The generic word potency usually describes a person's ability to have a normal sex life.
But the term is much more than penis tension, potency is the power of desire, the speed of an erection, the ability to ejaculate, and finally, the opportunity to enjoy and release.
For a man, great strength is his pride, self-confidence, which is the essence of his masculinity. This aspect of the problem is particularly distressing.
About 20 years ago, 80% of violations in the region were caused by psychological factors, and only 20% were caused by physical (or organic) problems, but now the situation is rapidly deteriorating.
Stress, social pressure and pace of life, smoking, sedentary lifestyle can influence.
But above all nutrition, now with fast carbs, trans fats and preservatives.
To improve one of the most important functions of the male body, it is enough to examine your diet and add to it:
- product:
- Oysters and Mussels
- chocolate
- ginger root
- Cardamom
- Walnut
- pumpkin seeds
- spices
- Saffron
- nutmeg
- vanilla
- carnation
- five spice powder
- Cardamom
- coriander
Nuts and Seeds
A highly digestible source of vegetable protein and the essential amino acid L-arginine. They contain "useful" Omega-3 polyunsaturated fatty acids that strengthen blood vessels. Vitamins E and A have powerful antioxidant effects and protect blood vessels.
In terms of ingredients, walnuts and almonds stand out.
Sesame seeds contain a lot of calcium.
L-Arginine in 100 grams.
- Pumpkin seeds - 5353 mg.
- Dried Peas - 2188 mg.
- Walnuts - 2278 mg.
- Cedarwood - 2413 mg.
- Rice, unpolished - 602 mg.
Fish, seafood, including caviar, shellfish, shrimp
Contains almost the full spectrum of fat-soluble vitamins. - A, D, E, K, which makes them almost indispensable in the diet.
They contain large amounts of thyroid-activating iodine, selenium and zinc, which are directly involved in the synthesis of hormones, essential amino acids.
Fatty marine fish (cod, zander) are a rich source of vitamins. D.
In men, they help produce the main sex hormone testosterone, which increases attractiveness, promotes fat burning and increases muscle mass.
red meat
Essential source of cholesterol for testosterone synthesis. That's it.
yellow and orange fruits and vegetables
The color indicates the presence of provitamin A, beta-carotene, a powerful antioxidant that helps maintain fertility and prevent cancer. You can get vitamins by eating vegetables and fruits. And there is no risk of overdose.
Additionally, all plant foods contain high amounts of fiber, which, while not affecting potency, can reduce obesity risk and normalize gut function.
Egg
Ideal combination of protein and iodine with vitamins B5 and B6, H, PP, K, D, A, B, E, C.
The use of eggs increases stamina, promotes the recruitment and maintenance of muscle mass, improves blood flow to the penis and its sensitivity.
sugar
The oldest remedies, ginseng honey and chestnut and buckwheat honey are believed to be the most effective. The composition of honey is close to that of human blood plasma, containing useful fructose, a large amount of phytoncides (plant preservatives), potassium, sodium, magnesium, iron, natural acids.
It has a strengthening anti-inflammatory effect and improves the function of the prostate. It has mild diuretic and voiding effects, normalizing urination. It stimulates the immune system and cures latent infections thanks to natural bactericidal ingredients.
And the plant enzymes contained in it (invertase, isolating enzyme, etc. ) can improve the blood circulation of the urogenital organs and increase the strength and duration of erection.
Vegetables (sorrel, parsley, arugula, celery) and garlic
In addition to calcium, parsley and garlic also contain folic acid and B vitamins, which are necessary for sperm production. Improve innervation, increase the duration and sensation of sex.
Garlic contains a lot of essential oils and phytoncides, which have aphrodisiac effects.
avocado
It combines high calories with good digestibility.
work:
- polyunsaturated acid
- vitamins. C, D, E, B, PP,
- folic acid,
- phosphorus,
- potassium,
- magnesium,
- iron.
