The general term potency usually describes a man's ability to have a normal sex life.
But this term is much broader than just the degree of penile tension, potency is the force of desire, and the speed of erection, and the ability to ejaculate, finally the ability to enjoy and discharge.
For a man, good potency is his pride, self-confidence, this is the essence of his masculinity. Problems in this area are particularly painful.
About 20 years ago, 80% of cases of violations in this area were attributed to psychogenic factors and only 20% were caused by physiological (or organic) problems, but now the situation is changing rapidly for the worse.
Stress, social pressure and pace of life, smoking, a sedentary lifestyle affect.
But the most important thing is food, 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 to it:
- Products:
- oysters and mussels
- Chocolate
- Ginger root
- cardamom
- nuts
- Pumpkin seeds
- seasoning
- Saffron
- Nutmeg
- VANILLA
- Cloves
- cannula
- cardamom
- Coriander
Nuts and seeds
Sources of highly soluble plant proteins and the essential amino acid L-arginine. They contain "beneficial" Omega-3 unsaturated fatty acids, which strengthen blood vessels. Vitamins E and A have a powerful antioxidant effect and protect blood vessels.
Walnuts and almonds are especially distinguished by their composition.
Sesame seeds contain a lot of calcium.
L-arginine in 100 g.
- Pumpkin seeds - 5353 mg.
- Dried peas - 2188 mg.
- Nuts - 2278 mg.
- Cedar - 2413 mg.
- Rice, unpeeled - 602 mg.
Fish, seafood, including caviar, shellfish, shrimp
They contain almost the entire spectrum of fat-soluble vitamins. - 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 varieties of sea fish (cod, perch) are a rich source of vitamin. D.
In the male body, they contribute to the production of testosterone the main sex hormone, increase the pulling force, promote fat burning and increase muscle mass.
red meat
Source of essential cholesterol for testosterone synthesis. And that is.
Fruits and vegetables in yellow and orange
The color indicates the presence of provitamin A, beta-carotene, which is a powerful antioxidant that helps maintain fertility and protects against cancer. And by eating vegetables and fruits, you can get the year. And without the risk of overdose.
Also, all plant foods contain a lot of fiber, which although does not affect 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, promotes the recruitment and maintenance of muscle mass, improves blood flow to the penis and its sensitivity.
Dear
The oldest medicine, it is believed that ginseng honey, as well as chestnut and buckwheat honey, is the most effective. Honey in its composition is close to human blood plasma, contains beneficial fructose, sugar, many phytoncides (vegetable antiseptics), potassium, sodium, magnesium, iron, natural acids.
Has a strengthening anti-inflammatory effect, improves the functioning of the prostate gland. Has a mild diuretic and uroseptic effect, normalizes urination. Due to its natural bactericidal ingredients, it stimulates the immune system and cures latent infections.
And the plant enzymes contained in it (invertase, diastase, etc. ) improve blood circulation to the genitourinary organs and increase the strength and duration of the erection.
Greens (sorrel, parsley, arugula, celery) and garlic
In addition to calcium, parsley and garlic contain folic acid and B vitamins necessary for sperm production. By improving innervation, they increase the duration of sex and the feelings during it.
Garlic contains many essential oils and phytoncides, which have aphrodisiac properties.
avocado
Combines high calorie content with good digestibility.
Composition:
- unsaturated acids
- vit. C, D, E, B, PP,
- folic acid,
- phosphorus,
- potassium,
- magnesium,
- iron.
Avocado is one of the few foods that contains carnitine, which provides oxygen transport. This affects the rapid stimulation and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and year. D, contain beneficial proteins and amino acids. The effect of dairy products is associated with the optimal combination of trace elements such as calcium, zinc and magnesium. It is magnesium that helps relax the vascular wall, which means it increases the blood supply to the penis during an erection.
But the use of pure milk is undesirable, as many adults have intolerance - lactase deficiency that manifests itself with age, causing bloating and disruption of the intestinal microflora.
Red and brown wine
Quite controversial in terms of proper nutrition, foods that are usually recommended to be consumed in small quantities. However, red wine contains the substance resveratrol, which slows down the conversion of testosterone to estrogen, and caffeine can selectively dilate the blood vessels of the penis.
One way or another, but has the properties of stronger aphrodisiacs, many times increasing the force of attraction and the severity of desire.
Substances that affect their strength and mode of operation
To understand what and how male power affects, it is necessary to take a brief excursion into the world of male health and understand how potency is regulated.
The peak age is considered to be 25 years old. After that, the hormonal background is constant for some time. This is the plateau time, lasts up to 30-35 years. After reaching this age, testosterone production gradually begins to decline at a rate of approximately 1. 6% per year.
