The general word potential usually describes a man’s ability to have a normal sexual life.
But the term is broader than just the level of penile erection, the potential is the strength of desire, and the speed of erection, and the ability to ejaculate, ultimately the opportunity to enjoy and release.
For a man, good potential is his pride, self -confidence, this is the essence of his manhood. The problem in this area is very painful.
About 20 years ago, 80% of violation cases in this area were associated with psychogenic factors and only 20% were due to physiological (or organic) problems, but now the situation is rapidly changing for the worse.
Stress, social stress and the rhythm of life, smoking, inactive lifestyle affect.
But most important 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 clams
- chocolate
- Ginger root
- cardamom
- walnuts
- Pumpkin seeds
- spices
- Saffron
- Nutmeg
- Vanilla
- Carnation
- Allspice
- cardamom
- coriander
Nuts and seeds
A source of highly digestible vegetable protein and the essential amino acid L-arginine. They contain "useful" Omega-3 unsaturated fatty acids, which strengthen blood vessels. Vitamins E and A have strong antioxidant effects and protect blood vessels.
In terms of composition, walnuts and almonds are very differentiated.
Sesame seeds contain a lot of calcium.
L-arginine in 100 g.
- Pumpkin seeds - 5353 mg.
- Dried peas - 2188 mg.
- Walnut - 2278 mg.
- Cedar - 2413 mg.
- Rice, not polished - 602 mg.
Fish, seafood, including caviar, shellfish, shrimp
Contains almost the entire spectrum of fat soluble vitamins. - A, D, E, K, which makes them almost indispensable in the diet.
They contain a lot of iodine, which activates the thyroid gland, selenium and zinc, which are directly involved in the synthesis of hormones, essential amino acids.
Fatty types of marine fish (cod, pike perch) are a rich source of vit. D.
In the male body, they contribute to the production of the major sex hormone testosterone, increase the strength of attraction, promote fat burning and increase muscle mass.
Red meat
Cholesterol sources are important for testosterone synthesis. And that's it.
Fruits and vegetables in yellow and orange
Its 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 excessive risk.
Also, 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
The ideal combination of protein and iodine with vitamins B5 and B6, H, PP, K, D, A, B, E, C.
Consumption of eggs increases endurance, promotes the uptake and maintenance of muscle mass, increases blood flow to the penis and its sensitivity.
Love
The oldest remedy, believed to be 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, many phytoncides (vegetable antiseptics), potassium, sodium, magnesium, iron, natural acids.
It has a strengthening anti-inflammatory effect, improves the function of the prostate gland. It has a slight diuretic and uroseptic effect, normalizes urination. Due to its natural bacterial component, it stimulates the immune system and cures latent infections.
And plant enzymes contained in it (invertase, diastasis, etc. ) increase 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 needed for spermatozoa production. Increasing conservation, they increase the duration of sex and its current sensations.
Garlic contains many essential oils and phytoncides, which have aphrodisiac properties.
Avocado
It combines a high calorie content with good digestion.
Composition:
- unsaturated acids
- vit. C, D, E, B, PP,
- folic acid,
- phosphorus,
- potassium,
- magnesium,
- iron.
Avocados are one of the few foods that contain carnitine, which provides oxygen transport. This affects the rapid excitation and blood flow to the genitals.
Cheese, cottage cheese, kefir
Rich in calcium and vit. D, contains proteins and useful amino acids. The effect 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 walls, which means it increases the blood supply to the penis during an erection.
But the use of pure milk is undesirable, because 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 are usually recommended to be taken 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 strongest aphrodisiac properties, many times increasing the strength of attraction and the severity of desire.
The substance that affects the potential and the way it works
To understand what and how it affects men’s power, it is necessary to make a brief visit to the world of men’s health and understand how potency is controlled.
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 about 1. 6% per year.
Testosterone was the first hormone that could be identified and measured in the body, and in 1939 the Nobel Prize was awarded for the discovery of a method for creating its dosage form.
It determines the strength of libido, which is the strength of desire. It is even more important during puberty, when there is a rapid hormonal surge.