Avocados are one of the few foods that contain carnitine, which provides oxygen transport. This affects the rapid excitation and blood flow to the genitals.
cheese, cottage cheese, kefir
Rich in calcium and vitamins. D. Contains useful proteins and amino acids. The effects of dairy products are associated with an optimal combination of trace elements such as calcium, zinc and magnesium. Magnesium helps relax the walls of blood vessels, which means it increases the blood supply to the penis during an erection.
But using pure milk is not advisable because many adults have an intolerance - a lactase deficiency that develops with age, leading to bloating and disruption of gut flora.
wine and coffee
Controversial over proper nutrition, foods eaten in small amounts are generally recommended. However, resveratrol, a substance in red wine, slows the conversion of testosterone to estrogen, while caffeine selectively dilates blood vessels in the penis.
One way or another, but it has the properties of the strongest aphrodisiac, increasing the intensity of attraction and the severity of desire multiple times.
Substances that affect potency and their mode of action
To understand what and how male strength is affected, it is necessary to briefly understand the world of men's health and understand how to modulate potency.
The maximum age is considered to be 25. After that, the hormonal background lingers for a while. This is the plateau period, which can last up to 30-35 years. After reaching this age, testosterone production gradually begins to decline at a rate of about 1. 6% per year.
Testosterone, the first hormone that can be identified and measured in the body, won a Nobel Prize in 1939 for discovering a way to create its dosage form.
It determines the strength of sexual desire, that is, the strength of desire. This is even more important during adolescence, when there is a rapid hormonal surge.
It transforms boys into men by promoting penis growth and increased muscle mass, coarsening of the voice and the development of specific, masculine hair growth types. Despite this, clear data on its specific role in the erection process have not been received.
The main condition for an erection is good blood vessels. They are affected by two factors - the elasticity of blood vessel walls and the substance that expands them, nitric oxide.
Cholesterol plaques deposit in the thickness of blood vessel walls, narrowing the lumen and impairing blood flow during an erection. The penile arteries supplying the penis are about 2-3 mm in diameter and are therefore prone to circulatory disturbances.
Nitric oxide forms in the walls of blood vessels and causes their long-term dilation, which makes it possible for the corpus cavernosum to completely fill with blood and keep the penis active.
Fat percentage is very important. Adipose tissue contains aromatase, which converts (aromatizes) active testosterone into female estrogen.
For obesity (waist circumference greater than 104 cm), this process requires large amounts of androgens, leading to decreased desire and disturbance of the cardiovascular system.
All you need is a little estrogen - they are responsible for the processes of cognition, memory and creative thinking. Ease pain tolerance. Even a small degree of libido depends on the ratio of male and female sex hormones.
Mostly, this complex system, especially at a young age, is not affected by serious organic disease, but by an unhealthy lifestyle and ignorance of the body's needs.
Most of the barriers to potency can be eliminated through a sensible dietary approach. Below is a list of substances whose presence in the diet will eliminate imbalances and improve the male reproductive system.
cholesterol
Any fat eaten with food goes to the liver and turns into cholesterol.
It is divided into "parts" in the liver, i. e. into "good" and "bad" cholesterol. "Bad" means LDL. They deposit in blood vessels and lead to the formation of atherosclerotic plaques.
He is found in fat, fatty meat, liver and fatty dairy products.
However, in strictly measured volumes, cholesterol is necessary, and all information about its danger refers only to its excess. This component is part of any cell wall and is the material from which all steroid hormones are formed.
The cholesterol core is located in the structure of the testosterone molecule and its precursor progesterone. With the dramatic reduction in animal fats in food, its production declined.
Most (90%) of the essential cholesterol - or 250 mg per 100 ml of blood - is synthesized by the liver itself. Our daily intake should not exceed 1500 mg.
Omega-3 and Omega-6 Polyunsaturated Fatty Acids
There's also "good" cholesterol or high-density lipoprotein (HDL). It fights atherosclerosis in blood vessels and increases their elasticity, reducing inflammation.
The most important fatty acids for its formation are Omega-3 and Omega-6.