Testosterone was the first hormone that could be identified and measured in the body, and in 1939 was awarded the Nobel Prize for the discovery of a method for creating its dosage form.
It determines the strength of libido, i. e. the strength of desire. It is even more important during puberty, when there is a rapid hormonal increase.
By stimulating the growth of the penis and the increase of the muscle mass, the sharpening of the voice and the development of a special, masculine type of hair growth, turns the boy into a man. Despite this, clear data on its specific role in the erection process itself have not yet been obtained.
The main condition for an erection are good blood vessels. They are affected by two factors - the elasticity of the walls of blood vessels and the substance that expands them, nitric oxide.
Exactly in the thickness of the vascular wall are deposited cholesterol plaques, which narrow the lumen and impair blood flow during erection. The penile arteries that supply the penis are about 2-3 mm in diameter, so circulatory disorders occur very easily.
Nitric oxide is formed in the vessel wall itself and causes its long-term expansion, which makes it possible to completely fill the cavernous bodies with blood and keep the penis active.
The percentage of fat is very important. Adipose tissue contains the enzyme aromatase, which converts (aromatizes) active testosterone into female estrogen.
With obesity (waist circumference greater than 104 cm), this process receives a significant portion of male hormones, causing decreased desire and disorders in the cardiovascular system.
You only need a little estrogen - they are responsible for the processes of cognition, memory and creative thinking. Facilitates pain tolerance. Even libido to a small extent depends on the ratio of male and female sex hormones.
Most often, this complex system, especially at a young age, is not affected by severe organic 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 approach to diet. Below is a list of substances, the presence of which in the diet will eliminate the imbalance and improve the male reproductive system.
cholesterol
Any fat eaten with food goes to the liver and turns into cholesterol.
It is in the liver that it is divided into "fractions", i. e. into "good" and "bad" cholesterol. "Bad" refers to low-density lipoproteins. They are deposited in blood vessels and cause the formation of atherosclerotic plaques.
It is the one found in fatty, fatty meats, liver and fatty dairy products.
However, in a strictly measured volume, cholesterol is needed, all information about its risk refers only to its excess. This component is part of every cell wall and the material for the formation of all steroid hormones.
The cholesterol nucleus is located in the structure of the testosterone molecule and its precursor progesterone. With a sharp drop in animal fats in food, its production drops.
Most (90%) of the cholesterol needed - and that is 250 mg per 100 ml of blood - is synthesized by the liver itself. We should take no more than 1500 mg per day.
Omega-3 and Omega-6 unsaturated fatty acids
There is also "good" cholesterol, or high-density lipoprotein (HDL). Fights atherosclerosis in blood vessels and increases their elasticity, reduces inflammation.
The most important fatty acids for its formation are Omega-3 and Omega-6.
In addition to protecting blood vessels, unsaturated fatty acids have another function - they form special vasodilating compounds -prostaglandins. This is a class of hormone-like substances that have the ability to increase erection.
The process occurs due to the venous closing mechanism (blockage of blood flow) and relaxation of the muscles of the cavernous bodies, as a result of which they are intensively filled with blood.
PUFAs are irreplaceable factors that do not form in the body and must be supplied with food without fail.
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 (flax seeds, rapeseed, soy, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs will be better absorbed if taken with vitamin E - it is good to include foods rich in both elements in the diet.
The optimal ratio of these acids in food is 1: 3 - 1: 6 and must be strictly observed.
| 100 g | Omega-3, g | Omega-6, g | report |
|---|---|---|---|
| Vaj liri | 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 proteins
The need for protein can be from 65 to 117 g per day, depending on age and level of physical activity. It is important to know that proteins can come from animal foods (meat and dairy products) and plant foods (legumes, nuts, soy, etc. ), but they have a different amino acid composition.
Two amino acids are especially important: arginine and carnitine.
L-Arginine
Source of nitric oxide (NO) formation in the vascular wall of arteries. Its action is to fill the vessels of the penis reactively with blood. Nitric oxide is considered the main biochemical factor in erection.
Its strength and duration depend on it. A good blood supply also improves the functioning of the prostate gland and testicles, activating the production of seminal fluid.
Active filling with blood prolongs the time of sexual intercourse, increases the pleasant sensations, makes the orgasm longer, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and stamina.
This amino acid can be obtained from food and of animal and plant origin. It is produced slowly and in small amounts in the body, but most of it has to come from food.
Found in pumpkin seeds, sesame seeds, almonds, pine nuts and peanuts; meat (beef) and seafood (salmon, shrimp, anchovies, crabs, tuna).
