The general word potency usually describes the ability of a man to have a normal sexual life.
But this term is much broader than just the degree of tension of the penis, 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.
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, a 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, 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
- Carnation
- Allspice
- Cardamom
- Coriander
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.
- Dried peas - 2188 mg.
- Walnuts - 2278 mg.
- Cedar - 2413 mg.
- Rice, unpolished - 602 mg.
Fish, seafood, including caviar, shellfish, shrimp
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.
Fatty 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 strength of attraction, promote fat burning and increase muscle mass.
red meat
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 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 it does not affect potency, reduces the risk of obesity and normalizes bowel 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.
Honey
The oldest remedy, it is believed that ginseng honey, as well as chestnut and buckwheat honey, is the most effective. Honey in its composition is close to human blood plasma, contains useful sugar fructose, a lot of 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 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 organs 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 necessary for the production of spermatozoa. Improving innervation, they increase the duration of sex and sensations during it.
Garlic contains a lot of essential oils and phytoncides, which have aphrodisiac properties.
Avocado
It combines 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 the rapid excitation and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and vit. 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. It is magnesium that helps to relax the vascular wall, which means it increases the blood supply to the penis during an erection.
But the use of pure milk is undesirable, since many adults have intolerance - lactase deficiency that occurs 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.
One way or another, but it has the properties of the strongest aphrodisiacs, many times increasing the strength of attraction and the severity of desire.
Substances that affect potency and how they work
To understand what and how affects male power, it is necessary to make a brief excursion into the world of male health and understand how potency is regulated.
The peak 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 gradually begins to decline at a rate of approximately 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 the discovery of a method for 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 the growth of the penis and an increase in muscle mass, the coarsening of the voice and the development of a special, masculine, type of hair growth, it turns the boy into a man. Despite this, unequivocal data on its specific role in the process of erection itself have not yet been received.
The main condition for an erection is good blood vessels. They are influenced by two factors - the elasticity of the walls of blood vessels and the substance that expands them, nitric oxide.
It is in the thickness of the vascular wall that cholesterol plaques are deposited, which narrow the lumen and impair blood flow during an erection. The penile arteries supplying 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 makes it possible to fully fill the cavernous bodies with blood and keep the penis in an active state.
Fat percentage 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 a significant part of male hormones, causing a decrease in desire and disorders in the cardiovascular system.
You only need a little estrogen - they are responsible for the processes of cognition, memory and creative thinking. Ease pain tolerance. Even libido to a small extent depends 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, the presence of which in the diet will eliminate the imbalance and improve the male reproductive system.
Cholesterol
Any 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 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 located in the structure of the testosterone molecule and its precursor progesterone. With a sharp decrease in animal fats in food, its 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 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 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 vasodilating compounds -prostaglandins. This is a class of hormone-like substances that have the ability to enhance erection.
The process occurs due to the locking venous mechanism (blood outflow blockade) 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 when taken with vitamin E - it is best to include foods rich in both elements in the diet.
The optimal ratio of these acids in food is 1: 3 - 1: 6 and must be strictly observed.
| 100 g | Omega-3, g | Omega-6, g | 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 protein
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 protein can come from both animal (meat and dairy products) and plant foods (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 function of the prostate gland and testicles, activating the production of seminal fluid.
Active filling with blood prolongs the time of sexual intercourse, enhances the pleasant sensations, makes the orgasm longer, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and endurance.
This amino acid can be obtained 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 on gaining muscle mass, up to 9. 0 g may be needed.
| Content in 100 g | % DV | |
|---|---|---|
| Peanut | 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 a small amount (about 100-200 mg). For a normal lifestyle, this is quite enough, but with increased physical exertion, stress, an additional intake is necessary. L-carnitine is involved in the breakdown of fatty acids (fats) 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 endurance of muscle mass. In large quantities it contains the meat and liver of animals.
The daily requirement is 200-500 mg, with stress and physical exertion, it can rise 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 before. Traditional ideas about it are associated primarily with its role in calcium metabolism and bone strengthening.
Scientists have proven that with its lack, the likelihood of erection problems increases by 30%, since its decrease directly corresponds to a decrease in ketone.
