The generic 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, the speed of erection and the ability to ejaculate, finally the opportunity to enjoy and discharge.
For a man, good power is his pride, self-confidence, this is the very essence of his masculinity. The 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 rhythm of life, smoking, sedentary lifestyle affect.
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, simply review your diet and add:
- Products:
- Oysters and mussels
- Chocolate
- Ginger root
- Cardamom
- Walnuts
- Pumpkin seeds
- Spices
- Saffron
- nutmeg
- Vanilla
- Carnation
- Allspice
- Cardamom
- Coriander
Nuts and seeds
Sources of highly digestible vegetable proteins 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, nuts and almonds are particularly distinguished.
Sesame seeds contain a lot of calcium.
L-arginine in 100 g.
- Pumpkin seeds - 5353 mg.
- Dried peas - 2188 mg.
- Walnuts - 2278 mg.
- Cedar - 2413 mg.
- Rice, unpolished - 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, selenium and zinc, which are directly involved in the synthesis of hormones, essential amino acids.
Fatty varieties of sea fish (cod, zander) are a rich source of vitamin. D.
In the male body, they contribute to the production of the main sex hormone testosterone, increase the strength of attraction, promote fat burning and increase muscle mass.
Red meat
Source of cholesterol essential for the synthesis of testosterone. And this is 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 fruits and vegetables, you can get vit. And without the risk of overdose.
In addition, all plant foods contain a lot of fiber which, although they do not affect potency, reduce the risk of obesity and normalize bowel 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 the blood supply to the penis and its sensitivity.
treasure
The oldest remedy, ginseng honey, in addition to chestnut and buckwheat honey, is believed to be the most effective. Honey in its composition is close to human blood plasma, contains useful sugar fructose, many phytoncides (plant antiseptics), potassium, sodium, magnesium, iron, natural acids.
It has a strengthening anti-inflammatory effect, improves the functioning of the prostate gland. Has a slight diuretic and uroseptic effect, normalizes urination. Thanks to the natural bactericidal components, it stimulates the immune system and treats latent infections.
And the plant enzymes contained in it (invertase, diastase, etc. ) improve blood circulation in the genitourinary organs and increase the strength and duration of erections.
Vegetables (sorrel, parsley, rocket, celery) and garlic
In addition to calcium, parsley and garlic contain folic acid and B vitamins necessary for the production of spermatozoa. By improving innervation, the duration of sex and the sensations during it increase.
Garlic contains many essential oils and phytoncides, which have aphrodisiac properties.
Avocado
Combine a high calorie content with good digestibility.
Composition:
- polyunsaturated 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 rapid arousal and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and vit. D, they 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 that 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 occurs with age, causing swelling and disruption of the intestinal microflora.
Red wine and coffee
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 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 aphrodisiacs, increasing the strength of attraction and severity of desire many times over.
Substances that affect potency and how they work
To understand what and how it affects male potency, it is necessary to take a short excursion into the world of male health and understand how potency is regulated.
The maximum age is considered to be 25 years old. After that, the hormonal background is constant for some time. This is the time of the plateau, it lasts up to 30-35 years. After reaching this age, testosterone production gradually begins to decline at a rate of around 1. 6% per year.
Testosterone was the first hormone that could be identified and measured in the body, and in 1939 it was awarded the Nobel Prize for discovering a method to create its dosage form.
Determines the strength of the libido, that is, the strength of desire. It is even more important during puberty, when there is a rapid hormonal rise.
By promoting penis growth and increased muscle mass, roughening of the voice and the development of a special type of male hair growth, it transforms the boy into a man. Despite this, unambiguous data on its specific role in the erection process itself has not yet been received.
The main condition for an erection is good blood vessels. They are influenced by two factors: the elasticity of the blood vessel walls and the substance that expands them, nitric oxide.
It is in the thickness of the vascular wall that cholesterol plaques are deposited, which constrict the lumen and impair blood flow during an erection. The penile arteries that feed the penis are about 2-3 mm in diameter, so circulatory disturbances occur very easily.
Nitric oxide is formed in the very wall of the vessel and causes its long-term expansion, which allows you to completely fill the corpora cavernosa with blood and keep the penis in an active state.
The percentage of fat is very important. Adipose tissue contains the aromatase enzyme, which converts (aromatizes) active testosterone to female estrogen.
With obesity (waist circumference greater than 104 cm), this process takes up a significant part of the male hormones, causing a decrease in desire and disorders of the cardiovascular system.
You just need some estrogen - they are responsible for the processes of cognition, memory and creative thinking. Facilitates pain tolerance. Libido to a small extent also depends on the ratio of male and female sex hormones.
Most often, this complex system, especially at a young age, is not affected by serious organic ailments, but by an unhealthy lifestyle and ignorance of the needs of the body.
A significant part 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
All fats eaten with food go to the liver and turn into cholesterol.
It is in the liver that it is divided into "fractions", that is, into "good" and "bad" cholesterol. "Bad" refers to low-density lipoproteins. They are deposited in the vessels and cause the formation of atherosclerotic plaques.