The daily requirement is considered to be 6. 0 g per day; when working out to gain muscle mass, up to 9. 0 g may be needed.
| Content in 100 g | % DV | |
|---|---|---|
| Peanut | 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 formed in the body in a small amount (about 100-200 mg). For a normal lifestyle, this is quite enough, but with added physical strain, stress, an extra intake is needed. L-carnitine is involved in the breakdown of fatty acids (fats) for energy.
This has a direct effect on strength - as energy production directly stimulates the activity of muscles and blood vessels, and indirectly - because with a decrease in adipose tissue, the volume of active testosterone increases.
L-carnitine accelerates protein synthesis, and therefore an increase in volume and stamina of muscle mass. In large quantities contains the meat and liver of animals.
The daily requirement is 200-500 mg, with stress and physical exertion, can be increased to 1200 mg.
It should be borne in mind that after thermal treatment, its amount is reduced by 25%.
| Content in 100 g | % DV | |
|---|---|---|
| Raw lamb | 160 mg | thirty% |
| raw beef | 125 mg | 23% |
| Cottage cheese | 2 mg | 0. 4% |
Vitamin D
Ironically, it has never been considered a "male" vitamin before. Traditional ideas for it relate mainly to its role in calcium metabolism and bone strengthening.
Scientists have proven that with its absence, the likelihood of erection problems increases by 30%, as its decrease directly corresponds to a decrease in ketone.
There is a theory that these effects are related to excess body weight, when adipose tissue occupies most of the year. D and serves as a site for testosterone conversion.
According to the latest data, it is recommended for those suffering from infertility, as a link has been found between hypovitaminosis D and a decrease in the number of motile and structurally normal sperm.
There is still no accurate evidence of its effect on male potency. But in practice, doctors often find that with the completion of its absence, the duration of the erection and the ability to get an orgasm improves.
The daily requirement is about 1000 IU, for smokers and overweight - 2000 IU.
Vitamin D is found in almost all seafood, especially in cod liver, red caviar and fatty varieties of marine fish (herring, salmon, mackerel), in chicken, beef and pork liver. Even the egg yolk contains it.
From dairy products, this is not fat-free cheese, butter, fatty sour cream. Many nuts are rich in it.
There is a blood test for vitamin D. If low levels are detected, the doctor will prescribe a loading dose of medication. You should know that its level rises slowly to normal (about 3-4 months), and in the future it is better to continue taking a maintenance dose.
| Content in 100 g | % DV | |
|---|---|---|
| Fish fat | 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% |
Jodi
An essential component that is part of the thyroid hormone, thyroxine. It is he who is responsible for the metabolic rate. It is known that in the absence of thyroid hormones the amount of protein that binds testosterone - the sex steroid binding globulin (SHBG or SHBG) increases.
Only the free form of ketone has an effect on the sexual sphere, therefore, without iodine, it simply circulates in an inactive bound form. During normal thyroid function, pro-vitamin forms of vitamin A (beta-carotenes) are converted to active retinol.
The daily requirement for iodine is 100-150 mcg per day.
Of course, this trace element is abundant in sea fish, shrimp, caviar, sea cabbage and, surprisingly, in blueberries, buckwheat and dates.
| Content in 100 g | % DV | |
|---|---|---|
| sea cabbage | 300 mcg | 200% |
| Pele, narrow salmon | 50 mcg | 33% |
| Chicken egg yolk | 33 mcg | 22% |
Antioxidants
The male body, to a greater extent than that of the female, is subjected to toxic attacks. This is smoking, hookah, more frequent intake of alcohol, less concern for your diet.
In the body, free radicals are constantly formed - aggressive oxygen compounds. Such molecules are very aggressive - they react easily with proteins, DNA, lipids, damaging cell membranes. This 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 vascular wall, the radicals cause inflammation in it, rapid deposition of cholesterol, and growth of atherosclerotic plaques. Narrowing of the lumen of the arteries in the pelvic organs causes a slowing of blood flow to the penis during erection and a decrease in its sensitivity.
For retention, there are protective mechanisms in which year. E and A.
E (tocopherol)
The most important non-enzymatic antioxidant, it "quenches" free radicals of oxygen and fatty acids and protects the vascular wall. This process is especially good in the presence of vitamin C.
The daily requirement is 20-50 mg. Smokers need more.
There are in all kinds of vegetable oils (except refined), nuts, seeds, cereals. But stored only in oils obtained by "cold" pressing and when stored in the dark.
Contain it and lettuce, cabbage. Of the animal products, this is butter, lard, meat, egg yolk. Milk is low in tocopherol.
| Content in 100 g | % of daily required value | |
|---|---|---|
| Sunflower oil | 44 | 450% |
| almond | 25 | 246% |
| Olive oil | 12 | 121% |
| Dried white mushrooms | 7. 4 | 74% |
| cashew | 5. 7 | 57 |
| walnut | 2. 6 | 26% |
| squid | 2. 2 | 22% |
| Red caviar | 3. 0 | thirty% |
| sorrel | 2. 0 | twenty% |
A (retinol)
An antioxidant with direct action, reacting with free radicals of unsaturated fatty acids, is a "trap" for them.