Besides protecting blood vessels, polyunsaturated fatty acids have another function - they form special vasodilator compounds -prostaglandin. This is a class of hormone-like substances that have the ability to enhance erections.
This process occurs due to the mechanism of locking the veins (blockage of blood outflow) and the relaxation of the cavernosal muscles, as a result they are filled with large amounts of blood.
PUFAs are irreplaceable factors that are not formed in the body and must be supplied through food.
The daily requirement is 5-10 grams per day.
Polyunsaturated fatty acids are rich in fatty fish (tuna, trout, salmon), fish oil and caviar, unrefined vegetable oils (linseed, rapeseed, soybean, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs are better absorbed if taken with vitamin E - it's best to include foods rich in both elements in your diet.
The optimal ratio of these acids in food is 1: 3 - 1: 6 and must be strictly adhered to.
| 100 g | Omega-3, grams | Omega-6, grams | ratio |
|---|---|---|---|
| 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
Protein requirements range from 65 to 117 grams per day, depending on age and physical activity level. It's important to know that protein can come from animal (meat and dairy) and plant-based foods (beans, nuts, soy, etc. ), but they differ in their amino acid composition.
Two amino acids are particularly important: arginine and carnitine.
L-Arginine
Source of nitric oxide (NO) formation in arterial vessel walls. It works by reactively filling the blood vessels of the penis with blood. Nitric oxide is considered to be the main biochemical factor for erection.
Its strength and duration depend on it. A good blood supply also improves prostate and testicular function, which activates semen production.
Active engorgement prolongs intercourse, enhances pleasure, prolongs orgasm, and increases the frequency and intensity of orgasm.
Arginine improves mood, activity and stamina.
This amino acid can be obtained from food and animal and plant sources. It is produced in the body slowly and in small amounts, but most 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 grams per day; when increasing muscle mass, up to 9. 0 grams may be needed.
| Content in 100 g | %DV | |
|---|---|---|
| peanut | 2975 mg | 60% |
| Walnut | 2278 mg | 46% |
| egg yolk | 1160 mg | twenty three% |
| beef | 1040 mg | twenty one% |
L-carnitine
Like arginine, it is not an essential amino acid, but is formed in the body in small amounts (about 100-200 mg). This is sufficient for a normal lifestyle, but as physical exertion and stress increase, additional intake is necessary. L-Carnitine is involved in breaking down fatty acids (fat) for energy.
This has a direct effect on potency—because energy production directly stimulates muscle and blood vessel activity, and indirectly—because the volume of active testosterone increases as adipose tissue decreases.
L-Carnitine accelerates protein synthesis, thus increasing muscle mass and endurance. Contains large amounts of animal meat and liver.
The daily requirement is 200-500 mg, which can rise to 1200 mg for stress and physical exertion.
It should be noted that after heat treatment, the amount of it has been reduced by 25%.
| Content in 100 g | %DV | |
|---|---|---|
| raw lamb | 160 mg | thirty% |
| raw beef | 125 mg | twenty three% |
| cottage cheese | 2 mg | 0. 4% |
Vitamin D
Ironically, it has never been considered a "male" vitamin before. Conventional wisdom about it is mostly related to its role in calcium metabolism and bone strengthening.
Scientists have shown that lack of it increases the likelihood of erection problems by 30%, as its decrease corresponds directly to a decrease in ketones.
One theory is that these effects are associated with excess body weight when adipose tissue captures most of the vitamins. D and serves as the site of testosterone conversion.
Based on recent data, it is recommended for those suffering from infertility, as a relationship has been found between vitamin D deficiency and reduced motile and structurally normal sperm counts.
There is no definitive evidence of its effect on male potency. But in practice, physicians often see improvements in the duration of erections and the ability to orgasm as they are supplemented in short supply.
The daily requirement is about 1000 IU, for smokers and overweight people - 2000 IU.