It is he who is found in fat, 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 the material for the formation of all steroid hormones.
The core of cholesterol is found in the structure of the testosterone molecule and its precursor, progesterone. With a sharp decrease in animal fats in food, its production decreases.
Most (90%) of the necessary cholesterol - and this is 250 mg per 100 ml of blood - is synthesized by the liver itself. We shouldn't be getting more than 1500 mg per day.
Omega-3 and Omega-6 polyunsaturated fatty acids
There is also "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 vasodilator compounds -prostaglandins. This is a class of hormone-like substances that have the ability to improve erection.
The process occurs due to the venous blocking mechanism (blocking the outflow of blood) and relaxation of the muscles of the cavernous bodies, due to which they are intensely 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 (flaxseed, canola, soy, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs will be 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 food is 1: 3 - 1: 6 and must be strictly adhered to.
| 100 grams | Omega-3, g | Omega-6, g | Report |
|---|---|---|---|
| Linseed oil | 53 | 17 | 1: 0, 3 |
| Salmon | 1. 8 | 0, 17 | 1: 0, 05 |
| wot | 2. 7 | 33. 7 | 1: 12. 5 |
| Almond | 0, 003 | 12. 3 | 1: 4100 |
Amino acids and proteins
Protein requirements can range from 65 to 117g 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 vegetables (legumes, nuts, soy, etc. ), but they have a different composition of amino acids.
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 to be the main biochemical factor of erection.
Its strength and durability depend on it. A good blood supply also improves the functioning of the prostate gland and testicles by activating the production of seminal fluid.
Active filling with blood prolongs the time of sexual intercourse, improves pleasant sensations, lengthens orgasm, 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 quantities in the body, but most of it must come from food.
It is 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, it can take up to 9. 0g.
| Content in 100 g | % VV | |
|---|---|---|
| peanuts | 2975 mg | 60% |
| wot | 2278 mg | 46% |
| Chicken egg yolk | 1160 mg | 23% |
| beef | 1040 mg | 21% |
L-carnitine
Just like arginine, it is not an essential amino acid, but is formed in the body in a small amount (around 100-200 mg). For a normal lifestyle, this is quite enough, but with increased physical exertion, stress, additional intake is required. L-carnitine is involved in the breakdown of fatty (fatty) acids 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 adipose tissue, the volume of active testosterone increases.
L-carnitine accelerates protein synthesis and therefore an increase in the volume and strength of muscle mass. In large quantities it contains meat and liver of animals.
The daily requirement is 200-500 mg, with stress and physical exertion it can go up to 1200 mg.
It should be borne in mind that after heat treatment, its amount is reduced by 25%.
| Content in 100 g | % VV | |
|---|---|---|
| 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 "masculine" vitamin before. Traditional ideas about it are mainly associated with its role in calcium metabolism and bone strengthening.
Scientists have shown that with its lack, the likelihood of erection problems increases by 30%, since its decrease directly corresponds to a decrease in ketones.
There is a theory that these effects are associated with excess body weight, when adipose tissue takes up most of the vitamin. D and serves as a site for the conversion of testosterone.
According to recent data, it is recommended for those suffering from infertility, as a relationship has been found between hypovitaminosis D and a decrease in the number of motile and structurally normal spermatozoa.
There is still no precise evidence of its effect on male potency. But in practice, doctors often see that with the filling of its deficiency, the duration of the erection and the ability to achieve an orgasm are improved.
The daily requirement is about 1000 IU, for smokers and overweight - 2000 IU.
Vitamin D is found in almost all seafood, especially cod liver, red caviar and fatty varieties of marine fish (herring, salmon, mackerel), chicken, beef and pork liver. Egg yolk also contains it.
From dairy products, this is not low-fat cheese, butter, fatty sour cream. Many nuts are rich in it.
There is a blood test for vitamin D. If low levels are found, the doctor will prescribe a loading dose of medication. You need to know that its level slowly rises to normal (about 3-4 months) and in the future it is better to continue taking a maintenance dose.
| Content in 100 g | % VV | |
|---|---|---|
| Fish fat | 250 mcg | 2500% |
| Mackerel | 16 mcg | 161% |
| Tuna fish | 5. 7 mcg | 57% |
| Chicken egg yolk | 7, 7 mcg | 77% |
| Butter | 1. 5 mcg | 15% |
| Cheese 50% fat | 1 mcg | 10% |
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 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 sphere, therefore, without iodine, it simply circulates in an inactive bound form. During normal thyroid function, the pro-vitamin forms of vitamin A (beta-carotenes) are converted into 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, oddly enough, in cranberries, buckwheat and persimmons.
| Content in 100 g | % VV | |
|---|---|---|
| sea cabbage | 300 mcg | 200% |
| Flounder, salmon chum | 50 mcg | 33% |
| Chicken egg yolk | 33 mcg | 22% |
Antioxidants
The male body, to a greater extent than the female one, is subject to toxic attacks. This is tobacco smoke, hookah, more frequent alcohol intake, less worry about your diet.
Free radicals are constantly formed in the body - aggressive oxygen compounds. These 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.
