Problems with potency can affect men of virtually any age, the young as well as the older ones. There are many causes of erection problems, and they can result from our lifestyle, poor diet, insufficient physical activity, as well as from hormonal disorders or biological conditions. The first thing we can do is to enrich our diet with essential vitamins and minerals. Develop a diet consisting of seasonal and full-value ingredients, which are a source of vitamins for potency. With our help, this will not be too demanding. It is not surprising to say that in order to improve fertility and sexual condition of a man it is necessary to provide vitamins together with wholesome meals. A man’s diet should be rich in :
1. Vitamin C
Vitamin C is an essential component of our diet, which has a very beneficial effect on our body. It has been proven that vitamin C is a powerful antioxidant that destroys free radicals and prevents cellular oxidation. At the same time, it cannot be overlooked that vitamin C helps reduce stress levels, increases oxytocin production, reduces bad cholesterol and has a positive effect on blood pressure. Why is the presence of vitamin C in the diet so important? Well, vitamin C deficiency can be a cause of infertility in men, because it adversely affects the genetic material of sperm, causing damage to their DNA.
Vitamin C is found in:
- Citrus fruit,
- The fruit of the wild rose,
- Black and red currant,
- Strawberries and raspberries,
- Apples and pears,
- Green-leaved vegetables (parsley, cabbage, Brussels sprouts, cauliflower, spinach, lettuce or kohlrabi, lettuce, chicory, asparagus bean,),
- Young potatoes.
2. Vitamin D
Among other things, vitamin D deficiency leads to erectile dysfunction by as much as 40% and is responsible for weakened testosterone production. At the same time, it cannot be overlooked that vitamin D deficiency contributes to increased production of free radicals, which reduce the amount of nitric oxide, which is necessary for the erection process to take place without problems. Remember that too little vitamin D in the diet can lead to prostate cancer and have a bad effect on heart function.
Products rich in vitamin D range from:
- Fish, especially Norwegian cod, eel, salmon, herring and mackerel
- dairy products
Nevertheless, we must be aware that it is very difficult to provide an appropriate dose of vitamin D in the food, which is why it is worth taking it in the form of dietary supplements, the offer of which is quite extensive on the market. In spring and summer we are able to absorb vitamin D from the sun.
3. Vitamin E
Studies show that vitamin E significantly supports blood circulation and has a beneficial effect on hormone production. As it belongs to the group of antioxidants, it enables the destruction of cells by free radicals and strengthens blood vessels, thus helping to preserve a man’s youth and health. Vitamin E has a great influence on the absorption of other vitamins such as vitamin A, B, C, selenium, phosphorus and also unsaturated fatty acids.
Vitamin E can be found in, among other things:
- Plant oils – attention to cholesterol,
- Margarine – attention to cholesterol,
- Eggs – attention to cholesterol,
- Green leafy vegetables,
- Vegetable sprouts,
- Sunflower seeds,
- Pumpkin seeds.
4. Group B vitamins
B group vitamins are often a component of supplements for potency (vitamin B1 (thiamine), B2 (riboflavin) and vitamin B3 and PP (niacin)), because they dilate blood vessels and positively influence the blood supply to the body. At the same time, it should be noted that vitamin B1 also stimulates the production of sex hormones, and its deficiency may even result in infertility or testicular dysfunction.
Studies show that vitamin B2 has a significant impact on the functioning of the nervous system and the transmission of nerve impulses.
Vitamin B3 and PP significantly improves the condition of blood vessels and nervous system.
Source of vitamin B1: whole grain, pork, peas and beans, asparagus, nuts, fish and liver.
Source of vitamin B2: bananas, lean cheese, almonds, milk, whole-grain products, broccoli, liver.
Source of vitamin B3: nuts, whole-grain products, fish, lean meat and dairy products.
5. Vitamin A
Vitamin A deficiency adversely affects the production of male sex hormones, but also weakens genetic material.
Vitamin A is found in:
- Green vegetables (dill, parsley, green peas or lettuce),
- Dairy products.
6. Other vitamins
- Zinc – increases the production of sperm, maintains the sexual fitness of every man.
- Selenium – protects red blood cells, participates in the process of sperm formation and maturation.
- Iron – supports the proper functioning of the nervous system.
- Magnesium inhibits adrenaline release and prevents depression.
The supply of vitamins and minerals to our body is extremely important. However, we must be aware that in the fight against the potency of the effects of their supply, we will not see the effects after the first day. Their effect on erections will be seen through systematic and long-term use. It is really worth waiting to see their beneficial effects on the whole body. Already today, think about changing your eating habits in order to provide the necessary vitamins in your food.