There is a theory that these effects are associated with excess body weight, when 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, as a relationship has been found between hypovitaminosis D and a decrease in the number of motile and structurally normal spermatozoa.
There is no exact evidence of its effect on male potency yet. But in practice, doctors often see that with the replenishment of its shortage, the duration of the 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 in cod liver, red caviar and fatty varieties of marine fish (herring, salmon, mackerel), in chicken, beef and pork liver. Egg yolk also contains it.
From 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 drugs. You need to 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 fat | 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 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 requirement for iodine is 100-150 mcg per day.
Naturally, this trace element is abundant in sea fish, shrimp, caviar, sea kale, and, oddly enough, in cranberries, buckwheat and persimmons.
| Content in 100 g | % DV | |
|---|---|---|
| sea kale | 300 mcg | 200% |
| Flounder, chum salmon | 50 mcg | 33% |
| Chicken egg yolk | 33 mcg | 22% |
Antioxidants
The male body, to a greater extent than the female, is subjected to toxic attacks. This is tobacco smoking, hookah, more frequent alcohol intake, less concern about your diet.
In the body, free radicals are constantly formed - aggressive oxygen compounds. Such molecules are very aggressive - they easily react with proteins, DNA, lipids, damaging 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 spermatozoa, which threatens infertility. Lipid peroxidation is one of the factors triggering atherosclerosis.
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 slowdown in blood flow to the penis during erection and a decrease in its sensitivity.
For containment, there are protective 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.
There are 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.
Contain it and lettuce, cabbage. From animal products, this is butter, lard, meat, egg yolk. Milk is poor in tocopherol.
| Content in 100 g | % of the required daily value | |
|---|---|---|
| Sunflower 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 | 2. 2 | 22% |
| Red caviar | 3. 0 | thirty% |
| Sorrel | 2. 0 | twenty% |
A (retinol)
An antioxidant of direct action, reacting with free radicals of unsaturated fatty acids, it is a "trap" for them.
It is necessary for the synthesis of DNA in spermatozoa, and also regulates cell division in the spermatogenic epithelium of the testis (the place where spermatozoa 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 liver of marine fish (cod).
Plants colored yellow and orange (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 2-3 mg, but more 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 of it.
| Content in 100 g | % DV | |
|---|---|---|
| Fish fat | 25000 | 2500% |
| Beef liver | 8360 | 835% |
| Carrot | 2000 | 200% |
| Chicken egg yolk | 925 | 93% |
| Red caviar | 450 | 45% |
| Butter | 650 | 65% |
| Rose hip | 430 | 43% |
| Bell pepper | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
Zinc
This microelement 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 shortage, benign prostatic hyperplasia (adenoma) (BPH) develops.
Presumably, zinc is able to increase sperm motility and enhance immunity.
In the presence of alcohol, especially beer, zinc excretion is accelerated. A zinc deficiency, in turn, increases the tendency to alcohol addiction.
A lot of this trace element is 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 the people as a means of increasing sexual performance.
| 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 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 spermatozoa, 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 better absorption of selenium, it is recommended to take it along 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 mushrooms), whole grain cereals. The recognized leader in the content of selenium are Brazil nuts.
The daily norm of selenium is 50-70 mcg per day for adults, zinc - 11 mg (maximum allowable 25 mg). On the scale of the body, these values are microscopic, almost pharmacy.
There are vitamin-mineral complexes containing these elements, but they are not recommended to be used without first 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
Not the most obvious reason for impotence, but a sufficient amount of water is needed for normal blood circulation through the vessels. When dehydrated, blood viscosity increases and erection decreases.
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, only increasing the lack of water.
Herbal adaptogens
Natural energy - increase endurance, performance, reduce physical fatigue. They have a restorative and tonic effect. Their effect on potency is due to improved blood delivery, including in the genitourinary organs, which accelerates the flow of testosterone and enhances erection.
Contained in plants ginseng, eleutherococcus, ginkgo biloba and used in the form of infusions or extracts.
There are almost no contraindications for 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 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, her caress, attention and care.
Impotence has not been a mandatory component of such conditions as age or stress for a long time. After all, its causes are often hormonal imbalance and the accumulation of toxins. All this can be easily eliminated by simply putting things in order in your own diet.
So, with proper care of yourself, 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 consultation with a physician.