It is necessary for DNA synthesis in sperm, as well as regulates cell division in the spermatogenic epithelium of the testis (the place where sperm are formed). It also helps in the active absorption of zinc and enhances the effect of vitamin E.
A person can get pure retinol only from animal products: beef, dairy products (butter, cream, sour cream), egg yolk. Particularly rich in retinol fish oil and sea fish (cod) liver.
Yellow and orange plants (carrots, tomatoes, peppers, apricots, etc. ) contain beta-carotenoids, which are provitamin A. In the intestinal mucosa, with the help of a special enzyme, they become the active form of the year. BUT.
The daily requirement for retinol is 2-3 mg, but is most often expressed in IU, which is about 900 IU per day. Since beta-carotene is half as active, you need 2 times more of it.
| Content in 100 g | % DV | |
|---|---|---|
| Fish fat | 25000 | 2500% |
| Beef liver | 8360 | 835% |
| Carrots | 2000 | 200% |
| Chicken egg yolk | 925 | 93% |
| Red caviar | 450 | 45% |
| Butter | 650 | 65% |
| pink | 430 | 43% |
| Piper zile | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
ZINC
This trace element actively blocks the aromatase enzyme, which works to convert testosterone to estrogen. Direction of biosynthesis in the right way with the formation of the active form of dihydro-testosterone. Zinc is also involved in the hormone molecule. In its absence, benign prostatic hyperplasia (adenoma) (BPH) develops.
Apparently, zinc is able to increase sperm motility and boost immunity.
In the presence of alcohol, especially beer, the secretion of zinc is accelerated. Zinc deficiency, on the other hand, increases the tendency to alcohol dependence.
Many of this trace element is found in seashells, fish (especially sardines) and other seafood (including seaweed), meat. Nuts and seeds are also rich in them: peanuts, cashews, sesame seeds, almonds, Brazil and nuts, pine nuts, sunflower seeds, pistachios, hazelnuts, especially pumpkin seeds ("white seeds").
Of the vegetables, these are parsley, celery, horseradish, garlic, which have long been used by humans as a means 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, it can only be obtained from the outside.
It is needed for the active work of a group of enzymes called glutathione peroxidase. This is another system for scavenging free radicals. In addition to preventing aging, selenium has a healing effect on sperm, protecting their genetic material from damage.
Selenium is an essential component of conception preparation. In addition, it increases the activity of thyroid hormones, and through them, testosterone.
For better absorption of selenium, it is recommended to take it together with vitamin E.
Rich in selenium: fish and seafood (tuna, shrimp, salmon, cod, scallops, squid), meat and offal (lamb and beef), mushrooms (especially sea mushrooms and porcini mushrooms), whole grains. The well-known leader in selenium content are Brazilian nuts.
The daily rate of selenium is 50-70 mcg per day for adults, zinc - 11 mg (maximum allowed 25 mg). At body scale, these values are microscopic, almost pharmacy.
There are vitamin-mineral complexes that contain these elements, but they are not recommended to be used without first consulting a 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
Not the most obvious reason for impotence, but for normal blood circulation through the vessels, a sufficient amount of water is needed. When dehydrated, blood viscosity increases and erections decrease.
It can also cause muscle fatigue and weakness. It is believed that for a stormy sex life a person needs about four liters of water a day.
And frequent use of strong tea and coffee has a diuretic effect, only increasing the lack of water.
Plant adatogens
Natural energy - increases endurance, performance, reduces physical fatigue. They have a tonic and restorative effect. Their effect in effect is due to the improvement of blood distribution, including in the genitourinary organs, which accelerates the flow of testosterone and increases erection.
Contains in plants ginseng, eleutherococcus, ginkgo biloba and used in the form of infusions or extracts.
There are almost no contraindications to changing the diet, other than food intolerance and allergic reactions. After all, these are common ingredients that are part of a healthy balanced diet.
However, if you want to get faster results by increasing the dose of any vitamin or mineral, it is strongly recommended that you consult your doctor.
It should be remembered that sexual function is the only body function that in nature occurs only in pairs. Therefore, the erection depends not only on him, but also on her partner, caressing, attention and care.
Impotence has not been a mandatory component of conditions such as age or stress for a long time. After all, its causes are often hormonal imbalance and accumulation of toxins. All of this can be easily eliminated by putting things right in your diet.
So with proper self-care, any male can maintain sexual power in any circumstance and for many years.
This article is not medical advice and should not be used as a substitute for consulting a physician.