The general word potency generally describes a man's ability to have a normal sex life.
But this term is much broader than just the degree of penile tension, potency is the strength of desire and the speed of erection and the ability to ejaculate, finally the opportunity to enjoy and discharge.
For a man, good potency is his pride, self-confidence, this is the very essence of his masculinity. Problems in this area are particularly painful.
Some 20 years ago, 80% of rape 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 getting worse.
It affects stress, social pressure and the pace of life, smoking, sedentary lifestyle.
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, it is enough to review his diet and add to it:
- Products:
- oysters and mussels
- Chocolate
- ginger root
- Cardamom
- walnuts
- Pumpkin seeds
- spices
- Saffron
- Nutmeg
- Vanilla
- Carnation
- Jaimacan pepper
- Cardamom
- Cilantro
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 are especially distinguished.
Sesame seeds contain a lot of calcium.
L-arginine in 100 g.
- Pumpkin seeds - 5353 mg.
- Dry peas - 2188 mg.
- Walnuts - 2278 mg.
- Cedar - 2413 mg.
- Rice, unpolished - 602 mg.
Fish, shellfish, including caviar, shellfish, shrimp
They contain almost the entire spectrum of fat-soluble vit. - 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.
Fat varieties of sea fish (cod, pike perch) are a rich source of vit. 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 essential cholesterol for the synthesis of testosterone. And that is.
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 intestinal 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, as well as chestnut and buckwheat honey, is believed to be the most effective. Honey in its composition is close to human blood plasma, it contains useful sugar fructose, many phytoncides (vegetable antiseptics), potassium, sodium, magnesium, iron, natural acids.
It has a strengthening anti-inflammatory effect, improves the functioning of the prostate gland. It has a slight diuretic and uroseptic effect, normalizes urination. Due to the natural bactericidal components, it stimulates the immune system and heals 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.
Vegetables (sorrel, parsley, arugula, celery) and garlic
In addition to calcium, parsley and garlic contain folic acid and B vitamins necessary for the production of sperm, improving innervation, increasing the duration of sex and the sensations during it.
Garlic contains a large number of essential oils and phytoncides, which have aphrodisiac properties.
Avocado
It combines a high caloric content with good digestibility.
Composition:
- polyunsaturated acids
- vitamin C, D, E, B, PP,
- folic acid,
- match,
- potassium,
- magnesium,
- iron.
Avocado is one of the few foods that contains carnitine, which provides oxygen transport. This affects the rapid arousal and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and vit. D, contain proteins and useful 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 have an intolerance - lactase deficiency that occurs with age, which leads to bloating and disturbance of the intestinal microflora.
red wine and coffee
Quite controversial when it comes to proper nutrition, foods that are normally recommended to be eaten in small amounts. However, red wine contains the substance resveratrol, which slows down 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, often increasing the force of attraction and the severity of desire.
Substances that affect potency and how they work.
To understand what and how it affects male potency, it is necessary to take a brief foray into the world of men's health and understand how potency is regulated.
The maximum age is considered to be 25 years. 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 begins to gradually decline at a rate of about 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 of creating its dosage form.
It 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 surge.
By promoting penile growth and increased muscle mass, deepening of the voice, and the development of a special type of male hair growth, it turns the boy into a man. Despite this, unequivocal 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 where cholesterol plaques are deposited, which narrow the lumen and hinder blood flow during erection. The penile arteries that supply the penis are about 2-3 mm in diameter, so circulatory disturbances occur very easily.
Nitric oxide is formed on the vessel wall 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.
The percentage of fat is very important. Adipose tissue contains the enzyme aromatase, which converts (aromatizes) active testosterone into female estrogen.
With obesity (waist circumference greater than 104 cm), this process takes away a significant part of male hormones, causing a decrease in desire and disorders in the cardiovascular system.
You just need a little estrogen - they are responsible for the processes of cognition, memory and creative thinking. Facilitate pain tolerance. Even libido depends to a small extent on the ratio of male and female sex hormones.
In most cases, this complex system, especially at a young age, is not affected 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 by 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
Fats eaten with food go to the liver and are converted to 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 fats, fatty meats, liver and fatty dairy products.
However, in a strictly measured volume, cholesterol is necessary, 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 cholesterol core is found in the structure of the testosterone molecule and its precursor, progesterone. With a sharp decrease in animal fats in food, their production falls.
