The common word potency usually describes a man's ability to lead a normal sexual life.
But this term is much broader than just the degree of tension in the penis, potency is the power of desire, and the speed of erection, and the ability to ejaculate, and finally the ability to enjoy and release.
For a man, good potency 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 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.
Influence stress, social tension and rhythm of life, smoking, sedentary lifestyle.
But the most important thing is a diet that already 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
- Walnuts
- Pumpkin seeds
- Spices
- saffron
- nutmeg
- vanilla
- Clove
- Bahar
- cardamom
- coriander
Nuts and seeds
Sources of easily digestible vegetable protein and the essential amino acid L-arginine. They contain "useful" polyunsaturated fatty acids Omega-3, 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 100g.
- Pumpkin seeds - 5353 mg.
- Dried peas - 2188 mg.
- Nuts - 2278 mg.
- Cedar - 2413 mg.
- Rice, unpolished - 602 mg.
Fish, seafood, including caviar, mussels, shrimp
It 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.
Oily varieties of sea fish (cod, pike) 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
A source of essential cholesterol for testosterone synthesis. And that's it.
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 the risk of overdose.
Also, all plant foods contain a lot of fiber, which, although they do not affect potency, reduce the risk of obesity and normalize bowel function.
Eggs
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 accumulation and maintenance of muscle mass, improves blood flow to the penis and its sensitivity.
Honey
The oldest medicine is believed to be the most effective ginseng honey, as well as chestnut and buckwheat honey. Honey in its composition is close to human blood plasma, contains useful sugar, fructose, many phytonutrients (plant antiseptics), potassium, sodium, magnesium, iron, natural acids.
It has a strengthening anti-inflammatory effect, improves the functioning of the prostate gland. Has a mild 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 contained in it (invertase, diastasis, etc. ) improve blood circulation in the genitourinary system 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 needed for sperm production. By improving the innervation, they increase the duration of sex and the sensations during it.
Garlic contains many essential oils and phytonutrients that have aphrodisiac properties.
avocado
Combines high calorie content with good digestibility.
Composition:
- polyunsaturated acids
- vit. 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 arousal and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and vitamins. 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. Magnesium helps to 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, which manifests itself with age, causing bloating 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 down the conversion of testosterone to estrogen, and caffeine can selectively dilate the blood vessels of the penis.
Anyway, but it has the properties of the strongest aphrodisiacs, multiplying the power of attraction and the weight of desire.
Substances that affect potency and how they work
To understand what and how it affects male strength, it is necessary to make a short excursion into the world of men's health and to understand how potency is regulated.
The peak age is considered to be 25 years. Then 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 approximately 1. 6% per year.
Testosterone is the first hormone that can be identified and measured in the body, and in 1939 he was awarded the Nobel Prize for discovering a method for creating its dosage form.
It determines the power of libido, that is, the power of desire. It is even more important during puberty, when there is a rapid hormonal surge.
By encouraging the growth of the penis and the increase in muscle mass, the roughening of the voice and the development of a special, masculine type of hair growth, he turns the boy into a man. However, unequivocal 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 influenced by two factors - the elasticity of the walls of blood vessels and the substance that dilates them, nitric oxide.
It is in the thickness of the vessel wall that cholesterol plaques are deposited, which narrow the lumen and disrupt blood flow during erection. The arteries of the penis that supply the penis are about 2-3 mm in diameter, so circulatory disorders occur very easily.
Nitric oxide is formed in the wall of the vessel and causes its long-term expansion, which makes it possible to completely fill the corpora cavernosa 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.
In obesity (waist circumference greater than 104 cm) this process takes a significant part of male hormones, which leads to a decrease in desire and disorders of the cardiovascular system.
You only need a little estrogen - they are responsible for the processes of knowledge, memory and creative thinking. Relieve pain tolerance. Even 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 body.
A significant part of potency disorders can be eliminated with a rational approach to diet. Below is a list of substances whose presence in the diet will eliminate the imbalance and improve the male reproductive system.
cholesterol
All the fat eaten with food goes to the liver and is converted into cholesterol.
It is in the liver that it is divided into "fractions", ie "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 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 every cell wall and 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 reduction in animal fats in the diet, its production decreases.
Most (90%) of the required cholesterol - which is 250 mg per 100 ml of blood - is synthesized by the liver itself. We should receive no 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 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, 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 erections.
The process occurs due to the locking venous mechanism (blockage of blood flow) and the relaxation of the muscles of the corpora cavernosa, as a result of which they are filled with blood.
