The general word potency usually describes a man's ability to have a normal sex life.
But this term is much broader than just the degree of penis tension, potency is the strength of desire, and the speed of erection, and the ability to ejaculate, finally the ability to enjoy and discharge.
For a man, a good potency is his pride, his self-confidence, this is the very 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 rapidly changing for the worse.
Stress, social pressure and the pace of life, smoking, sedentary lifestyle affect.
But the most important thing is the nutrition, which now contains fast carbohydrates, trans fats and preservatives.
To improve one of the most important functions of the male body, just review your diet and add:
- Some products:
- Oysters and mussels
- Chocolate
- ginger root
- Cardamom
- Nuts
- pumpkin seeds
- Spices
- Saffron
- Nutmeg
- Vanilla
- Eyelet
- Allspice
- Cardamom
- Coriander
Nuts and seeds
Sources of highly digestible vegetable protein and the essential amino acid L-arginine. They contain "useful" omega-3 polyunsaturated fatty acids, which strengthen blood vessels. Vitamins E and A have a powerful antioxidant effect and protect blood vessels.
In terms of composition, walnuts and almonds particularly stand out.
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, unpolished - 602 mg.
Fish, seafood, including caviar, shellfish, shrimp
Contains 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, pike-perch) are a rich source of vitamins. D.
In the male body, they contribute to the production of the main sex hormone, testosterone, increase the force of attraction, promote fat burning and increase muscle mass.
Red meat
Source of cholesterol essential for the synthesis of testosterone. And that's all.
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 vit. And without risk of overdose.
In addition, all plant foods contain a lot of fiber, which, although it does not affect potency, reduces the risk of obesity and normalizes bowel function.
Eggs
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 remedy, ginseng honey, along with chestnut and buckwheat honey, is believed to be the most effective. Honey in its composition is close to human blood plasma, contains fructose, a useful sugar, a lot of phytoncides (plant antiseptics), potassium, sodium, magnesium, iron, natural acids.
It has a fortifying anti-inflammatory effect, improves the functioning of the prostate. It has a slight diuretic and uroseptic effect, normalizes urination. Thanks to its natural bactericidal components, it stimulates the immune system and cures latent infections.
And the plant enzymes it contains (invertase, diastasis, etc. ) improve blood circulation in the genitourinary organs and 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 necessary for sperm production. Improving the innervation, they increase the duration of sexual intercourse and the sensations during it.
Garlic contains a lot of essential oils and phytoncides, which have aphrodisiac properties.
Attorney
It combines high calorie content with good digestibility.
Composition:
- polyunsaturated acids
- lives. C, D, E, B, PP,
- folic acid,
- phosphorus,
- potassium,
- magnesium,
- iron.
Avocado is one of the few foods to contain carnitine, which provides oxygen transport. It affects 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 influence 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 blood supply to the penis during an erection.
But the use of pure milk is undesirable, since many adults suffer from intolerance - a lactase deficiency that occurs with age, causing bloating and disruption of the intestinal microflora.
Red wine and coffee
Quite controversial in terms of good nutrition, foods that are generally recommended to be consumed in small amounts. However, red wine contains the substance resveratrol, which slows the conversion of testosterone to estrogen, and caffeine can selectively dilate blood vessels in the penis.
One way or another, but it has the properties of the strongest aphrodisiacs, increasing the force of attraction and the severity of desire several times.
Substances that affect potency and how they work
To understand what and how affects male potency, it is necessary to take a brief excursion into the world of male health and understand how potency is regulated.
The maximum age is estimated at 25 years. After that, the hormonal background is constant for some time. It's plateau time, it lasts until 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 a Nobel Prize was awarded for discovering a method to create its dosage form.
It determines the strength of the libido, that is to say the strength of desire. This is even more important during puberty, when there is a rapid hormonal surge.
By promoting the growth of the penis and the increase in muscle mass, the enlargement of the voice and the development of a particular type of male hairiness, it transforms the boy into a man. Despite this, unequivocal data on its specific role in the erection process itself have not yet been received.
The main condition for an erection is good blood vessels. They are influenced by two factors - the elasticity of the walls of blood vessels and the substance that expands them, nitric oxide.
It is in the thickness of the vascular wall that cholesterol plaques are deposited which narrow the lumen and impair blood circulation 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 very wall of the vessel and causes its long-term expansion, which makes it possible to completely fill the cavernous bodies with blood and keep the penis in an active state.
