If you are striving for sexual health, the first thing you need to think about 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 block of testosterone, i. without zinc, the testosterone molecule is not formed. Therefore, if there is no zinc, no testosterone, no testosterone, no potency.
Zinc increases the motility of sperm and has a preventive effect against prostatitis. Zinc is also essential for normal development, growth and immunity.
Products containing zinc: fish (perch, trout, herring, salmon), wheat bran, oysters, shrimp, garlic, walnuts, 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 beneficial for men with infertility because. selenium improves sperm quality. Selenium is involved in the biosynthesis of testosterone and supports genital function.
Selenium-containing products: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
Daily selenium dose for men: 55-70 mcg.
vitamin C
In addition to the basic functions of maintaining immunity, it increases the flexibility of blood vessels and improves blood circulation, including the genitals. Increases testosterone synthesis. It is used to prevent inflammation of the prostate.
Foods containing 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
It is a natural antioxidant that promotes cell renewal and increases their resistance to destruction. It normalizes the permeability of capillaries, which improves blood circulation, including the genitals.
Foods containing vitamin E: vegetable oils (olives, sunflowers, corn), egg yolks, celery, green onions.
Daily dose of vitamin E for men: 30 mg.
B vitamins
They increase the synthesis of the main male sex hormone, testosterone. Protects the liver, restores the human energy structure. It is involved in 15, 000 biochemical processes in the human body.
Products containing vitamin B group: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
The daily dose of vitamin B for men: vitamin B6 2 mg, vitamin B12 2 mcg.
Do not rely solely on pharmaceutical-derived vitamin-mineral complexes, as some synthetically produced vitamins do not work properly in the body. (e. g. vitamin C or ascorbic acid). Vitamins and minerals from natural foods are more effective than their synthetic counterparts.