PUFAs are indispensable factors that are not formed in the body and must be delivered with food.
The daily requirement is 5-10 g per day.
PNMK are rich in oily fish (tuna, trout, salmon), fish oil and caviar, unrefined vegetable oils (flaxseed, canola, soybean, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFA will be better absorbed if taken with vitamin E - it is best to include foods rich in both elements in the diet.
The optimal ratio of these acids in the diet is 1: 3 - 1: 6 and must be strictly observed.
| 100 gr | Omega-3, gr | Omega-6, gr | Ratio |
|---|---|---|---|
| Linseed oil | 53 | 17 | 1: 0, 3 |
| salmon | 1. 8 | 0, 17 | 1: 0, 05 |
| Walnut | 2. 7 | 33. 7 | 1: 12. 5 |
| Almonds | 0, 003 | March 12 | 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 both animal (meat and dairy products) and plant foods (legumes, nuts, soy, etc. ), but they have different amino acid composition.
Two amino acids are especially important: arginine and carnitine.
L-arginine
The source of the formation of nitric oxide (NO) 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 for erection.
Its strength and duration depend on it. A good blood supply also improves the functioning of the prostate gland and testicles by activating semen production.
Active filling with blood prolongs the time of sexual intercourse, enhances the pleasant sensations, prolongs orgasm, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and endurance.
This amino acid can be derived from food and animal and plant 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, shrimp, anchovies, crabs, tuna).
The daily requirement is considered to be 6, 0 g per day; when working to build muscle mass, up to 9. 0 g may be needed.
| Content in 100 g | % DV | |
|---|---|---|
| Peanuts | 2975 mg | 60% |
| Walnut | 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 small amounts (about 100-200 mg). For a normal lifestyle, this is quite enough, but with increased physical activity, 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 - as energy production directly stimulates the activity of muscles and blood vessels, and indirectly - because with the reduction of adipose tissue, the volume of active testosterone increases.
L-carnitine accelerates protein synthesis and therefore increases the volume and endurance of muscle mass. It contains large amounts of meat and liver of animals.
The daily requirement is 200-500 mg, in case of stress and physical activity it can increase to 1200 mg.
It should be borne in mind that after heat 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. Traditional notions of it have been linked primarily to its role in calcium metabolism and bone strengthening.
Scientists have shown that in its absence, the likelihood of erection problems increases by 30%, as its reduction directly corresponds to the reduction of ketone.
There is a theory that these effects are related to being overweight, when adipose tissue captures most of the vitamin. D and serves as a site for testosterone conversion.
According to recent data, it is recommended for those suffering from infertility, as a link has been established between hypovitaminosis D and a reduction in the number of motile and structurally normal sperm.
There is still no clear evidence of its effect on male potency. But in practice, doctors often see that filling it shortens improves the duration of an erection and the ability to orgasm.
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 sea fish (herring, salmon, mackerel), chicken, beef and pork liver. Egg yolk also contains it.
Of dairy products, this is not fat-free cheese, butter, greasy 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 should know that its level rises to normal slowly (about 3-4 months) and in the future it is better to continue taking a maintenance dose.
| Content in 100 g | % DV | |
|---|---|---|
| Fish oil | 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% |
iodine
A necessary component that is part of the thyroid hormone thyroxine. It is he who is responsible for the speed of metabolism. It is known that in the absence of thyroid hormones, the amount of protein that binds testosterone - sex steroid-binding globulins (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. With normal thyroid function, provitamin forms of vitamin A (beta-carotene) are converted to active retinol.
The daily requirement of iodine is 100-150 mcg per day.
Naturally, this trace element is abundant in sea fish, shrimp, caviar, sea cabbage and, oddly enough, in cranberries, buckwheat and persimmon.
| Content in 100 g | % DV | |
|---|---|---|
| sea cabbage | 300 mcg | 200% |
| Kamia, keta salmon | 50 mcg | 33% |
| Chicken egg yolk | 33 mcg | 22% |
Antioxidants
The male body is more exposed to toxic attacks than the female. This is smoking, hookah, more frequent alcohol intake, less concern for your diet.
Free radicals are constantly formed in the body - aggressive oxygen compounds. Such molecules are very aggressive - they react easily with proteins, DNA, lipids, damage cell membranes. This accelerates aging, destroys cells, increases the risk of mutations and cancer.