Vitamin D is found in nearly all seafood, especially cod liver, red caviar, and fatty marine fish (herring, salmon, mackerel), chicken, beef, and pork liver. Egg yolks also contain it.
From a dairy perspective, it's not skim cheese, butter, high-fat sour cream. Many nuts are rich in it.
There is a blood test for vitamin D. If low levels are detected, doctors will prescribe a loading dose of the drug. You need to know that its levels will slowly return to normal (about 3-4 months), and it is best to continue taking a maintenance dose in the future.
| Content in 100 g | %DV | |
|---|---|---|
| fish oil | 250 mcg | 2500% |
| mackerel | 16 mcg | 161% |
| tuna | 5. 7 mcg | 57% |
| egg yolk | 7. 7 mcg | 77% |
| butter | 1. 5 mcg | 15% |
| Cheese 50% fat | 1 mcg | 10% |
iodine
An essential component of 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 hormone, the amount of the protein that binds testosterone, sex steroid-binding globulin (SHBG or SHBG) increases.
Only the free form of ketone has an effect on the sexual realm, so, without iodine, it just circulates in an inactive bound form. During normal thyroid function, the provitamin form of vitamin A (beta-carotene) is converted to active retinol.
The daily requirement for iodine is 100-150 micrograms per day.
Naturally, this micronutrient is abundant in marine fish, shrimp, caviar, cranberries, and, oddly, in cranberries, buckwheat, and persimmons.
| Content in 100 g | %DV | |
|---|---|---|
| sea kale | 300 mcg | 200% |
| flounder, salmon | 50 mcg | 33% |
| egg yolk | 33 mcg | twenty two% |
Antioxidants
Male bodies are more vulnerable to poisons than females. It's smoking, hookah, more frequent drinking, and less attention to your diet.
In the body, free radicals are constantly formed - aggressive oxygen compounds. The molecules are very aggressive - they easily react with proteins, DNA, lipids and damage cell membranes. This accelerates aging, destroys cells, and increases the risk of mutations and cancer.
Free radical oxidation leads to the destruction of sperm genetic material, thereby threatening infertility. Lipid peroxidation is one of the factors that trigger atherosclerosis.
Free radicals attack the walls of blood vessels, causing inflammation, rapid deposition of cholesterol and the growth of atherosclerotic plaques. Narrowing of the lumen of the arteries in the pelvic organs slows blood flow to the penis during erection and reduces its sensitivity.
For containment, there are protection mechanisms, which vit. E and A.
E (tocopherol)
The most important non-enzymatic antioxidant, it "destroys" free radicals of oxygen and fatty acids and protects the walls of blood vessels. This process works especially well in the presence of vitamin C.
The daily requirement is 20-50 mg. Smokers need more.
Found in all types of vegetable oils (except refined oils), nuts, seeds, grains. But it is only preserved in oil obtained by "cold" pressing and stored in the dark.
Contains it and lettuce, cabbage. From animal products, this is butter, lard, meat, egg yolks. Milk is low in tocopherols.
| Content in 100 g | % of daily value required | |
|---|---|---|
| Sunflower seed 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 | twenty two | twenty two% |
| red caviar | 3. 0 | thirty% |
| sorrel | 2. 0 | twenty% |
A (retinol)
A direct-acting antioxidant that reacts with free radicals of unsaturated fatty acids is their "trap".
It is required for DNA synthesis in sperm and also regulates cell division in the seminiferous epithelium of the testis (where sperm are formed). It also aids in the active absorption of zinc and enhances the effects of vitamin E.
One can only get pure retinol from animal products: beef, dairy products (butter, cream, sour cream), egg yolks. Especially rich in retinol fish oil and sea fish (cod) liver.
Yellow and orange plants (carrots, tomatoes, peppers, apricots, etc. ) contain beta-carotenoids, or provitamin A. In the intestinal mucosa, with the help of special enzymes, they are converted into the active form of the vitamin. but.
