made of coarse flour, pork, land nuts (peanuts not emitted).
Vitamin B3
Nicotinic acid activates the functioning of the brain, improves the condition of the blood vessels.The daily rule of niacin for an adult man is 15-25 mg and his deficiency is manifested with an increase in fatigue and muscle weakness, sleep disturbances and depressive states and headache.
The source of vitamin B3 can be peanuts, brewer's yeast, low -fat pig, beets, some varieties of fish (salmon, tuna).
Vitamin B6
Pyridossin takes part in the synthesis of the hormone of happiness, of serotonin and guarantees 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, numbness of the limbs, muscle weakness and fatigue.
You can get vitamin B6 from sunflower seeds, eggs, bananas, carrots, avocado, tuna and prawns.
Vitamin B9
Folic acid must enter any vitamin complex for power, since it is involved in the synthesis of serum hormones and norepinephrine and helps to improve general well -being and increase performance.The need for folic acid in men is 200 μg, his lack of anxiety, depression, fear, insomnia, increase in fatigue and compromised power.
It contains vitamin B9 in green leafy vegetables, cheese, citrus, lentils, salmon and tuna.
Vitamin C.
Vitamin C affects the formation of dopamine (hormone responsible for sexual desire), serotonin and endorphins and also guarantees the capacity of cross -country of the capillaries, also in the genital area of man.Vitamin C helps to stabilize and activate other important substances, in particular, vitamin E. These are the main vitamins to increase power.
Its lack is indicated by the increase in fatigue and the tendency to frequent colds.
The daily rule of vitamin C is, according to the latest recommendations of 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 fruits, dried fruit, walnuts, all types of cabbage, black currant, strawberries, mango, pepper and parsley, a decocation or rose berries.
Vitamin D.
These vitamins are prophetors that 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, when eating eggs, cottage, cheese, butter, milk, fish oil.
The lack of vitamins of group D speaks of an increase in fatigue and irritability, insomnia, depression, muscle weakness, the increase in nervous etchitability.
Vitamin E.
Vitamin E and power are inextricably linked to each other: the tocopherol is responsible for the correct operation of the endocrine glands, in particular of the pituitary glands that guarantees the production of sex hormones and the correct maturation of sperm.
The daily need for vitamin and in a man is between 12 and 15 mg.
Its disadvantage can lead to male infertility due to the degradation of seed tubules and the decrease in the number of epithelial eggs of the testicles from which spermatozoa are formed.
You can get this vitamin from any seeds and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, coarse flour, soy.
Foundations of correct nutrition for a man
Experts recommend obtaining vitamins that increase power from food: biosynthetic substances are better absorbed by the body that created artificially.
In the daily menu, men must be present:
- green;
- ordinary sheet and vegetables;
- Walnuts or seed seeds of oil seeds, vegetable oils;
- butter, milk, sour cream;
- egg;
- fish or meat, seafood;
- Berries and fruits.
The meat should not be too fat, since animal fats contribute to the increase in weight and, consequently, to the deterioration of the power.It is recommended to use all vegetable products with a minimum or without at all: under the influence of high temperatures, vitamins begin to decompose and will no longer lead any benefit.
Very useful for the power of male celery.