Fat percentage is very important. Adipose tissue contains the enzyme aromatase, which converts (aromatizes) active testosterone into female estrogen.
With obesity (waist circumference more than 104 cm), this process takes a large share of male hormones, leading to a decrease in desire and disorders of the cardiovascular system.
You only need a little estrogen - they are responsible for the processes of cognition, memory and creative thought. Facilitates pain tolerance. Even the libido depends to a small extent on the ratio of male and female sex hormones.
Most often, this complex system, especially at a young age, is affected not by serious organic disorders, but by an unhealthy lifestyle and ignorance of the needs of the organism.
A significant part of potency disorders can be eliminated with a rational approach to food. Below is a list of substances, the presence of which in the diet will eliminate the imbalance and improve the male reproductive system.
Cholesterol
All fats consumed with food go to the liver and turn into cholesterol.
It is in the liver that it is divided into "fractions", ie into "good" and "bad" cholesterol. "Bad" refers to low density lipoproteins. They settle in the vessels and cause the formation of atherosclerotic plaques.
It is found in fats, fatty meats, liver and fatty dairy products.
However, in a strictly measured volume, cholesterol is needed, all information about its danger refers only to its excess. This component is part of any cell wall and is the building material of all steroid hormones.
The core of cholesterol is located in the structure of the testosterone molecule and its precursor, progesterone. With a sharp decrease in animal fats in food, its production drops.
Most (90%) of the necessary cholesterol - and this is 250 mg per 100 ml of blood - is synthesized by the liver itself. We should not receive more than 1500 mg per day.
Omega-3 and omega-6 polyunsaturated fatty acids
There is also the "good" cholesterol, or high density lipoprotein (HDL). It fights atherosclerosis in the 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, polyunsaturated fatty acids have another function - they form special vasodilating compounds -prostaglandins. This is a class of hormone-like substances that have the ability to improve erection.
The process occurs due to the venous locking mechanism (blockage of blood flow) and the relaxation of the muscles of the cavernous bodies, as a result of which they are intensely filled with blood.
PUFAs are irreplaceable factors that are not formed in the body and must be supplied without fail through food.
Daily requirements are 5 to 10 g per day.
PUFAs are rich in fatty fish (tuna, trout, salmon), fish oil and caviar, unrefined vegetable oils (flax, rapeseed, soya, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs will be better absorbed if taken with vitamin E - it is best to include foods rich in these two elements in the diet.
The optimal ratio of these acids in food is 1: 3 - 1: 6 and must be strictly observed.
| 100g | Omega-3, g | Omega-6, g | Report |
|---|---|---|---|
| Linseed 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 proteins
The protein requirement can be 65 to 117 g per day, depending on age and level of physical activity. It is important to know that proteins can come from both animal foods (meat and dairy products) and plant foods (legumes, nuts, soy, etc. ), but they have a different acid composition. amines.
Two amino acids are particularly important: arginine and carnitine.
L-Arginine
The source of nitric oxide (NO) formation in the vascular wall of the arteries. Its action is to reactively fill the vessels of the penis with blood. Nitric oxide is considered the main biochemical factor of erection.
Its strength and duration depend on it. A good blood supply also improves the functioning of the prostate and testicles, activating the production of seminal fluid.
Active filling with blood prolongs the duration of sexual intercourse, improves pleasurable sensations, lengthens orgasm, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and endurance.
This amino acid can be obtained from foods and of animal and vegetable 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, prawns, anchovies, crabs, tuna).
The daily requirement is considered to be 6. 0 g per day; when working on muscle mass gain, up to 9. 0g may be needed.
| Content in 100g | % DV | |
|---|---|---|
| Peanut | 2975mg | 60% |
| Walnut | 2278mg | 46% |
| Chicken egg yolk | 1160mg | 23% |
| Beef | 1040mg | 21% |
L-carnitine
Like arginine, it is not an essential amino acid, but is formed in the body in small amounts (about 100-200 mg). For a normal lifestyle, this is quite enough, but with increased physical exertion, stress, additional intake is needed. L-carnitine is involved in the breakdown of fatty acids (fats) for energy.
This has both a direct effect on potency - since energy production directly stimulates the activity of muscles and blood vessels, and indirectly - because with a decrease in fatty tissue, the volume of active testosterone increases.