By promoting penis growth and an increase in muscle mass, a rough voice and the development of a special, masculine type of hair growth, it makes the boy a man. Even so, clear data on the specific role in the erection process itself have not 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 develops them, nitric oxide.
It is in the thickness of the vascular wall that cholesterol plaques are stored, which narrows the lumen and affects blood flow during erection. The penile arteries that supply the penis are about 2-3 mm in diameter, so circulatory disorders occur easily.
Nitric oxide forms in the most part of the vessel wall and causes its long -term expansion, which makes it possible to completely fill the cavernous body 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 to female estrogen.
With obesity (waist circumference more than 104 cm), this process takes up most of the 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. Relieves pain tolerance. Even libido to some extent depends on the ratio of male and female sex hormones.
Often, this complex system, especially at a young age, is not affected by serious organic disorders, but by an unhealthy lifestyle and ignorance of the body’s needs.
Most potential disorders can be eliminated with a rational approach to diet. Below is a list of ingredients, the presence of which in the diet will eliminate imbalances and improve the male reproductive system.
Cholesterol
Any fat eaten with food goes to the liver and turns into cholesterol.
In the liver it is divided into "fractions", that is, into "good" and "bad" cholesterol. "Bad" refers to low -density lipoprotein. They are stored in vessels and cause the formation of atherosclerotic plaques.
It is found in fats, fatty meats, liver and fatty dairy products.
However, in strictly measured amounts, cholesterol is needed, all information about its dangers refers only to its excess. These components are part of any cell wall and the material for the formation of all steroid hormones.
The core of cholesterol is located in the molecular structure of testosterone and its precursor progesterone. With a sharp decrease in animal fat in the diet, its production decreases.
Most (90%) of the required 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 a day.
Omega-3 and Omega-6 unsaturated fatty acids
There is also "good" cholesterol, or high -density lipoprotein (HDL). It fights atherosclerosis in vessels and increases their elasticity, reducing inflammation.
The most important fatty acids for its formation are Omega-3 and Omega-6.
In addition to protecting blood vessels, unsaturated fatty acids have other functions - they form special vasodilating compounds -prostaglandin. This is a class of hormone -like substances that have the ability to increase erections.
This process occurs due to the mechanism of venous locking (restriction of blood outflow) and the relaxation of the muscles of the cavernous body, 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 and caviar oils, unrefined vegetable oils (flaxseed, lemongrass seeds, soybeans, sunflowers, corn), nuts (walnuts, pine, almonds), eggs.
PUFAs will be better absorbed if taken with vitamin E - it is best to include foods rich in both elements in the diet.
The optimal ratio of these acids in food is 1: 3 - 1: 6 and must be strictly adhered to.
| 100 g | Omega-3, g | Omega-6, g | Ratio |
|---|---|---|---|
| Flaxseed oil | 53 | 17 | 1: 0. 3 |
| Salmon | 1. 8 | 0. 17 | 1: 0. 05 |
| walnuts | 2. 7 | 33. 7 | 1: 12. 5 |
| almonds | 0. 003 | 12. 3 | 1: 4100 |
Amino acids and proteins
Protein requirements can be from 65 to 117 g per day, depending on age and level of physical activity. It is important to know that proteins can come from both animal (meat and dairy products) and plant foods (legumes, nuts, soy, etc. ), but they have different amino acid compositions.
Two amino acids are essential: arginine and carnitine.
L-Arginine
Sources of nitric oxide (NO) formation in the vascular walls of arteries. Its action is to reactively fill the penile ducts with blood. Nitric oxide is considered a major biochemical factor in erections.
Its strength and duration depend on it. A good blood supply also improves the function of the prostate glands and testes, activating the production of semen.
Active filling with blood prolongs the time of sexual intercourse, increases the pleasant sensation, makes orgasm longer, increases the frequency and intensity of orgasm.
Arginine improves mood, activity and endurance.
These amino acids can be obtained from foods and animals and plants. 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, crab, tuna).
