The general word potency usually describes a man's ability to have a normal sex life.
But this concept 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 ability to enjoy and discharge.
For a man, a good potency is his pride, his self-confidence, it is the 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 deteriorating.
Stress, social pressure and the rhythm of life, smoking, a sedentary lifestyle have an impact.
But the most important thing is the diet, which now includes fast carbohydrates, trans fats and preservatives.
To improve one of the most important functions of the male body, it is enough to review and supplement your diet:
- Products:
- oysters and mussels
- chocolate
- ginger root
- cardamom
- walnut
- pumpkin seeds
- spices
- saffron
- nutmeg
- vanilla
- clove
- pimento
- cardamom
- coriander
nuts and seeds
Sources of highly digestible plant-based protein and the essential amino acid L-arginine. They contain "beneficial" polyunsaturated omega-3 fatty acids that strengthen blood vessels. Vitamins E and A have powerful antioxidant effects and protect blood vessels.
With regard to the composition, walnuts and almonds are particularly distinguished.
Sesame seeds contain a lot of calcium.
L-arginine in 100 g.
- Pumpkin Seeds - 5353 mg.
- Dried Peas - 2188 mg.
- Walnuts - 2278 mg.
- Cedar - 2413 mg.
- Rice, unpolished - 602 mg.
Fish, seafood, including caviar, shellfish, shrimp
Contain almost the entire spectrum of fat-soluble vitamins. - A, D, E, K, which makes them almost indispensable in the diet.
They contain a lot of iodine, which activates the thyroid gland, selenium and zinc, which are directly involved in the synthesis of hormones, essential amino acids.
Fatty species of sea fish (cod, pike-perch) are a rich source of vitamins. D
In the male body, they contribute to the production of the most important sex hormone, testosterone, increase attraction, promote fat burning and increase muscle mass.
Red meat
Source of essential cholesterol for testosterone synthesis. And that's it.
Yellow and orange fruits and vegetables
The color indicates the presence of provitamin A, beta-carotene, which is a powerful antioxidant that helps maintain fertility and protects against cancer. And if you eat vegetables and fruits, you can get vitamin. And without the risk of overdosing.
In addition, all plant foods contain a lot of dietary fiber, which does not affect potency, but 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.
treasure
As the oldest remedy, ginseng honey and chestnut and buckwheat honey are believed to be the most effective. Honey is similar in composition to human blood plasma, contains useful sugar fructose, many phytoncides (herbal antiseptics), potassium, sodium, magnesium, iron and 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 natural bactericidal components, it stimulates the immune system and heals latent infections.
And the plant enzymes contained in it (invertase, diastase, etc. ) improve blood flow to the urogenital organs, increasing 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, which are necessary for the production of sperm. They improve innervation and increase the duration of intercourse and the sensations during intercourse.
Garlic contains many essential oils and phytoncides that 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 helps transport oxygen. This affects the rapid arousal and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and vitamin. 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 relax the vessel wall, which means it increases blood supply to the penis during an erection.
However, the use of pure milk is undesirable, since many adults have an intolerance - a lack of lactase, which occurs with age and causes 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 amounts. However, red wine contains the compound resveratrol, which slows down the conversion of testosterone to estrogen, and caffeine can specifically dilate blood vessels in the penis.
One way or another, but it has the properties of the strongest aphrodisiacs, several times increasing the strength of attraction and the severity of cravings.
Substances that affect potency and how they work
In order to understand what and how male power works, it is necessary to take a brief trip into the world of male health and understand how potency is regulated.
The age limit is 25 years. After that, the hormonal background is constant for some time. This is the period of the plateau, it lasts up to 30-35 years. After reaching this age, testosterone production gradually begins to 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 manufacturing its dosage form.
It determines the strength of the libido, i. e. the strength of desire. It is even more important during puberty when there is a rapid surge in hormones.
By promoting penis growth and increasing muscle mass, making the voice coarser and developing a special, masculine hair growth, it turns the boy into a man. Despite this, unequivocal data has not yet been received about its specific role in the erection process itself.
The main requirement 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 dilates them, nitric oxide.
Cholesterol plaques are deposited in the thickness of the vascular wall, which narrows the lumen and impairs blood flow during an erection. The penile arteries that supply the penis have a diameter of approx. 2-3 mm, so it is very easy for blood circulation problems to occur.
Nitric oxide is formed in the wall of the vessel 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 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, which leads to a decrease in desire and disorders in the cardiovascular system.
They need little estrogen - they are responsible for the processes of cognition, memory and creative thinking. Easing pain tolerance. The libido also depends to a small extent on the ratio of male and female sex hormones.
Most often, especially at a young age, this complex system is not affected by serious organic disorders, but by an unhealthy lifestyle and ignorance of the needs of the body.
A significant part of erectile dysfunction can be eliminated with a rational diet. Below is a list of substances, the presence of which in the diet eliminates imbalance and improves the male reproductive system.
cholesterol
All fats ingested with food go to the liver and become cholesterol.
