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 tension in the penis, potency is the strength of desire, and the speed of erection, and the ability to ejaculate, in short, the opportunity to come 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 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 pace of life, smoking, a sedentary lifestyle affect.
But the most important thing is the nutrition, which now contains fast carbs, trans fats and preservatives.
To improve one of the most important functions of the male body, simply review your diet and add to it:
- Products:
- oysters and mussels
- Chocolate
- ginger root
- Cardamom
- nuts
- pumpkin seeds
- spices
- Saffron
- nutmeg
- Vanilla
- clove
- 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 stand out especially.
Sesame seeds contain a lot of calcium.
L-arginine in 100 g.
- Pumpkin Seeds - 5353 mg.
- Dried peas - 2188 mg.
- Nuts - 2278 mg.
- Cedar - 2413 mg.
- Rice, unpolished - 602 mg.
Fish, seafood including caviar, clams, 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.
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 force of attraction, promote fat burning and increase muscle mass.
Red meat
Source of cholesterol essential 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.
In addition, all plant foods contain a lot of fiber, which, while not affecting 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 stamina, promotes the recruitment and maintenance of muscle mass, improves blood flow to the penis and its sensitivity.
Honey
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, contains useful sugar fructose, many phytonides (vegetable antiseptics), potassium, sodium, magnesium, iron, natural acids.
It has a strengthening anti-inflammatory effect, improves the functioning of the prostate. It has a slight diuretic and uroseptic effect, normalizes urination. Due to the 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 Organs 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 many 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,
- phosphor,
- potassium,
- magnesium,
- iron.
Avocados are one of the few foods that contain 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, contain useful proteins and amino acids. The influence of dairy products is associated with the ideal combination of trace elements such as calcium, zinc and magnesium. It is magnesium that helps 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, as many adults have an 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 generally recommended to be consumed in small amounts. However, red wine contains the substance resveratrol, which slows 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 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 take a brief tour of the world of male 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 plateau time, 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 discovering a method to create its dosage form.
It determines the strength of 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 the increase in muscle mass, the deepening of the voice and the development of a special type of male hair growth, it transforms 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 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 narrow the lumen and impair 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 in the vessel wall itself 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.
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 a significant part of male hormones, causing decreased 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. Facilitates 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 body's needs.
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
Any fat ingested with food goes to the liver and turns 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 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 forms part of any cell wall and is the material for the formation of all steroid hormones.
The core of cholesterol is located in the structure of the testosterone molecule and its precursor progesterone. With a sharp decrease in animal fats in food, their production drops.
Most (90%) of the cholesterol needed - and that's 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). 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 increase erection.
The process occurs due to the mechanism of venous blockage (blockage of blood flow) and relaxation of the muscles of the cavernous bodies, as a result of which they are intensely 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's best to include foods rich in both elements in your diet.
The ideal ratio of these acids in foods is 1: 3 - 1: 6 and should be strictly observed.
| 100g | omega-3, g | omega-6, g | Reason |
|---|---|---|---|
| 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 protein requirement 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 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 nitric oxide (NO) formation in the vascular wall of 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 testes by activating the production of seminal fluid.
Active filling with blood prolongs the time of intercourse, increases pleasurable sensations, prolongs orgasm, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and stamina.
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.
Found in pumpkin seeds, sesame seeds, almonds, pine nuts and peanuts; meats (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, up to 9. 0 g may be needed.
| Content in 100g | % DV | |
|---|---|---|
| Peanut | 2975mg | 60% |
| nut | 2278mg | 46% |
| chicken egg yolk | 1160 mg | 23% |
| Beef | 1040 mg | 21% |
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 required. L-carnitine is involved 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 the decrease in adipose tissue, the volume of active testosterone increases.
L-carnitine accelerates protein synthesis and therefore increases the volume and strength of muscle mass. In large quantities it contains animal meat and liver.
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 100g | % DV | |
|---|---|---|
| raw lamb | 160 mg | thirty% |
| raw steak | 125 mg | 23% |
| Cottage cheese | 2 mg | 0. 4% |
D vitamin
Ironically, it has never been considered a "male" vitamin before. Traditional ideas about it are mainly associated with its role in calcium metabolism and bone strengthening.
Scientists have proved that with its lack, the probability 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 who suffer from infertility, as 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 their shortage, the duration of erection and the ability to have an orgasm improves.
The daily requirement is about 1, 000 IU, for smokers and overweight - 2, 000 IU.