The daily requirement is considered to be 6. 0 g per day; when working to gain muscle mass, up to 9. 0 g may be required.
| Contents in 100 g | % DV | |
|---|---|---|
| groundnut | 2975 mg | 60% |
| walnuts | 2278 mg | 46% |
| chicken egg yolk | 1160 mg | 23% |
| Beef | 1040 mg | 21% |
L-carnitine
Just like arginine, it is not an essential amino acid, but is formed in the body in small amounts (about 100-200 mg). For a normal lifestyle, this is enough, but with increased physical effort, stress, additional intake is required. L-carnitine is involved in the breakdown of fatty acids (fats) for energy.
This has both a direct effect on potency - because energy production directly stimulates muscle and blood vessel activity, and indirectly - because with a decrease in adipose tissue, the amount of active testosterone increases.
L-carnitine accelerates protein synthesis, and therefore an increase in muscle mass volume and endurance. In large quantities it contains the flesh and liver of animals.
The daily requirement is 200-500 mg, with stress and physical effort, it can increase to 1200 mg.
Keep in mind that after heat treatment, the amount is reduced by 25%.
| Contents in 100 g | % DV | |
|---|---|---|
| raw goat | 160 mg | thirty% |
| raw meat | 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 deficiency, the likelihood of erection problems increases by 30%, as its decrease directly corresponds to a decrease in ketones.
There is a theory that this effect is associated with being overweight, when adipose tissue captures most of the vit. D and serves as a site for testosterone conversion.
According to recent data, it is recommended for those suffering from infertility, as a link has been found between hypovitaminosis D and a decrease in the number of motile and structurally normal spermatozoa.
There is no precise evidence of its effect on male potency. But in practice, doctors often see that with the addition of its deficiency, the duration of erection and the ability to get an orgasm improves.
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 types of marine fish (herring, salmon, mackerel), in chicken liver, beef and pork. Egg yolk also contains it.
From dairy products, this is not lean cheese, butter, fatty sour cream. Lots of nuts rich in it.
There is a blood test for vitamin D. If low levels are detected, the doctor will prescribe a loading dose of the medication. You need to know that the level rises to normal slowly (about 3-4 months), and in the future it is better to continue taking maintenance doses.
| Contents 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. He is responsible for the rate of metabolism. It is known that in the absence of thyroid hormones, the amount of testosterone -binding protein - sex steroid -binding globulin (SHBG or SHBG) increases.
Only the ketone -free form has an effect on the sexual sphere, therefore, without iodine, it circulates only in an inactive bound form. During normal thyroid function, the pro-vitamin form of vitamin A (beta-carotene) is converted to active retinol.
The daily requirement for iodine is 100-150 mcg a day.
Naturally, this trace element is abundant in sea fish, shrimp, caviar, sea kale, and, oddly enough, in cranberries, buckwheat and persimmon.
| Contents in 100 g | % DV | |
|---|---|---|
| sea spinach | 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 subject to toxic attack. This is smoking tobacco, hookah, more frequent alcohol intake, less caring 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 that trigger atherosclerosis.
Invading the vascular wall, radicals cause inflammation in it, rapid cholesterol deposition and the growth of atherosclerotic plaques. The narrowing of the arterial lumen in the pelvic organs causes slow blood flow to the penis during erection and a decrease in its sensitivity.
For containment, there is a protective mechanism in which vit. E and A.
E (tocopherol)
Antioxidants are not the most important enzymes, they "extinguish" oxygen free radicals and fatty acids and protect vascular walls. This process is very good in the presence of vitamin C.
The daily requirement is 20-50 mg. Smokers need more.
Available in all types of vegetable oils (except refined), nuts, seeds, grains. But it is only preserved in oil obtained by pressing "cold" and when stored in the dark.
Contains it and salads, cabbage. Of the animal products, these are butter, lard, meat, egg yolks. Milk is low in tocopherols.
| Contents in 100 g | % of the required daily value | |
|---|---|---|
| Sunflower oil | 44 | 450% |
| almonds | 25 | 246% |
| Olive oil | 12 | 121% |
| Dried white mushrooms | 7. 4 | 74% |
| cashews | 5. 7 | 57 |
| walnuts | 2. 6 | 26% |
| squid | 2. 2 | 22% |
| Red caviar | 3. 0 | thirty% |
| Sorrel | 2. 0 | twenty% |
A (retinol)
Direct action antioxidants, reacting with free radicals of unsaturated fatty acids, it is a "trap" for them.