In the liver, it is broken down into "fractions, " ie, "good" and "bad" cholesterol. "Bad" refers to low-density lipoproteins. They deposit in the blood vessels and cause atherosclerotic plaques to form.
It is found in fat, fatty meat, liver and fatty dairy products.
However, in a strictly measured volume, cholesterol is required, all information about its danger refers only to its excess. This component is part of every 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 decreases.
The largest part (90%) of the necessary cholesterol - and that is 250 mg per 100 ml of blood - is synthesized by the liver itself. We should not receive more than 1500 mg per day.
Polyunsaturated omega-3 and omega-6 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 the 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 erections.
The process occurs due to the venous occlusion mechanism (blood outflow blockage) 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.
The daily requirement is 5-10 g per day.
PUFAs are rich in fatty fish (tuna, trout, salmon), fish oil and caviar, unrefined vegetable oils (flaxseed, rapeseed, soybeans, sunflower, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs are better absorbed when taken with vitamin E - it's 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 | relationship |
|---|---|---|---|
| linseed oil | 53 | 17 | 1: 0, 3 |
| salmon | 1st 8th | 0, 17 | 1: 0. 05 |
| walnut | 2nd 7th | 33. 7 | 1: 12. 5 |
| almond | 0. 003 | 12. 3 | 1: 4100 |
amino acids and protein
Protein requirements can range from 65 to 117 g per day, depending on age and 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 these have different amino acid compositions.
Two amino acids are particularly 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 most important biochemical factor in erection.
Its strength and duration depend on it. A good blood supply also improves the function of the prostate and testicles and activates the production of seminal fluid.
Active filling with blood increases the time of sexual intercourse, increases pleasant sensations, prolongs orgasm, increases the frequency and intensity of orgasms.
Arginine improves mood, activity and endurance.
This amino acid can be obtained from food, animal and plant sources. It is produced slowly and in small amounts in the body, but most of it must come from the diet.
Found in pumpkin seeds, sesame seeds, almonds, pine nuts, and peanuts; Meat (beef) and seafood (salmon, shrimp, anchovies, crab, tuna).
The daily requirement is 6. 0 g per day, when building muscle mass up to 9. 0 g may be required.
| Content in 100 g | %DV | |
|---|---|---|
| peanut | 2975mg | 60% |
| walnut | 2278mg | 46% |
| chicken yolk | 1160mg | 23% |
| beef | 1040mg | 21% |
L-carnitine
Like arginine, it is not an essential amino acid, but is formed in the body in small amounts (approx. 100-200 mg). For a normal lifestyle, this is quite enough, but with increased physical exertion, stress, additional intake is necessary. L-carnitine is involved in the breakdown of fatty acids (fats) for energy production.
This affects potency both directly - 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 with it an increase in volume and endurance 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 noted that its amount is reduced by 25% after heat treatment.
| Content in 100 g | %DV | |
|---|---|---|
| raw lamb | 160mg | thirty% |
| raw meat | 125mg | 23% |
| cottage cheese | 2mg | 0. 4% |
Vitamin D
Ironically, it has never been considered a "male" vitamin. Traditional ideas of it are mainly associated with its role in calcium metabolism and bone strengthening.
Scientists have proved that with its deficiency, the probability of erectile problems increases by 30%, since its decrease directly corresponds to a decrease in ketones.
There is a theory that these effects are related to obesity, when adipose tissue traps most of the vitamin. D and serves as a site for the conversion of testosterone.
According to recent data, it is recommended for people suffering from infertility, since a link has been established between hypovitaminosis D and a decrease in the number of motile and structurally normal sperm.
There is still no precise evidence of its effect on male potency. But in practice, doctors often see that with the filling of the deficiency, the duration of the erection and the ability to have an orgasm improve.
The daily requirement is around 1000 IU, for smokers and overweight people 2000 IU.
Vitamin D is found in almost all seafood, especially cod liver oil, red caviar and fatty varieties of sea fish (herring, salmon, mackerel), chicken, beef and pork liver. It also contains egg yolk.
Dairy products are 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 prescribes a loading dose of medication. You need to know that its level slowly increases to normal (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 µg | 161% |
| tuna | 5. 7 µg | 57% |
| chicken yolk | 7. 7 µg | 77% |
| butter | 1. 5 µg | fifteen% |
| Cheese 50% fat | 1 µg | 10% |
iodine
A necessary ingredient that is part of the thyroid hormone thyroxine. He is responsible for the metabolism. It is known that in the absence of thyroid hormones, the amount of the protein that binds testosterone increases - sex steroid-binding globulin (SHBG or SHBG).
Only the free form of ketone acts on the sexual sphere, therefore without iodine it simply circulates in an inactive bound form. With normal thyroid function, the provitamin forms of vitamin A (beta-carotene) are converted to active retinol.
The daily requirement of iodine is 100-150 mcg per day.
Of course, this trace element is found in abundance 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 yolk | 33 mcg | 22% |
antioxidants
The male body is more exposed to toxic attacks than the female. This is tobacco smoking, hookah, more frequent alcohol consumption, less concern about your diet.