The daily requirement for retinol is 2-3 mg, but it is more often expressed in IU, which is about 900 IU per day. Since beta-carotene is only half as active, you need 2x more.
| Content in 100 g | %DV | |
|---|---|---|
| fish oil | 25000 | 2500% |
| beef liver | 8360 | 835% |
| carrot | 2000 | 200% |
| egg yolk | 925 | 93% |
| red caviar | 450 | 45% |
| butter | 650 | 65% |
| rose hips | 430 | 43% |
| Bell Pepper | 250 | 25% |
| apricot | 267 | 27% |
Trace elements zinc and selenium
Zinc
This trace element actively blocks aromatase, which converts testosterone into estrogen. Biosynthesis is directed along the right path to form the active form of dihydrotestosterone. Zinc is also contained in hormone molecules. Along with its shortage, benign prostatic hyperplasia (adenoma) (BPH) develops.
Zinc is speculated to increase sperm motility and boost immunity.
In the presence of alcohol, especially beer, the excretion of zinc is accelerated. In turn, zinc deficiency increases the propensity for alcohol addiction.
Oysters, fish (especially sardines) and other seafood (including seaweed), meats are all rich in this trace element. Nuts and seeds are also rich in them: peanuts, cashews, sesame seeds, almonds, brazilian and walnuts, pine nuts, sunflower seeds, pistachios, hazelnuts, and especially pumpkin seeds ("white seeds").
Among greens, these are parsley, celery, horseradish, garlic, which have long been used as a means of enhancing sexual performance.
| Content in 100 g | %DV | |
|---|---|---|
| Wheat bran | 7. 27 | 61% |
| cedar | 6. 45 | 54% |
| egg yolk | 3. 1 | 26% |
| beef | 3. 24 | 27% |
Selenium is an important trace element that can only be obtained externally.
It is required 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 therapeutic effect on sperm, protecting their genetic material from damage.
Selenium is an important part of pregnancy preparation. In addition, it increases the activity of thyroid hormones and through them increases 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), whole grain cereals. The recognized leader in selenium content is Brazil nuts.
The daily standard for selenium is 50-70 mcg per day for adults, zinc - 11 mg (maximum allowable amount 25 mg). On the scale of the body, these values are microscopic, almost pharmaceutical.
There are vitamin-mineral complexes that contain these elements, but their use is not recommended without consulting a doctor.
| Content in 100 g | %DV | |
|---|---|---|
| Wheat bran | 77. 6 | 141% |
| sunflower seeds | 53 | 96% |
| pink salmon | 44. 6 | 81% |
| Curd 9% fat | thirty | 55% |
water
Impotence is not the most obvious cause, but proper blood circulation through the blood vessels requires a sufficient amount of water. When dehydrated, blood viscosity increases and erections decrease.
It can also lead to fatigue and muscle weakness. It is believed that a person needs about 4 liters of water a day for a stormy sex life.
And often drinking strong tea and coffee has a diuretic effect, which will only increase the lack of water.
herbal adaptogen
Natural Energy - Increases stamina, performance, reduces physical fatigue. They are restorative and tonic. Their effect on potency is due to improved blood transport, including in the urogenital organs, which accelerates the flow of testosterone and enhances erections.
Contained in the plants Ginseng, Acanthopanax senticosus, Ginkgo biloba and used as an infusion or extract.
There are few contraindications to changing the diet, except for food intolerances and allergic reactions. After all, these are common components of a healthy, balanced diet.
However, if you want to get faster results by increasing your dosage of any vitamins or minerals, it is highly recommended that you consult your doctor.
It must be remembered that sexual functions are the only bodily functions that occur in pairs in nature. So an erection depends not only on him, but also on his partner, her caress, attention and care.
Impotence has long not been a mandatory component of conditions such as age or stress. After all, its causes are often hormonal imbalances and accumulation of toxins. All of these problems can be easily eliminated by simply organizing things in your own diet.
So every man can remain sexually capable for years under any circumstance, as long as he takes care of himself.
This article is not medical advice and should not be used as a substitute for consulting a doctor.