The general word potency usually describes a man’s ability to live a normal sex life.
But this term is much broader than just the degree of tension in the penis, the potency is the strength of desire, and the speed of an erection, and the ability to ejaculate, and ultimately the possibility of pleasure and discharge.
The good potency of a man is his pride, his self-confidence, that is the essence of his manhood. The problems in this area are particularly painful.
About 20 years ago, 80% of violations in this area were attributed to psychogenic factors and only 20% were caused by physiological (or organ) problems, but now the situation is rapidly getting worse.
It is affected by stress, social pressure and rhythm of life, smoking, and a sedentary lifestyle.
But the most important thing is nutrition, which now contains fast carbohydrates, trans fats and preservatives.
To improve one of the most important functions of the male body, it is enough to review your diet and add:
- Products:
- Oysters and mussels
- Chocolate
- Ginger root
- cardamom
- Walnut
- Pumpkin seeds
- Spices
- Saffron
- Nutmeg
- Vanilla
- Carnation
- Mixed spice
- cardamom
- Coriander
Nuts and seeds
It is a well-digested plant protein and a source of the essential amino acid L-arginine. "Useful" Omega-3 contains polyunsaturated fatty acids that strengthen blood vessels. Vitamins E and A have a strong antioxidant effect and protect blood vessels.
In terms of composition, walnuts and almonds are particularly distinguishable.
Sesame seeds are high in calcium.
L-arginine in 100 g.
- Pumpkin seeds - 5353 mg.
- Dried peas - 2188 mg.
- Walnut - 2278 mg.
- Cedar - 2413 mg.
- Unpolished rice - 602 mg.
Fish, seafood, including caviar, mussels, shrimp
It contains almost the entire spectrum of fat-soluble vit. - A, D, E, K, which makes them almost indispensable in the diet.
They contain a lot of iodine, which activates the thyroid gland, selenium and zinc, which are directly involved in the synthesis of hormones, essential amino acids.
Fatty marine fish species (cod, perch) are a rich source of vitality. D.
In the male body, they contribute to the production of the main sex hormone testosterone, increase the power of attraction, promote fat burning and increase muscle mass.
Red meat
It is a source of essential cholesterol needed for testosterone synthesis. And that's it.
Fruits and vegetables in yellow and orange colors
The color indicates the presence of provitamin A, beta-carotene, a powerful antioxidant that helps maintain fertility and protects against cancer. And by eating vegetables and fruits, you can get vit. And without the risk of overdose.
In addition, all plant foods contain a lot of fiber, which, while not affecting potency, reduces the risk of obesity and normalizes intestinal function.
Egg
An ideal combination of protein and iodine with vitamins B5 and B6, H, PP, K, D, A, B, E, C.
The use of eggs increases endurance, helps to absorb and maintain muscle mass, improves penile blood flow and sensitivity.
Honey
The oldest cure, it is believed that ginseng honey as well as chestnut and buckwheat honey are the most effective. The composition of honey is close to human plasma, it contains useful sugar fructose, many phytoncides (plant disinfectants), potassium, sodium, magnesium, iron, natural acids.
It has a strengthening anti-inflammatory effect and improves prostate function. It has a mild diuretic and uroseptic effect, normalizes urination. Thanks to its natural bactericidal ingredients, it stimulates the immune system and cures latent infections.
The plant enzymes (invertase, diastase, etc. ) in it improve the blood circulation of the urinary tract, increase the strength and duration of erections.
Greens (sorrel, parsley, arugula, celery) and garlic
In addition to calcium, parsley and garlic contain folic acid and B vitamins needed to produce sperm, which improve innervation, increase sexual duration and feelings during.
Garlic contains many essential oils and phytoncides that have aphrodisiac properties.
Avocado
It combines high calorie content with good digestibility.
Wording:
- polyunsaturated acids
- vit. C, D, E, B, PP,
- folic acid,
- phosphorus,
- potassium,
- magnesium,
- Iron.
Avocado is one of the few foods that contain carnitine, which provides oxygen transport. This affects the rapid arousal and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and vit. D, contain useful proteins and amino acids. The effect of dairy products is related to the optimal combination of trace elements such as calcium, zinc and magnesium. Magnesium helps to relax the blood vessel wall, which means it increases the blood supply to the penis during an erection.
