People's sexual abilities depend on so many factors: nutrition, lifestyle activity, dependence on bad habits, ecology, inheritance and the like.The full operation of the men's reproductive system provides a varied and correct diet that delivers all the necessary materials to the body.Potency vitamins and sperm are particularly important.
Men who want to increase their sexual abilities and sperm quality are recommended to pay attention to their nutrition: it should be varied with all useful minerals, trace elements, vitamins.
Vitamins needed for male health
Men need a number of vitamins and minerals to improve efficiency and health:
- Vitamin A (beta-carotene, retinol, retinoic acid);
- Vitamins B, which have a stimulating effect on central and peripheral nervous systems, including increasing sensitivity and sexual desire;
- B1 (thiamin);
- Vitamin B3 (vitamin PP, nicotinic acid or niacin);
- Vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-acorbic acid).
- Vitamin D (group of calcifers).
- Vitamin E (tocopherol).
A -vitamin a
Beta-carotene is a form of vitamin A required for normal functioning of immunity, increasing efficiency and improving human reproductive function.The daily rate of vitamin A is 5000 IU.
Beta-carotene sources of red and yellow fruits and vegetables.Above all, carrots and pumpkin, butter, egg yolk, cod -liver, fish oil.
Vitamin B1
Tiamine provides energy to the brain, the peripheral nervous system, the muscles, and reduces fatigue.You need 1.5-2.5 mg daily.The lack of this substance leads to irritability, increased fatigue, and sleep disorders.
It is possible to ensure the body with vitamin B1 in the diets of legumes, especially pea and lentils, potatoes, black bread and coarse flour, pork, ground nuts (UN -lace peanuts).
Vitamin B3
Nicotinic acid activates the function of the brain and improves the condition of the blood vessels.For adults, the daily standard of niacin is 15-25 mg, and the lack of fatigue and muscle weakness, sleep disorders and depressed conditions, and increased headaches.
Vitamin B3 can be the source of peanuts, brewery, low greasy pork, beets, some types of fish (salmon, tuna).
Vitamin B6
Pyridoxine is involved in the synthesis of happiness, serotonin hormone and ensures normal functioning of the nervous system.The daily need for the male body in vitamin B6 is 2.0-2.5 mg.Its disadvantage is irritability, numbness of the limbs, muscle weakness and fatigue.
Vitamin B6 can be obtained from the seeds of sunflower, eggs, bananas, carrots, avocado, tuna and shrimp.
Vitamin B9
Folic acid must enter any vitamin product for efficiency as it is involved in the synthesis of serotonin and norepinephrin hormones and promotes improvement of general well -being and increasing performance.The need for folic acid in men is 200 μg, anxiety, depression, fear, insomnia, increased fatigue and impaired efficiency.
It contains vitamin B9 in green leafy vegetables, cheese, citrus, lenses, salmon and tuna.
Vitamin C -Vitamin C
Vitamin C affects the formation of dopamine (the hormone responsible for sexual desire), serotonin and endorphins, and ensures the intersection of capillaries, including the sexual area.Vitamin C promotes stabilization and activation of other important substances, especially vitamin E.These are the main vitamins to increase efficiency.
Its lack is indicated by increased fatigue and tendency to frequent colds.
Vitamin C daily norm is two hundred to five hundred milligrams according to the latest recommendations of the World Health Organization.
For the purchase of vitamin C, tomatoes, green leafy vegetables, all types of citrus fruits, dried fruits, nuts, all types of cabbage, black currant, strawberry, mango, peppers and parsley, decoction or lace juice.
Vitamin D.
These vitamins are prophets that increase testosterone - the main male hormone production responsible for the efficiency and maturation of spermatosoids.It is synthesized in the body under the influence of sunlight when consuming eggs, cottage cheese, cheese, butter, milk, fish oil.
The lack of vitamins in Group D is about increasing fatigue and irritability, insomnia, depression, muscle weakness, and increased nervous irritability.
Vitamin E
Vitamin E and efficiency are inextricably linked to each other: tocopherol is responsible for the proper functioning of endocrine glands, especially the pituitary gland, which ensures the production of sex hormones and the correct maturation of the sperm.
Vitamin E daily requires 12-15 mg in a person.
The disadvantage of the man can lead to infertility, as the seed -tubules degrade and due to a decrease in the number of epithelial eggs of the testicles, from which spermatosoids are formed.
You can obtain this vitamin from any nuts and seeds, vegetable oils, spinach, egg yolk, milk and meat, bran, coarse flour, soy.
The basics of proper nutrition for a person
Experts recommend that they obtain vitamins that increase food efficiency: biosynthesis materials are more absorbed by the body than artificially created.
In the daily menu, men should be present:
- green;
- sheet and usual vegetables;
- nuts or oily plants, vegetable oils;
- Butter, milk, sour cream;
- egg;
- fish or meat, seafood;
- Berries and fruits.
Meat should not be too greasy as animal fats contribute to weight gain and, accordingly, deterioration of efficiency.It is recommended that all plant products are not used at minimal heat treatment or not at all: high temperatures cause vitamins to break down and no longer benefits.
Very useful for the performance of the male celery.