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While there are some differences in the number of specific nutrients men and women need for optimal sexual health, both sexes need the following:

Important Tips For Optimal Sexual Health For Both Sexes

Antioxidants
These are important for everyone to protect our cells from premature aging and many chronic diseases and diseases. But they are especially important for women, since antioxidants can help protect and promote the health of the eggs, which in turn can facilitate conception. You can get antioxidants from a variety of fruits and vegetables and even certain beverages, such as green tea.
Calcium and magnesium
Recent studies have shown that adequate calcium intake reduces some of the risks of pregnancy, such as high blood pressure and premature birth. Other studies have shown that it is also important to get enough calcium so that a pregnancy goes as it should. But there is a reserve Calcium must be balanced with magnesium, since magnesium helps maintain your calcium level where it should be. In addition to dairy products, you can get calcium from dark leafy vegetables; Magnesium can be found in whole grains, nuts and legumes.
Iron.
Research shows more and more that having enough iron in the body can help your sexual and reproductive health in two ways. The first is that iron deficiency can cause fatigue and depression, none of which promotes a healthy sex life. The second is that low iron levels may be related to infertility, although this is still being investigated. You can get iron from meat, seafood, leafy vegetables and nuts.

L-arginine.
Since this amino acid helps increase blood flow, it can be useful in the treatment of erectile dysfunction (ED). There is not much research on how effective it can be, but if you are looking for ways to treat erectile dysfunction, you should talk to your doctor about L-arginine. It is present in poultry, fish, red meat and many dairy products, so you probably already include it in your diet.
Omega-3 fatty acids.
Your heart is not the only organ that benefits from these fatty acids, which are abundant in fatty fish. It turns out that a woman’s reproductive system (especially her ovaries and uterus) also benefits from them. These fatty acids (the “good fats”) seem to play a role in the regulation of menstruation, reduce the likelihood of complications during pregnancy and reduce the risk of premature delivery.
Potassium 
Among the other contributions to make us healthy and help us maintain our health, it turns out that potassium can guarantee adequate blood flow in the genital area, which is important for a healthy sex drive and the ability to achieve orgasm. Bananas, potatoes (especially their skin) and beans are some foods that are rich in potassium.
Selenium
Although not as well known as other minerals such as potassium and iron, selenium can help treat erectile dysfunction (ED). And when taken with vitamin E, it has been shown to improve the motility and quality of sperm, which are important for conception. As our mothers always told us, “eat your broccoli” and you will get selenium. It can also be found in Turkey, nuts, brown rice and blue fish.
Vitamin B3
This vitamin, also known as niacin, has been shown to improve erectile dysfunction (ED), especially in men who also have high cholesterol. It is also very easy to include foods rich in this vitamin in your diet because it is found in turkey, peanuts, mushrooms, tuna, liver and peas.
Vitamin B9 (folic acid).

 Both women and men can benefit from vitamin B9. It has been shown that women reduce the risk of fetal malformation, increase fertility and increase the likelihood that a fertilized egg will be anchored in the uterus. And one study showed that men who had erectile dysfunction (ED) had lower levels of folic acid than those who did not have erectile dysfunction. Vitamin B9 can be found in lentils, spinach and citrus fruits.
B12 vitamin.
This vitamin is important for women, especially if they try to conceive, since the lack of anovulation (eggs of the ovaries) can cause abnormalities in the cervix. This vitamin is rich in dairy products, poultry and seafood.
Vitamin C.
Vitamin C not only protects us from a cold, it also helps keep our cardiovascular system healthy and blood circulation. This, in turn, can help with erectile dysfunction (ED). Vitamin C is also important to help our body in the synthesis of reproductive hormones such as testosterone, estrogen and other androgen hormones. Vitamin C is rich in citrus fruits and strawberries.
Vitamin D.
This vitamin is also important for the sexual health of men and women. For men, it was shown that men who were deficient in this vitamin were 30 percent more likely to have erectile dysfunction (ED) than men with higher scores. For women, vitamin D is important for the overall health of the ovaries. You get vitamin D from the sun, as well as certain foods like salmon, egg yolks, mushrooms and fortified dairy products.
Vitamin E.
Vitamin E is an extremely Impotent antioxidant that improves blood circulation, which is important for sexual and reproductive health in general. You can get vitamin E from mangos, kiwis, tomatoes and nuts.
The Zinc
Although not much needed, this mineral is very important for reproductive health. Zinc, found in many foods of animal origin, plays an important role in the production of reproductive hormones such as testosterone and helps produce male prostate fluid. Some studies suggest that zinc may also help with premature ejaculation and erectile dysfunction (ED). Zinc can also be found in eggs, milk, beans and whole grains.

THINGS TO AVOID

  • Smoking / nicotine: narrows the blood vessels of the penis, which makes it difficult to reach and maintain an erection.
  • Alcohol: while alcohol can eliminate its inhibitions, it acts as a sedative that can negatively affect your sexual performance (in fact, it has an effect similar to estrogen). Chronic alcohol consumption can also reduce the testicles.
  • Saturated fats: Like fats can clog the arteries, they can also clog the delicate blood vessels in the penis and cause erectile dysfunction (ED).

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