However, the use of pure milk is undesirable because many adults have intolerances - lactase deficiency that progresses with age, causing bloating and disruption of the intestinal microflora.
Red wine and coffee
It is quite controversial in terms of proper nutrition, it is usually recommended to consume small amounts of food. However, red wine contains a substance resveratrol that slows down the conversion of testosterone to estrogen, and caffeine can selectively dilate the blood vessels in the penis.
One way or another, but it has the properties of the strongest aphrodisiac, it often increases the power of attraction and the severity of desire.
Substances that affect potency and function
To understand what and how it affects men’s power, one needs to take a brief trip into the world of men’s health and understand how to regulate potential.
The peak age is 25 years. After that, the hormonal background is constant for a while. This plateau lasts for 30-35 years. After reaching this age, testosterone production begins to decline gradually, by about 1. 6% per year.
Testosterone was the first hormone to be identified and measured in the body, and in 1939 the Nobel Prize was awarded for discovering a method for creating a dosage form.
It determines the power of libido, that is, the power of desire. It is even more important in puberty, when hormonal seizures rise rapidly.
It enchants the boy to help him grow his penis and increase muscle mass, roughen his voice and develop a special, masculine hair growth. Nevertheless, no clear data has yet been received on its specific role in the set-up process.
The main condition for an erection is good blood vessels. It is affected by two factors - the elasticity of the walls of the blood vessels and the substance that dilates them, nitric oxide.
Cholesterol plaques are deposited in the thickness of the vessel wall, narrowing the lumen and blocking blood flow during an erection. The penile arteries supplying the penis are about 2-3 mm in diameter, so circulatory disorders occur very easily.
Nitric oxide is formed in the wall of the vessel and causes long-term dilation, allowing the cavernous bodies to be filled with whole blood and the penis to remain active.
Fat percentage is very important. Adipose tissue contains the enzyme aromatase, which converts active testosterone to female estrogen.
In obesity (waist greater than 104 cm), this process takes up a significant portion of the male hormones, which reduces cravings and causes disorders of the cardiovascular system.
All you need is a little estrogen - these are responsible for the processes of cognition, memory, and creative thinking. Facilitate pain tolerance. Even libido is slightly dependent on the ratio of male to female sex hormones.
Most often, this complex system, especially at a young age, is not affected by severe organ disorders but by an unhealthy lifestyle and ignorance of the body’s needs.
A significant portion of potency disorders can be eliminated with a rational diet. Listed below are substances whose presence in the diet eliminates imbalances and improves the male reproductive system.
Cholesterol
Fats consumed with food get into the liver and are converted to cholesterol.
It is divided into "fractions" in the liver, meaning "good" and "bad" cholesterol. "Bad" refers to low-density lipoproteins. They deposit in the blood vessels and cause the formation of atherosclerotic plaques.
It is found in fat, fatty meats, liver and fatty dairy products.
However, in a strictly measured volume, all the information about the danger of cholesterol is only in excess. This component is part of any cell wall and is the material for the formation of all steroid hormones.
The cholesterol core is found in the structure of the testosterone molecule and its precursor progesterone. With a sharp decline in animal fats, food production decreases.
Most of the required cholesterol (90%) - 250 mg / 100 ml of blood - is synthesized by the liver itself. Up to 1500 mg per day can be obtained.
Omega-3 and Omega-6 are polyunsaturated fatty acids
There is also "good" cholesterol, or high-density lipoprotein (HDL). It fights atherosclerosis in the blood vessels and increases their flexibility, reducing inflammation.
The most important fatty acids for the formation of Omega-3 and Omega-6.
Polyunsaturated fatty acids have a function other than the protection of blood vessels - they form special vasodilators.prostaglandins. It is a class of hormone-like substances that can enhance an erection.
The process is due to the venous locking mechanism (blockage of blood outflow) and the relaxation of the muscles of the cavernous bodies, as a result of which they become intensely filled with blood.
PUFAs are irreplaceable factors that are not formed in the body and must be fed.
The daily requirement is 5-10 g per day.