L-carnitine accelerates protein synthesis, and therefore an increase in volume and endurance of muscle mass. In large quantities, it contains animal meat and liver.
Daily requirements are 200-500 mg, with stress and physical exertion they can reach 1200 mg.
It should be borne in mind that after heat treatment its amount is reduced by 25%.
| Content in 100g | % DV | |
|---|---|---|
| raw lamb | 160mg | 30% |
| raw beef | 125mg | 23% |
| cottage cheese | 2mg | 0. 4% |
Vitamin D
Ironically, it has never been considered a "male" vitamin before. Traditional ideas about it are mostly associated with its role in calcium metabolism and bone strengthening.
Scientists have proven that with its lack, the likelihood of erection problems increases by 30%, since its decrease directly corresponds to a decrease in ketone.
There is a theory that these effects are associated with excess body weight, when fatty tissue takes up most of the vitals. D and serves as a site for testosterone conversion.
According to recent data, it is recommended for people suffering from infertility, since a relationship has been found between hypovitaminosis D and a decrease in the number of motile and structurally normal sperm.
There is no exact proof of its effect on male potency yet. But in practice, doctors often find that with the replenishment of its shortage, the duration of erection and the ability to achieve an orgasm improve.
The daily requirement is about 1000 IU, for smokers and overweight people - 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. Egg yolk also contains it.
Dairy products are 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 slowly returns to normal (about 3-4 months) and in the future it is better to continue taking a maintenance dose.
| Content in 100g | % DV | |
|---|---|---|
| fish fat | 250mcg | 2500% |
| Mackerel | 16mcg | 161% |
| Tuna | 5. 7mcg | 57% |
| Chicken egg yolk | 7. 7mcg | 77% |
| Butter | 1. 5mcg | 15% |
| 50% fat cheese | 1mcg | ten% |
Iodine
A necessary 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 - sex steroid binding globulin (SHBG or SHBG) increases.
Only the free form of the ketone has an effect on the sexual sphere, therefore, without iodine, it simply circulates in an inactive bound form. During normal thyroid function, provitamin forms of vitamin A (beta-carotenes) are converted into active retinol.
Daily iodine requirements are 100 to 150 mcg per day.
Naturally, this trace element is abundant in sea fish, shrimp, caviar, sea kale and, curiously, in cranberries, buckwheat and persimmons.
| Content in 100g | % DV | |
|---|---|---|
| sea kale | 300mcg | 200% |
| Flounder, chum salmon | 50mcg | 33% |
| Chicken egg yolk | 33mcg | 22% |
Antioxidants
The male body, more than that of the female, is subject to toxic attacks. It's smoking, hookah, more frequent drinking, less worrying about your diet.
In the body, free radicals are constantly being formed - aggressive oxygen compounds. These molecules are very aggressive - they easily react with proteins, DNA, lipids, damaging cell membranes. This accelerates aging, destroys cells, increases the risk of mutations and cancer.
The oxidation of free radicals leads to the destruction of the genetic material of spermatozoa, which threatens infertility. Lipid peroxidation is one of the triggering factors of atherosclerosis.
Attacking the vascular wall, the radicals cause inflammation there, rapid deposition of cholesterol and the growth of atherosclerotic plaques. The narrowing of the lumen of the arteries in the pelvic organs causes a slowdown in blood flow to the penis during erection and a decrease in its sensitivity.
For containment, there are protective mechanisms in which lives. E and A.
E (tocopherol)
The most important non-enzymatic antioxidant, it "extinguishes" free oxygen and fatty acid radicals and protects the vascular wall. This process is particularly effective in the presence of vitamin C.
The daily intake is 20-50 mg. Smokers need more.
It exists in all types of vegetable oils (except refined), nuts, seeds, cereals. But it is preserved only in oils obtained by "cold" pressing and stored in the dark.
Contain it and lettuce, cabbage. From animal products, it is butter, lard, meat, egg yolk. Milk is low in tocopherol.
| Content in 100g | % of Daily Value Required | |
|---|---|---|
| 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 | 30 | 30% |
| sorrel | 2. 0 | twenty% |
A (retinol)
Direct action antioxidant, reacting with the free radicals of unsaturated fatty acids, it is a "trap" for them.