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 "good" cholesterol or high-density lipoprotein (HDL). 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 blockage of the venous mechanism (blockage of blood outflow) and relaxation of the muscles of the cavernous bodies, as a result of which they are intensively filled with blood.
PUFAs are irreplaceable factors that are not formed 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 (linseed, rapeseed, soybean, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs will be better absorbed if taken with vitamin E; it is better to include foods rich in both elements in the diet.
The optimal ratio of these acids in food is from 1: 3 to 1: 6 and must be strictly observed.
| 100 grams | Omega-3, g | Omega-6, g | Proportion |
|---|---|---|---|
| Linseed oil | 53 | 17 | 1: 0, 3 |
| Salmon | 1. 8 | 0. 17 | 1: 0. 05 |
| nut | 2. 7 | 33. 7 | 1: 12. 5 |
| Almond | 0. 003 | 12. 3 | 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 foods (meat and dairy) and vegetables (legumes, nuts, soy, etc. ), but they have a 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 the main biochemical factor in 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 time of sexual intercourse, improves pleasurable sensations, prolongs orgasm, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and endurance.
This amino acid can be obtained from food and from animal and plant sources. It is produced slowly and in small amounts 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 on gaining muscle mass up to 9. 0 g may be needed.
| Content in 100g | % DV | |
|---|---|---|
| Peanut | 2975 milligrams | 60% |
| nut | 2278 milligrams | 46% |
| chicken egg yolk | 1160 milligrams | 23% |
| Cow meat | 1040 milligrams | 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). For a normal lifestyle, this is enough, but with increased physical exertion, stress, additional intake is necessary. L-carnitine participates in the breakdown of fatty acids (fats) for energy.
This has 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 thus an increase in the volume and resistance 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 increase to 1200 mg.
It should be borne in mind that after heat treatment, its quantity is reduced by 25%.
| Content in 100g | % DV | |
|---|---|---|
| raw lamb | 160 milligrams | thirty% |
| raw beef | 125 milligrams | 23% |
| Cottage cheese | 2 milligrams | 0. 4% |
Vitamin D
Ironically, it has never before been considered a "male" vitamin. Traditional ideas about it are mainly associated with its role in calcium metabolism and bone strengthening.
Scientists have verified that with its deficiency, the probability of erection problems increases by 30%, since its decrease corresponds directly to a decrease in ketones.
There is a theory that these effects are associated with excess body weight, when the adipose tissue captures most of the vit. D and serves as a site for the conversion of testosterone.
According to recent data, it is recommended for those 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 still no exact evidence of its effect on male potency. But in practice, doctors often see that with the replenishment of its shortage, the duration of erection and the ability to get an orgasm 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.
Of dairy products, this is 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 your level returns to normal slowly (about 3-4 months), and in the future it is better to continue taking a maintenance dose.
| Content in 100g | % DV | |
|---|---|---|
| fish fat | 250 micrograms | 2500% |
| Mackerel | 16 micrograms | 161% |
| Tuna | 5. 7 micrograms | 57% |
| chicken egg yolk | 7. 7 micrograms | 77% |
| Butter | 1. 5mcg | fifteen% |
| 50% fat cheese | 1mcg | 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 to 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 the inactive bound form. During normal thyroid function, the provitamin forms of vitamin A (beta-carotene) are converted to active retinol.
The daily requirement for iodine is 100 to 150 mcg per day.
Naturally, this trace mineral is abundant in ocean fish, shrimp, caviar, kale, and, interestingly enough, in blueberries, buckwheat, and persimmons.
| Content in 100g | % DV | |
|---|---|---|
| kale | 300 micrograms | 200% |
| Flounder, chum salmon | 50 micrograms | 33% |
| chicken egg yolk | 33 micrograms | 22% |
antioxidants
The male body, to a greater extent than the female, is subject to toxic attacks. This is smoking tobacco, hookah, more frequent alcohol consumption, less concern about your diet.
In the body, free radicals are constantly being formed - aggressive oxygen compounds. Such molecules are very aggressive: they easily react with proteins, DNA, lipids and damage cell membranes. This accelerates aging, destroys cells, increases the risk of mutations and cancer.
Free radical oxidation leads to the destruction of the genetic material of sperm, which threatens infertility. Lipid peroxidation is one of the triggering factors of atherosclerosis.