The oxidation of free radicals leads to the destruction of the genetic material of the spermatozoa, which threatens infertility. Lipid peroxidation is one of the triggers of atherosclerosis.
By attacking the vascular wall, radicals cause inflammation in it, rapid deposition of cholesterol and the growth of atherosclerotic plaques. The 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 containment there are protective mechanisms in which the vit. E and A.
E (tocopherol)
The most important non-enzymatic antioxidant, it "extinguishes" the 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 ones), nuts, seeds, cereals. But it is preserved only in oils obtained from "cold" pressing and if stored in the dark.
Contain it and lettuce, cabbage. From animal products, this is butter, lard, meat, egg yolk. Milk is low in tocopherol.
| Content in 100 g | % of the daily value requested | |
|---|---|---|
| Sunflower oil | 44 | 450% |
| Almond | 25 | 246% |
| Olive oil | 12 | 121% |
| Dried white mushrooms | 7. 4 | 74% |
| Cashew nuts | 5. 7 | 57 |
| wot | 2. 6 | 26% |
| Squid | 2. 2 | 22% |
| Red caviar | 3. 0 | thirty% |
| Sorrel | 2. 0 | winds% |
A (retinol)
Direct-acting antioxidant, reacting with the free radicals of unsaturated fatty acids, is a "trap" for them.
It is necessary for DNA synthesis in spermatozoa 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 fish oil retinol and liver of sea fish (cod).
Plants of yellow and orange color (carrots, tomatoes, peppers, apricots, etc. ) contain beta-carotenoids, which are provitamin A. In the intestinal mucosa, with the help of a special enzyme, they are converted into the active form of vitamin A. BUT.
The daily requirement for retinol is 2-3 mg, but most often it is expressed in IU, which is about 900 IU per day. Since beta-carotene is half as active, you need 2 times more.
| Content in 100 g | % VV | |
|---|---|---|
| Fish fat | 25000 | 2500% |
| Beef liver | 8360 | 835% |
| Carrot | 2000 | 200% |
| Chicken egg yolk | 925 | 93% |
| Red caviar | 450 | 45% |
| Butter | 650 | 65% |
| Rosehip | 430 | 43% |
| Sweet pepper | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
Zinc
This trace element actively blocks the aromatase enzyme, which works to convert testosterone into estrogen. Directing biosynthesis along the right path with the formation of the active form of dihydro-testosterone. Zinc is also included in the hormone molecule. With its deficiency, benign prostatic hyperplasia (adenoma) (BPH) develops.
Supposedly, zinc is able to increase sperm motility and improve immunity.
In the presence of alcohol, especially beer, zinc excretion is accelerated. A zinc deficiency, in turn, increases the tendency to become addicted to alcohol.
Much of this trace element is found in oysters, fish (especially sardines) and other seafood (including algae), meat. Nuts and seeds are also rich in it: peanuts, cashews, sesame seeds, almonds, Brazil and walnuts, pine nuts, sunflower seeds, pistachios, hazelnuts, especially pumpkin seeds ("white seeds").
Among the vegetables, these are parsley, celery, horseradish, garlic, which have long been used by people as a means of increasing sexual performance.
| Content in 100 g | % VV | |
|---|---|---|
| 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 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 sperms, protecting their genetic material from damage.
Selenium is an essential component of preparing for conception. It also increases the activity of thyroid hormones and, through them, testosterone.
For a 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 oyster and porcini), whole grains. The recognized leader in selenium content is Brazil nuts.
The daily norm of selenium is 50-70 mcg per day for adults, zinc - 11 mg (maximum allowable 25 mg). On the body scale, these values are microscopic, almost pharmacy-like.
There are vitamin-mineral complexes containing these elements, but their use is not recommended without first consulting a doctor.
| Content in 100 g | % VV | |
|---|---|---|
| wheat bran | 77. 6 | 141% |
| Sunflower seeds | 53 | 96% |
| Pink salmon | 44. 6 | 81% |
| Curd 9% fat | thirty | 55% |
Waterfall
It is not the most obvious reason for impotence, but a sufficient amount of water is required for normal blood circulation through the vessels. When dehydrated, the viscosity of the blood increases and the 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 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 invigorating effect. Their effect on potency is due to the improvement of blood supply, including in the genitourinary organs, which accelerates the flow of testosterone and improves erection.
Contained in ginseng, eleutherococcus, ginkgo biloba plants and used in the form of infusions or extracts.
There are almost no contraindications for changing the diet, with the exception of food intolerances and allergic reactions. After all, these are the usual components that are part of a healthy and balanced diet.
However, if you want to get faster results by increasing the dosage of any vitamin or mineral, it is highly recommended that you consult your doctor.
It must be remembered that the sexual function is the only function of the body that in nature takes place only in pairs. Therefore, an erection depends not only on him, but also on his partner, his caress, attention and care.
Impotence has not long been a mandatory component of conditions such as age or stress. 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 one's diet.
So, with the proper care of yourself, any man can maintain sexual power under any circumstances and for many years.
This article is not medical advice and should not be used as a substitute for consulting with a doctor.