PUFAs are rich in fatty fish (tuna, trout, salmon), fish oil and caviar, unrefined vegetable oils (flaxseed, canola, soybeans, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs are better absorbed when taken with vitamin E - it is best to include foods rich in both elements in your diet.
The optimal ratio of these acids in foods is 1: 3-1: 6 and this should be strictly adhered to.
| 100 g | Omega-3, g | Omega-6, g | Ratio |
|---|---|---|---|
| Flaxseed oil | 53 | 17 | 1: 0, 3 |
| Salmon | 1. 8 | 0. 17 | 1: 0, 05 |
| walnut | 2. 7 | 33. 7 | 1: 12, 5 |
| Almond | 0, 003 | 12. 3 | 1: 4100 |
Amino acids and protein
The protein requirement can be 65-117 g per day, depending on age and level of physical activity. It is important to know that protein can be derived from both animal (meat and dairy products) and plant-based foods (legumes, nuts, soy, etc. ), but their amino acid composition is different.
Two amino acids are particularly important: arginine and carnitine.
L-arginine
The source of nitric oxide (NO) formation in the arterial wall of arteries. Its function is to reactively fill the blood vessels of the penis with blood. Nitric oxide is considered to be a major biochemical factor in erections.
Its strength and duration depend on it. A good blood supply also improves the function of the prostate gland and testicles, activates the production of semen.
Active blood transfusion prolongs sexual intercourse, enhances pleasurable feelings, prolongs orgasm, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and endurance.
This amino acid is available from food and is of animal and plant origin. It is produced slowly and in small amounts in the body, but most of it must come from food.
Found in pumpkin seeds, sesame seeds, almonds, pine nuts and peanuts; meat (beef) and seafood (salmon, shrimp, anchovies, crab, tuna).
The daily requirement is considered to be 6. 0 g per day, and in the case of an increase in muscle mass, up to 9. 0 g may be required.
| Content in 100 g | % DV | |
|---|---|---|
| Peanuts | 2975 mg | 60% |
| walnut | 2278 mg | 46% |
| Chicken egg yolk | 1160 mg | 23% |
| Beef | 1040 mg | 21% |
L-carnitine
Like arginine, it is not an essential amino acid, but is produced in small amounts (about 100-200 mg). This is enough for a normal lifestyle, but with increased physical effort and stress, additional intake is required. L-Carnitine is involved in the breakdown of fatty acids (fats) for energy production.
This has a direct effect on potency, as energy production directly stimulates muscle and blood vessel activity, and indirectly, because the amount of active testosterone increases as adipose tissue decreases.
L-Carnitine accelerates protein synthesis, thereby increasing muscle mass volume and endurance. Contains large amounts of animal meat and liver.
The daily requirement can increase from 200 to 500 mg, up to 1, 200 mg under stress and exercise.
It should be borne in mind that after heat treatment, the amount is reduced by 25%.
| Content in 100 g | % DV | |
|---|---|---|
| Raw lamb | 160 mg | thirty% |
| raw beef meat | 125 mg | 23% |
| Cottage cheese | 2 mg | 0. 4% |
Vitamin D
Ironically, it has never been considered a "male" vitamin before. Traditional notions of it are primarily related to its role in calcium metabolism and bone strengthening.
Scientists have shown that due to its lack, the likelihood of erectile problems increases by 30%, as a decrease is directly equivalent to a decrease in a ketone.
There is a theory that these effects are related to overweight when adipose tissue takes up most of the vit. D, and serves as a site for the conversion of testosterone.
Recent data suggest that it is recommended for those with infertility, as an association has been found between hypovitaminosis D and a decrease in the number of motile and structurally normal sperm.
There is as yet no precise evidence for an effect on male potency. But in practice, doctors often see that filling the gap improves the duration of the erection and the ability to reach orgasm.
The daily requirement is about 1000 IU, for smokers and overweight - 2000 IU.
Vitamin D is found in almost every seafood, especially cod liver, red caviar and fatty marine fish (herring, salmon, mackerel), chicken, beef and pork liver. It also contains egg yolk.
From dairy products it is not fat-free cheese, butter, fatty sour cream. Lots of nuts are rich in it.