It is necessary for sperm DNA synthesis and also regulates cell division in the spermatogenic epithelium of the testis (the place where sperm are formed). It also helps to actively absorb 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 marine fish liver (cod).
Plants of yellow and orange color (carrots, tomatoes, peppers, apricots, etc. ) contain beta-carotenoids, which are provitamins A. In the intestinal mucosa, with the help of a special enzyme, they are converted intothe active form of vit. CORN.
The daily requirement for retinol is 2-3 mg, but most often it is expressed in IU, or about 900 IU per day. Since beta-carotene is half as active, you need twice as much.
| Content in 100g | % DV | |
|---|---|---|
| fish fat | 25000 | 2500% |
| Liver of beef | 8360 | 835% |
| Carrot | 2000 | 200% |
| Chicken egg yolk | 925 | 93% |
| red caviar | 450 | 45% |
| Butter | 650 | 65% |
| rosehip | 430 | 43% |
| pepper | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
Zinc
This microelement actively blocks the aromatase enzyme, which converts testosterone into estrogen. Direct biosynthesis on the right track with the formation of the active form of dihydro-testosterone. Zinc is also included in the hormonal molecule. With its shortage, benign prostatic hyperplasia (adenoma) (BPH) develops.
Presumably, zinc is able to increase sperm motility and boost immunity.
In the presence of alcohol, especially beer, zinc excretion is accelerated. Zinc deficiency, in turn, increases the tendency to alcohol dependence.
A large part of this trace element is found in oysters, fish (especially sardines) and other seafood (including seaweed), meat. Nuts and seeds are also rich in them: peanuts, cashews, sesame seeds, almonds, Brazil nuts and walnuts, pine nuts, sunflower seeds, pistachios, hazelnuts, especially pumpkin seeds ("white seeds").
Of the greens, it is parsley, celery, horseradish, garlic, which have long been used by people as a means of increasing sexual performance.
| Content in 100g | % DV | |
|---|---|---|
| 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 necessary for the active work of a group of enzymes 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 component in the preparation for conception. In addition, it increases the activity of thyroid hormones and, through them, testosterone.
For better absorption of selenium, it is recommended to take it with vitamin E.
Rich in selenium: fish and seafood (tuna, shrimp, salmon, cod, scallops, squid), meat and offal (lamb and beef), mushrooms (especially oyster mushrooms and porcini mushrooms), whole grains. The recognized leader in selenium content are Brazil nuts.
The daily norm of selenium is 50-70 mcg per day for adults, zinc - 11 mg (maximum allowed 25 mg). On the scale of the body, these values are microscopic, almost pharmaceutical.
There are vitamin-mineral complexes containing these elements, but it is not recommended to use them without first consulting a doctor.
| Content in 100g | % DV | |
|---|---|---|
| bran | 77. 6 | 141% |
| Sun-flower seeds | 53 | 96% |
| pink salmon | 44, 6 | 81% |
| Curd 9% fat | 30 | 55% |
The water
This is not the most obvious reason for impotence, but for normal blood circulation in the vessels a sufficient amount of water is needed. When dehydrated, blood viscosity increases and erection decreases.
It can also cause fatigue and muscle weakness. It is believed that for a stormy sex life a person needs about four liters of water per day.
And the frequent use of strong tea and coffee has a diuretic effect, only increasing the lack of water.
Herbal Adaptogens
Natural energy - increases endurance, performance, reduces physical fatigue. They have a restorative and tonic effect. Their effect on potency is due to improved blood supply, including to the genitourinary organs, which accelerates the flow of testosterone and improves erection.
Contained in the plants ginseng, eleutherococcus, ginkgo biloba and used in the form of infusions or extracts.
There are almost no contraindications to changing the diet, except for food intolerances and allergic reactions. After all, these are the usual components that are part of a healthy, balanced diet.
However, if you want to see faster results by increasing the dosage of any vitamin or mineral, it is strongly recommended that you consult your doctor.
It should be remembered that sexual function is the only function of the body that in nature occurs only in pairs. Therefore, an erection depends not only on him, but also on his partner, her caresses, 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 the accumulation of toxins. All of this can be easily eliminated by simply putting things in order in your own diet.
Thus, by taking good care of himself, every man can maintain his sexual power in all circumstances and for many years.
This article is not medical advice and should not be used as a substitute for consulting with a doctor.