Vitamin D is found in almost all seafood, especially in cod liver, red caviar and fatty varieties of marine fish (herring, salmon, mackerel), chicken, beef and pork liver. Egg yolk also contains.
From dairy products, there is fat-free cheese, butter, full-fat 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 need to know that your level rises to normal slowly (about 3-4 months) and in the future it is best to continue taking a maintenance dose.
| Content in 100g | % DV | |
|---|---|---|
| fish fat | 250 mcg | 2500% |
| horsetail | 16 mcg | 161% |
| Tuna fish | 5. 7 mcg | 57% |
| chicken egg yolk | 7. 7 mcg | 77% |
| Butter | 1. 5 mcg | 15% |
| 50% fat cheese | 1 mcg | 10% |
Iodine
A necessary component that forms 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 ketone form has an effect on the sexual sphere, so without iodine it simply circulates in an inactive bound form. During normal thyroid function, the provitamin forms of vitamin A (beta-carotenes) are converted to 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 cabbage and, interestingly, in cranberries, buckwheat and persimmons.
| Content in 100g | % DV | |
|---|---|---|
| sea cabbage | 300 mcg | 200% |
| flounder, salmon | 50 mcg | 33% |
| chicken egg yolk | 33 mcg | 22% |
antioxidants
The male body, to a greater extent than the female body, is subject to toxic attacks. That's smoking, hookah, more frequent drinking of alcohol, less concern about your diet.
In the body, free radicals are constantly formed - aggressive oxygen compounds. These 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.
The oxidation of free radicals leads to the destruction of the sperm's genetic material, which threatens infertility. Lipid peroxidation is one of the triggering factors of atherosclerosis.
Attacking the vascular wall, the radicals cause inflammation, rapid cholesterol deposition, and the growth of atherosclerotic plaques. Narrowing of the lumen of the arteries in Organs pelvic organs causes a slowdown in blood flow to the penis during 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, "extinguishes" oxygen free radicals 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 exist 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, it is butter, lard, meat, egg yolk. Milk is low in tocopherol.
| Content in 100g | % of the daily amount required | |
|---|---|---|
| Sunflower oil | 44 | 450% |
| Almond | 25 | 246% |
| Olive oil | 12 | 121% |
| dry white mushrooms | 7. 4 | 74% |
| cashew | 5. 7 | 57 |
| Nut | 2. 6 | 26% |
| squid | 2. 2 | 22% |
| red caviar | 3. 0 | thirty% |
| Sorrel | 2. 0 | twenty% |
A (retinol)
Direct acting antioxidant, reacting with unsaturated fatty acid free radicals, is a "trap" for them.
It is necessary for DNA synthesis in sperm 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 yolks. Especially rich in retinol fish oil and marine fish (cod) liver.
Yellow and orange plants (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 vit. BUT.
The daily requirement for retinol is 2-3 mg, but most often it is expressed in IU, which is around 900 IU per day. Since beta carotene is half the activity, you need 2 times as much.
| Content in 100g | % DV | |
|---|---|---|
| fish fat | 25, 000 | 2500% |
| liver steak | 8360 | 835% |
| Carrot | 2000 | 200% |
| chicken egg yolk | 925 | 93% |
| red caviar | 450 | 45% |
| Butter | 650 | 65% |
| rosehip | 430 | 43% |
| Pepper | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
Zinc
This microelement actively blocks the aromatase enzyme, which works to convert testosterone to estrogen. Direct 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 scarcity, benign prostatic hyperplasia (adenoma) (BPH) develops.
Presumably, zinc is able to increase sperm motility and boost 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 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 are parsley, celery, horseradish, garlic, which have long been used by people 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% |
| 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 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 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 of selenium is 50-70 mcg per day for adults, zinc - 11 mg (maximum allowed 25 mg). On the body scale, these values are microscopic, almost pharmaceutical.
There are vitamin-mineral complexes that contain these elements, but they are not recommended to be used 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 normal blood circulation through the vessels, a sufficient amount of water is needed. When dehydrated, blood viscosity increases and erection decreases.
It can also cause muscle fatigue and weakness. It is believed that for a stormy sex 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 - increases endurance, performance, reduces physical fatigue. They have a restorative and tonic effect. Its effect on potency is due to the better blood supply, including to 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, except for 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, we highly recommend consulting your doctor.
It should 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 affection, attention and care.
Impotence has not been a mandatory component of conditions like age or stress for a long time. After all, its causes are often hormonal imbalance and the accumulation of toxins. All of this can be easily eliminated simply by getting things in order in your own diet.
So, with proper care of himself, every 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 consultation with a physician.