Vitamin D blood tests are performed. If you notice low levels, your doctor will prescribe a loading dose of medication. You should be aware that your levels will rise slowly (about 3-4 months) to normal levels, and it is better to continue taking the maintenance dose in the future.
| Content in 100 g | % DV | |
|---|---|---|
| Fish oil | 250 mcg | 2500% |
| Mackerel | 16 mcg | 161% |
| Tuna | 5, 7 mcg | 57% |
| Chicken egg yolk | 7, 7 mcg | 77% |
| Butter | 1, 5 mcg | 15% |
| Cheese 50% fat | 1 mcg | 10% |
Iodine
A required component that is part of the thyroid hormone thyroxine. He is responsible for the rate of metabolism. In the absence of thyroid hormones, the amount of testosterone-binding protein, sex steroid-binding globulin (SHBG or SHBG), is known to increase.
Only the free form of the ketone affects the sexual sphere, so without iodine it simply circulates in an inactive bound form. During normal thyroid function, forms of vitamin A provitamin (beta-carotenes) are converted to active retinol.
The daily iodine requirement is 100-150 mcg per day.
Of course, this trace element is abundant in sea fish, shrimp, caviar, sea kale, and strangely in blueberries, buckwheat, and persimmons.
| Content in 100 g | % DV | |
|---|---|---|
| sea kale | 300 mcg | 200% |
| Flounder, salmon | 50 mcg | 33% |
| Chicken egg yolk | 33 mcg | 22% |
Antioxidants
The male body is exposed to more toxic attacks than females. This is smoking, hookah, more frequent alcohol consumption, less care for diet.
Free radicals are constantly produced in the body - aggressive oxygen compounds. Such molecules are very aggressive - they react easily with proteins, DNA, lipids, damage cell membranes. It accelerates aging, destroys cells, increases the risk of mutations and cancer.
Oxidation of free radicals leads to the destruction of sperm genetic material, which threatens infertility. Lipid peroxidation is one of the factors that causes atherosclerosis.
By attacking the blood vessel wall, the radicals cause inflammation in it, causing rapid cholesterol build-up and atherosclerosis. In the pelvic organs, narrowing of the lumen of the arteries causes the blood flow to the penis to slow down and its sensitivity to decrease during an erection.
There are protective mechanisms for isolation in which the vit. E and A.
E (tocopherol)
The most important non-enzymatic antioxidant, it "quenches" the free radicals of oxygen and fatty acids and protects the vessel wall. This process is especially good in the presence of vitamin C.
The daily requirement is 20-50 mg. Smokers need more.
It is found in all types of vegetable oils (except refined), nuts, seeds, cereals. But it is only preserved in oils stored in the "cold" and stored in the dark.
Includes and salad with cabbage. Of products of animal origin, it is butter, lard, meat, egg yolk. Tocopherol is low in milk.
| Content in 100 g | % of required daily value | |
|---|---|---|
| Sunflower oil | 44 | 450% |
| Almond | 25 | 246% |
| Olive oil | 12 | 121% |
| Dried white mushrooms | 7. 4 | 74% |
| Cashew nuts | 5. 7 | 57 |
| Walnut | 2. 6 | 26% |
| Tintahal | 2. 2 | 22% |
| Red caviar | 3. 0 | thirty% |
| Sorrel | 2. 0 | twenty% |
A (retinol)
It is a direct antioxidant that "traps" them by reacting with the free radicals of unsaturated fatty acids.
It is needed for the synthesis of DNA in sperm and regulates cell division in the spermatogenic epithelium of the testis (the site of sperm formation). It also promotes the active absorption of zinc and enhances the effect of vitamin E.
Man can get pure retinol only from products of animal origin: beef, dairy products (butter, cream, sour cream), egg yolk. Particularly rich in retinol in fish oil and liver of marine fish (cod).
Yellow and orange plants (carrots, tomatoes, peppers, apricots, etc. ) contain beta-carotenoids, which are provitamins. In the intestinal mucosa, they are converted to the active form of vit by a special enzyme. BUT.
