A man's sex life is subject to many external factors that directly or indirectly affect health in general. The amount of exercise, general activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - this is just a short list of what can cause a disorder.
The reproductive system must receive all the necessary vitamins and trace elements for full function, therefore eating behavior and nutrition play an important role. Medicinal vitamin complexes are not always kept free in the body, it is much more useful to take vitamins from natural products - this will ensure the strength and maturation of the sperm.
These men who would like to increase their sexual opportunities are also interested in sperm quality. However, a complete varied diet will help in this case.
Vitamins for men's health.
In order to increase activity and generally improve the health of his body, a man will need a lot of nutrients and vitamins.
Specifically, male viability depends on the level in the body of elements such as retinol (vitamin A), B vitamins, tocopherol, ascorbic acid and drugs belonging to the calciferol group.- Beta-carotene, also known as retinoic acid and retinol, is responsible for immune system functions that affect health. You can increase the amount of vitamin A (β-carotene) by changing your diet - you need to add vegetables to the usual menu: red and yellow fruits are suitable, vegetables - pumpkin and carrots. The amount of vitamin A will also increase if marine and ocean fish are actively introduced into the diet
- Vitamin B1 (thiamine)ensures brain function and the peripheral nervous system needs it as well. An adult needs about 1. 5-2 mg per day. Thiamine deficiency is considered a lack of sleep. If the level of vitamin V1 in the blood is extremely low, then problems with sleep and fatigue may occur and irritability occurs. B1 enters the body from foods such as potatoes, lentils, Armenian snacks, pork, legumes (including peas), as well as bread and flour products.
- B3starts the brain and the whole nervous system, has a positive effect on the condition of blood vessels. The daily intake of B3 for a man is about 15-25 mg and the lack of it is fraught with high fatigue, muscle weakness, sleep disorders, depression and headache. Some types of fish (salmon and tuna), pork (with the least amount of fat), brewer's yeast, peanuts and beets are suitable as a source of niacin.
- B6 (pyridoxine)is involved in the synthesis of serotonin, which is also called the hormone of happiness. It is necessary for the proper functioning of the nervous system. The male body needs 2. 0-0. 5 mg of pyridoxine per day. B6 deficiency affects performance and physical activity, possibly numbness of the limbs and the development of muscle weakness.
- B9 (folic acid)is included in almost every vitamin complex). In addition to the production processes of norepinephrine and serotonin. Folic acid is involved in improving performance. The daily dose is 200 mg and if the body does not have enough vitamin B9, then this can lead to the development of anxiety, depression, fear and power disorders. For a natural intake of vitamin B9, you should include salmon, lettuce, cheese, citrus fruits and lentils in your diet.
- Vitamin Cis known to almost everyone, it is responsible for the production of dopamine (a hormone that controls pleasure and orgasm). The permeability of the vessels also increases significantly, which leads to an erection. Vitamin C also interacts with other substances, stabilizes them and, if necessary, activates other useful substances, for example, vitamin E stabilizes - this has been proven. Vitamin C is widely used in the traditional treatment of activity problems, but its severe deficiency can adversely affect the treatment process and be somewhat observed. The WHO said that according to the latest recommendations of scientists, the daily intake of vitamin C ranges from 200 mg to 500 mg and is better taken from food. Experts advise taking vitamin C from foods, especially citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables for this. Low levels of vitamin C can lead to high fatigue and colds.
- Vitamin Dis a prohormone that accompanies the production of the male sex hormone, which is responsible for maintaining potency, sperm maturation and reproductive system function. Synthesis in the human body occurs when foods such as milk and butter, fish, cheese and cottage cheese are consumed. Vitamin D deficiency is fraught with high fatigue, the general emotional state is assessed as complex, aggravated by increased nervous stimulation, depression and muscle weakness may occur.
- Vitamin Eis closely related to men's health and activity, because tocopherol is involved in ensuring the smooth functioning of the endocrine glands (especially the pituitary gland, which is responsible for the production of hormoneand normal sperm maturation). A man needs about 12-15 mg of vitamin E a day. Lack of tocopherol can affect men's health in the saddest way and even lead to infertility in men). Vitamin E can be obtained from food, it can be seeds or nuts, vegetable oils, egg yolk and meat dishes.
The main aspects of men's nutrition.
A man's daily diet should include:
- fresh vegetables and leafy salads?
- herbs and aromatic herbs?
- oilseed products - seeds, nuts or oils?
- dairy products: sour cream, butter and milk
- eggs (can be chicken or quail).
- seafood and fish?
- meat and meat offal?
- fruits, berries.
When choosing meat, you should pay attention to the fat content - animal fat will only contribute to weight gain, which will definitely negatively affect strength. Plant products should not be subjected to prolonged heat treatment - high temperatures destroy vitamins and nutrients.