A person's sexual possibilities depend on so much factors: nutrition, lifestyle activities, bad habits, ecology, inheritance and approved addiction.The fully operation of the male reproductive system provides a variety and correct diet that provides all the necessary items in the body.Vitamins are especially important for the potential of sperm and properly.
Men who want to increase their sexual capabilities and sperm quality are recommended to focus on nutritions: various useful minerals, trace elements, vitamins should be saturated with vitamins.
Necessary vitamins for male health
In general, you need a number of vitamins and minerals in men to improve potential and health:
- Vitamin A (beta-carotene, retinol, retinoic acid);
- B vitamins, which stimulates central and peripheral nervous systems, including basic and peripheral nervous systems, sensitivity and sexual desire;
- B1 (thiamine);
- Vitamin B3 (Vitamin PP, Nichotic Acid or Niacin);
- Vitamin B6 (pyridoxine or pyridoxol);
- Vitamin B9 (folic acid).
- Vitamin C (L-acscorbic acid).
- Vitamin D (a calciferol group).
- Vitamin E (tocopherol).
Vitamin a
Beta-carotene is one of the forms of vitamin A, which is necessary for normal operation, increasing potential and improving a person's reproductive function.The daily rate of vitamin A is 5000 iu.
Beta-carotine sources are red and yellow fruits and vegetables.First of all, the carrots and pumpkin, butter, egg yolk, cod liver, fish oil.
Vitamin B1
Tiamin gives the brain, peripheral nervous system, muscles, reduces fatigue.Its need is 1.5-2.5 mg per day.The absence of this article causes irritation, increasing fatigue and sleep disorders.
Vitamin B1 vitamin B1 is possible to provide peas and lentils, potatoes, black bread and potatoes, pork, pork, soil hazel (UN-astick).
Vitamin B3
Nichotic acid activates the activity of the brain, improves the situation of blood vessels.Niacin's daily routine for a mature man is 15-25 mg, its deficiency is indicated by the increase in fatigue and muscle weakness, sleep disorders and depressive states and headaches.
Source of vitamin B3 is peanuts, beer mayus, low-friendly pork, beet, some types of fish (Somon, Tuna).
Vitamin B6
Pyridoxine provides normal operation of the synthesis of the hormone of happiness, serotonine and nervous system.The daily needs of a male body with vitamin B6 is 2.0-2.5 mg.Disadvantage shows itself with irritation, muscle weakness, muscle weakness and fatigue.
You can get B6 vitamin from sunflower, eggs, bananas, carrots, avocados, tuna and shrimp seeds.
Vitamin B9
As part of the synthesis of folonic acid, serotonin and norepinephist hormones, it must enter any vitamin complex for the potential and helps increase the general compliance and performance.In men, the need for folic acid is 200-mkg, anxiety, depression, fear, insomnia, growing fatigue and impaired potential.
Contains vitamin B9 containing green leaved vegetables, cheese, citrus, lentils, salmon and tuna.
Vitamin C.
Vitamin C Dopamine affects the formation of serotonin and endorphins, and at the same time ensures the cross-capacity of the capillaries, including human genitalia.Vitamin C, especially vitamin E, especially vitamin E, are key vitamins to increase potential.
His absence is indicated by increasing fatigue and often trends.
Daily norm of vitamin C, according to the latest recommendations of the world health organization, from two hundred and five hundred milegrams.
To get vitamin C, green leafy vegetables, all kinds of citrus, dried fruits, nuts, nuts, mango, mangoes, peppers or parsley, peppers or parsley, peppers or parsley, peppers or parsley should be eaten.
Vitamin D.
These vitamins are the prophets that increase the production of testosterone - the main male hormone responsible for the potential and maturity of Spermatozo.Eggs, cutting cheese, cheese, fat, milk, milk, fish oil are synthesized in the body while eating.
The D is not the lack of vitamins of the Group D, fatigue and irritation, insomnia, depression, muscle weakness, annoying excitement.
Vitamin E
Vitamin E and the potential are inextricably related to each other: Tocopherol is responsible for the proper functioning of endocrine glands, especially the pituitary glands, which ensures the production of sex hormones and the correct growing sperm.
A daily need for vitamin E in a person is 12 to 15 mg.
Its disadvantage can lead to male infinity due to the decrease in the number of epithelial eggs of the testicles of seed pipes and the testicular eggs in sperm.
This vitamin can get any nuts, vegetable oils, spinach, egg yolk, milk and meat, bran, coarse flour.
Basics of proper nutrition for human
Experts advise you to obtain vitamins that increase the potential of food: biosynthetic substances are better absorbed by the body than artificially created.
Men should participate in the daily menu:
- green;
- layer and ordinary vegetables;
- Hazelnuts or seeds of oil plants, vegetable oils;
- butter, milk, sour cream;
- Eggs;
- fish or meat, seafood;
- Berries and fruits.
The meat should not be too fat because animal fats are contributed to weight loss and therefore the deterioration of the potential.It is recommended to use all plant products minimal heat treatment or without: Vitamins start to break down under high temperatures and no more benefits.
Men are very useful for the power of celery.