Free radicals are constantly being produced in the body – 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 sperm genetic material, which threatens infertility. Lipid peroxidation is one of the factors that trigger atherosclerosis.
Radicals attack the vessel wall, causing inflammation, rapid cholesterol deposition and the growth of atherosclerotic plaques. The narrowing of the lumen of the arteries in the pelvic organs leads to 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 "quenches" free radicals from oxygen and fatty acids and protects the vascular wall. This process is particularly good in the presence of vitamin C.
The daily requirement is 20-50 mg. Smokers need more.
It is present in all types of vegetable oils (except refined ones), nuts, seeds, grains. But it is only preserved in oils obtained by "cold" pressing and stored in the dark.
Contain it and lettuce, cabbage. From animal products, these are butter, lard, meat, yolks. Milk is low 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 | 7th 4th | 74% |
| cashew | 5th 7th | 57 |
| walnut | 2nd 6th | 26% |
| Octopus | 2nd 2nd | 22% |
| Red caviar | 3. 0 | thirty% |
| sorrel | 2. 0 | twenty% |
A (retinol)
As a direct-acting antioxidant that reacts 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 testicles (the place where spermatozoa are formed). It also contributes to the active absorption of 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. Fish oil and liver of sea fish (cod) are particularly rich in retinol.
Yellow and orange-colored plants (carrots, tomatoes, peppers, apricots, etc. ) contain beta-carotenoids, the provitamins A. In the intestinal mucosa, they are converted into the active form of vitamins with the help of a special enzyme. 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 only half as active, you need 2x more of it.
| Content in 100 g | %DV | |
|---|---|---|
| fish oil | 25000 | 2500% |
| beef liver | 8360 | 835% |
| carrot | 2000 | 200% |
| chicken yolk | 925 | 93% |
| Red caviar | 450 | 45% |
| butter | 650 | 65% |
| rose hip | 430 | 43% |
| Sweet peppers | 250 | 25% |
| apricots | 267 | 27% |
Trace elements zinc and selenium
zinc
This microelement actively blocks the enzyme aromatase, which converts testosterone into estrogen. Guiding biosynthesis on the right path with the formation of the active form of dihydro-testosterone. Zinc is also included in the hormone molecule. With its deficiency, benign prostatic hyperplasia (adenoma) (BPH) develops.
Zinc is believed to be 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 alcohol addiction.
Many of these trace elements are found in oysters, fish (especially sardines) and other seafood (including seaweed), and meat. Nuts and seeds are also rich in them: peanuts, cashew nuts, sesame seeds, almonds, Brazil nuts and walnuts, pine nuts, sunflower seeds, pistachios, hazelnuts, especially pumpkin seeds ("white seeds").
Of the greens, these are parsley, celery, horseradish and garlic, which people have long used as a means of increasing sexual performance.
| Content in 100 g | %DV | |
|---|---|---|
| wheat bran | 7th 27th | 61% |
| cedar | 6th 45th | 54% |
| chicken yolk | 3. 1 | 26% |
| beef | 3rd 24th | 27% |
Selenium is a vital trace element, it can only be taken in 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 and protects their genetic material from damage.
Selenium is an essential part of preparing 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 seafood (tuna, shrimp, salmon, cod, scallops, squid), meat and offal (lamb and beef), mushrooms (especially oyster mushrooms and porcini), whole grains. The recognized leader in selenium content are Brazil nuts.
The daily norm for selenium is 50-70 mcg per day for adults, zinc - 11 mg (maximum allowable 25 mg). On the body scale, these values are microscopic, almost pharmacy.
There are vitamin-mineral complexes that contain 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 reason for impotence, but a sufficient amount of water is needed for normal blood flow in the vessels. With dehydration, blood viscosity increases and erection decreases.
It can also lead to fatigue and muscle weakness. It is believed that for a stormy sex life a person needs about four liters of water a day.
And frequent consumption of strong tea and coffee has a diuretic effect and only increases dehydration.
Vegetable adaptogens
Natural energy - increase endurance, performance, reduce physical fatigue. They have a strengthening and strengthening effect. Their effect on potency is based on improved blood circulation, including in the urogenital organs, which accelerates the flow of testosterone and strengthens erection.
Contained in plants ginseng, eleutherococcus, ginkgo biloba and used in the form of infusions or extracts.
There are almost no contraindications to changing your diet, except for food intolerance and allergic reactions. After all, these are the usual ingredients that go into a healthy, balanced diet.
However, if you wish to achieve faster results by increasing the dosage of any vitamin or mineral, it is highly recommended that you consult your doctor.
It must be remembered that the sexual function is the only function of the body that occurs in pairs in nature. Therefore, an erection depends not only on him, but also on his partner, her caress, attention and care.
Impotence is no longer a mandatory part of conditions such as old age or stress. Because their causes are often a hormonal imbalance and the accumulation of toxins. All of this can be easily eliminated by simply getting things in order in your own diet.
So, with proper care, any man can maintain his sexual vigor in any circumstance and for many years.
This article is not medical advice and should not be used as a substitute for a consultation with a healthcare professional.