Oxidation of free radicals leads to the destruction of the genetic material of sperm, which threatens infertility. Lipid peroxidation is one of the factors causing atherosclerosis.
By attacking the vascular wall, 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 slowdown in blood flow to the penis during erection and reduces its sensitivity.
To limit there are protective mechanisms in which vit. E and A.
E (tocopherol)
The most important non-enzymatic antioxidant, it "quenches" free radicals of oxygen and fatty acids and protects the vessel wall. This process is especially good in the presence of vitamin C.
The daily requirement is 20-50 mg. Smokers need more.
They are found in all types of vegetable oils (except refined), nuts, seeds, cereals. But it is preserved only in oils obtained by "cold pressing" and when stored in the dark.
Lettuce and cabbage also contain it. From animal products it is butter, lard, meat, egg yolk. Milk is low in tocopherols.
| Content in 100 g | % of the required daily value | |
|---|---|---|
| Sunflower oil | 44 | 450% |
| Almonds | 25 | 246% |
| Olive oil | 12 | 121% |
| Dried white mushrooms | 7. 4 | 74% |
| porridge | 5. 7 | 57 |
| Walnut | 2. 6 | 26% |
| Squid | 2. 2 | 22% |
| Red caviar | 3. 0 | thirty% |
| Kiselets | 2. 0 | twenty% |
A (retinol)
A direct-acting antioxidant that reacts with the free radicals of unsaturated fatty acids, it is a "trap" for them.
It is necessary for the synthesis of DNA in sperm, and also 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.
One can get pure retinol only from animal products: beef, dairy products (butter, cream, sour cream), egg yolk. Particularly rich in retinol fish oil and liver of marine fish (cod).
Plants colored yellow and orange (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 vitamin. BUT.
The daily requirement of retinol is 2-3 mg, but more often it is expressed in IU, which is about 900 IU per day. Because beta-carotene is half as active, you need twice as much.
| Content in 100 g | % DV | |
|---|---|---|
| Fish oil | 25000 | 2500% |
| Veal liver | 8360 | 835% |
| carrots | 2000 | 200% |
| Chicken egg yolk | 925 | 93% |
| Red caviar | 450 | 45% |
| Butter | 650 | 65% |
| Shipka | 430 | 43% |
| pepper | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
Zinc
This trace element actively blocks the enzyme aromatase, which works to convert testosterone into estrogen. Directing 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 deficiency, benign prostatic hyperplasia (adenoma) (BPH) develops.
Zinc is thought to be able to increase sperm motility and boost immunity.
In the presence of alcohol, especially beer, the release of zinc is accelerated. Zinc deficiency, in turn, increases the tendency to alcohol dependence.
Many of these trace elements are 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 and walnuts, pine nuts, sunflower seeds, pistachios, hazelnuts, especially pumpkin seeds ("white seeds").
Of the greens, these are parsley, celery, horseradish, garlic, which have long been used by humans as a means of increasing sexual activity.
| 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 removing free radicals. In addition to preventing aging, selenium also has a healing effect on sperm, protecting their genetic material from damage.
Selenium is a major component in preparation for conception. It also 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.
Selenium-rich: fish and seafood (tuna, shrimp, salmon, cod, mussels, squid), meat and offal (lamb and beef), mushrooms (especially oysters and mushrooms), 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). In the body scale, these values are microscopic, almost pharmacy.
There are vitamin-mineral complexes containing these elements, but it is not recommended to use them 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 cause of impotence, but normal blood circulation through the vessels requires a sufficient amount of water. With dehydration, the viscosity of the blood increases and the erection decreases.
It can also cause fatigue and muscle weakness. It is estimated that a person needs about four liters of water a day for a hectic sexual life.
And frequent use of strong tea and coffee has a diuretic effect, only increasing the lack of water.
Herbal adaptogens
Natural energy - increase endurance, efficiency, reduce physical fatigue. They have a restorative and toning effect. Their effect on potency is due to the improved blood supply, including in the genitourinary system, which accelerates the flow of testosterone and enhances erections.
Contained in plants ginseng, eleutherococcus, ginkgo biloba and is 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 get faster results by increasing the dose of each 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 occurs in nature only in pairs. Therefore, an erection depends not only on him, but also on his partner, her caress, attention and care.
Impotence is not a mandatory component of such conditions as age or long-term stress. After all, its causes are often hormonal imbalances and the accumulation of toxins. All this can be easily eliminated by simply putting things in order in your own diet.
So, with proper self-care, every man can maintain 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 a doctor.