It is required for DNA synthesis in spermatozoa, and also controls 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 effects of vitamin E.
One can get pure retinol only from animal products: beef, dairy products (butter, cream, sour cream), egg yolks. Especially rich in retinol fish oil and sea fish liver (cod).
Yellow and orange plants (carrots, tomatoes, peppers, apricots, etc. ) contain beta-carotenoids, which are provitamin A. In the intestinal mucosa, with the help of special enzymes, they are converted into active forms of vit. TAPI.
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 semi-active, you need 2 times more of it.
| Contents in 100 g | % DV | |
|---|---|---|
| Fish fat | 25000 | 2500% |
| Cow's heart | 8360 | 835% |
| carrot | 2000 | 200% |
| chicken egg yolk | 925 | 93% |
| Red caviar | 450 | 45% |
| Butter | 650 | 65% |
| Rose hip | 430 | 43% |
| Capsicum | 250 | 25% |
| apricot | 267 | 27% |
Trace elements zinc and selenium
Zinc
These micro -elements actively block the aromatase enzyme, which works to convert testosterone to estrogen. Directs biosynthesis along the right pathway 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.
Probably, zinc is able to increase sperm motility and enhance immunity.
With the presence of alcohol, especially beer, the excretion of zinc is accelerated. 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), meat. Nuts and seeds are also rich in it: peanuts, cashews, sesame seeds, almonds, Brazil and walnuts, pine nuts, sunflower seeds, pistachios, hazelnuts, especially pumpkin seeds ("white seeds").
Instead of vegetables, these are parsley, celery, horseradish, garlic, which have long been used by people as a way to improve sexual performance.
| Contents 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 an important trace element, it can only be obtained from the outside.
It is required for the active work of a group of enzymes called glutathione peroxidase. This is another free radical elimination system. In addition to preventing aging, selenium also has a healing effect on spermatozoa, protecting their genetic material from damage.
Selenium is an important component in preparation for fertilization. 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, clams, squid), meat and offal (lamb and beef), mushrooms (especially oyster mushrooms and porcini mushrooms), whole grain cereals. 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 a body scale, these values are microscopic, almost pharmaceutical.
There are vitamin-mineral complexes that contain these elements, but they are not recommended for use without first consulting a doctor.
| Contents in 100 g | % DV | |
|---|---|---|
| wheat bran | 77. 6 | 141% |
| Sunflower seed | 53 | 96% |
| Pink salmon | 44. 6 | 81% |
| Buttermilk 9% fat | thirty | 55% |
air
Not the most obvious cause for impotence, but for normal blood circulation through the ducts, an adequate amount of water is needed. When dehydrated, blood viscosity increases and erections decrease.
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 frequent consumption of strong tea and coffee has a diuretic effect, only increases the lack of water.
adaptogen herb
Natural energy - increases endurance, performance, reduces physical fatigue. They have a restorative and tonic effect. Their effect on potency is due to better blood delivery, including in the genitourinary organs, which speeds up the flow of testosterone and improves erections.
Contained in the ginseng plant, eleutherococcus, ginkgo biloba and used in the form of infusions or extracts.
There are almost no contraindications to changing diets, except for food intolerances and allergic reactions. After all, these are common components that are part of a healthy balanced diet.
However, if you want to get faster results by increasing the dose of any vitamin or mineral, you are highly recommended to consult your doctor.
Keep in mind that sexual function is the only bodily function that naturally only occurs in pairs. Therefore, an erection depends not only on him, but also on his partner, his caress, attention and care.
Impotence is not a mandatory component in conditions such as age or stress for a long time. After all, the cause is often a hormonal imbalance and the accumulation of toxins. All of this can be easily eliminated by simply sorting things out in your own diet.
So, with proper self-care, every man can maintain sexual power in any situation and for many years.
This article is not medical advice and should not be used as a substitute for consultation with a physician.