By attacking the vascular wall, the radicals cause inflammation in it, rapid deposition of cholesterol and growth of atherosclerotic plaques. The narrowing of the lumen of the arteries in the pelvic organs causes a decrease in blood flow to the penis during an erection and a decrease in its sensitivity.
For containment, there are protection mechanisms in which vit. e and a
E (tocopherol)
The most important non-enzymatic antioxidant, it "extinguishes" 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.
They are in all kinds 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.
Contain it and lettuce, cabbage. Of animal products, this is butter, lard, meat, egg yolk. Milk is poor in tocopherol.
| Content in 100g | % Daily Value Required | |
|---|---|---|
| Sunflower oil | 44 | 450% |
| Almond | 25 | 246% |
| Olive oil | 12 | 121% |
| dried white mushrooms | 7. 4 | 74% |
| Cashew | 5. 7 | 57 |
| Nut | 2. 6 | 26% |
| Squid | 2. 2 | 22% |
| red caviar | 3. 0 | thirty% |
| Sorrel | twenty | twenty% |
A (retinol)
Direct-acting antioxidant, reacting with free radicals of unsaturated fatty acids, is a "trap" for them.
It is necessary for DNA synthesis in sperm and also regulates cell division in the spermatogenic epithelium of the testes (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. Especially rich in retinol fish oil and marine fish liver (cod).
Yellow and orange plants (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 into the active form of vit. BUT.
The daily requirement for retinol is 2 to 3 mg, but it is most often expressed in IU, which is around 900 IU per day. Since beta-carotene is half as active, you need 2 times as much.
| Content in 100g | % DV | |
|---|---|---|
| fish fat | 25000 | 2500% |
| Cow liver | 8360 | 835% |
| Carrot | 2000 | 200% |
| chicken egg yolk | 925 | 93% |
| red caviar | 450 | Four. Five% |
| Butter | 650 | Sixty-five% |
| Hip | 430 | 43% |
| 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 to estrogen. Direct biosynthesis on the right path with the formation of the active form of dihydrotestosterone. Zinc is also included in the hormone molecule. With its shortage, benign prostatic hyperplasia (adenoma) (BPH) develops.
Presumably, zinc can increase sperm motility and improve immunity.
In the presence of alcohol, especially beer, the excretion of zinc is accelerated. A zinc deficiency, in turn, increases the tendency to alcohol addiction.
Much of this trace element is found in oysters, fish (especially sardines) and other shellfish (including algae), 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 vegetables, these are parsley, celery, horseradish, garlic, which people have long used as a means of increasing sexual performance.
| Content in 100g | % DV | |
|---|---|---|
| wheat bran | 7. 27 | 61% |
| Cedar | 6. 45 | 54% |
| chicken egg yolk | 3. 1 | 26% |
| Cow meat | 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 of preparation for conception. In addition, it 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 shellfish (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 is Brazil nuts.
The daily norm for 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 pharmacy.
There are complexes of vitamins and minerals that contain these elements, but their use is not recommended without first consulting a doctor.
| Content in 100g | % DV | |
|---|---|---|
| wheat bran | 77. 6 | 141% |
| sunflower seeds | 53 | 96% |
| pink salmon | 44. 6 | 81% |
| Curd 9% fat | thirty | 55% |
Water
It is not the most obvious reason for impotence, but for the normal circulation of blood through the vessels, a sufficient amount of water is needed. When dehydrated, it increases the viscosity of the blood and decreases the erection.
It can also cause fatigue and muscle weakness. It is believed that for a stormy sexual life, a person needs about four liters of water a day.
And the frequent use of strong tea and coffee has a diuretic effect, increasing the lack of water.
herbal adaptogens
Natural energy: increases endurance, performance, reduces physical fatigue. They have a restorative and tonic effect. Its effect on potency is due to better blood supply, including to the genitourinary organs, which speeds up the flow of testosterone and improves erection.
Contained in plants ginseng, eleutherococcus, ginkgo biloba and used in the form of infusions or extracts.
There are almost no contraindications to changing the diet, except 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 faster results by increasing the dosage of any vitamin or mineral, it is strongly recommended that you consult your doctor.
It must 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, his caress, 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 usually hormonal imbalance and the accumulation of toxins. All of this can be easily eliminated by simply putting things in order in your own diet.
So, with proper care of himself, every man can maintain sexual power in any circumstances and for many years.
This article is not medical advice and should not be used as a substitute for consulting a physician.