The daily requirement for retinol is 2-3 mg, but is more often expressed in IU, which is about 900 IU per day. Because beta-carotene is half as active, you need 2 times more of it.
| Content in 100 g | % DV | |
|---|---|---|
| Fish oil | 25000 | 2500% |
| Beef liver | 8360 | 835% |
| Carrot | 2000 | 200% |
| Chicken egg yolk | 925 | 93% |
| Red caviar | 450 | 45% |
| Butter | 650 | 65% |
| Rosehip | 430 | 43% |
| bell pepper | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
Zinc
This trace element actively blocks the enzyme aromatase, which converts testosterone to estrogen. Proper control of biosynthesis by the formation of the active form of dihydrotestosterone. Zinc is also present in the hormone molecule. In its absence, benign prostatic hyperplasia (adenoma) (BPH) develops.
Presumably, zinc can increase sperm motility and enhance immunity.
In the presence of alcohol, especially beer, zinc excretion is accelerated. Zinc deficiency, in turn, increases the propensity for alcohol dependence.
Many of these trace elements are found in oysters, fish (especially sardines) and other seafood (including seaweed), meat. They are also rich in walnuts and seeds: peanuts, cashews, sesame seeds, almonds, Brazil and walnuts, pine nuts, sunflower seeds, pistachios, hazelnuts, especially pumpkin seeds ("white seeds").
Among the greens, it is parsley, celery, horseradish, garlic, which the people have long used to enhance sexual performance.
| Content in 100 g | % DV | |
|---|---|---|
| wheat bran | 7. 27 | 61% |
| Cedar | 6. 45 | 54% |
| Chicken egg yolk | 3. 1 | 26% |
| Beef | 3. 24 | 27% |
Selenium is a vital trace element that can only be obtained from the outside.
It is needed for the active work of an enzyme group called glutathione peroxidase. This is another free radical scavenging system. In addition to preventing aging, selenium also has a healing effect on sperm, protecting their genetic material from damage.
Selenium is an essential ingredient in preparation for conception. It also increases the activity of thyroid hormones and, through them, testosterone.
It is recommended to be taken with vitamin E for better absorption of selenium.
Rich in selenium: fish and seafood (tuna, shrimp, salmon, cod, sea scallops, squid), meat and offal (lamb and beef), mushrooms (mainly oyster mushrooms and porcini mushrooms), whole grains. The recognized leader in selenium content is Brazil nuts.
The daily norm for selenium for adults is 50-70 mcg daily, zinc - 11 mg (maximum 25 mg). On a body scale, these values are microscopic, almost pharmacy-like.
There are vitamin-mineral complexes that contain these elements, but it is not recommended to use them without first consulting your doctor.
| Content in 100 g | % DV | |
|---|---|---|
| wheat bran | 77. 6 | 141% |
| Sunflower seeds | 53 | 96% |
| Pink salmon | 44. 6 | 81% |
| Cottage cheese 9% fat | thirty | 55% |
Water
It is not the most obvious cause of impotence, but enough water is needed for normal blood circulation through the blood vessels. With dehydration, the viscosity of the blood increases and the erection decreases.
It can also cause fatigue and muscle weakness. It is believed that a person needs about four liters of water a day for a stormy sex life.
Frequent use of strong tea and coffee has a diuretic effect, only increasing dehydration.
Plant adaptogens
Natural energy - increases endurance, performance, reduces physical fatigue. They have a restorative and tonic effect. Their effect on potency is due to a better blood supply, including the urinary tract, which speeds up the flow of testosterone and enhances erections.
It is used in the form of ginseng, eleutherococcus, ginkgo biloba, and infusions or extracts in plants.
There is almost no contraindication to dietary changes, except for food intolerances and allergic reactions. After all, these are the usual ingredients that are part of a healthy balanced diet.
However, if you want faster results by increasing the dose of any vitamin or mineral, it is strongly recommended that you consult your doctor.
It should not be forgotten that sexual function is the only function of the body that occurs in nature only in pairs. Therefore, an erection depends not only on him, but also on his partner, his caress, attention and care.
Impotence has long not been a mandatory component of conditions such as age or stress. This is often due to hormonal imbalances and the accumulation of toxins. All of this can be easily eliminated by simply tidying up your own diet.
So with proper care, any man can maintain his sexual strength under any circumstances and for many years to come.
This article is not a medical advice and is not a substitute for consulting a doctor.