A complete list of products for increasing potency in men: 50 best

The healthy state of the male body depends on many factors, among which it is worth highlighting the quality of the diet. Products that increase potency in men are rich in substances that can support the production of hormones, improve blood circulation and prevent reproductive disorders. The method of eating (and, if necessary, cooking) food is of no small importance, since it is this method that directly affects the concentration of valuable components.

IMPORTANT: the material is presented for acquaintance with the topic and cannot serve as a substitute for an in-person consultation with a specialist (urologist, andrologist or sexologist). Products will help a man improve his ability in bed only if the problem is not caused by serious health problems - in this case, you need to see a doctor as soon as possible so as not to waste time. In general, the options from the list perfectly support male potential (checked by experts!).

What are the 50 best products to increase male potency?

If a man is interested in always being at his best in terms of sexual performance, he simply must reconsider his diet. It is worth knowing which foods can improve testosterone production, increase libido, strengthen erection and protect against disorders in male organs. Our experts have compiled the most complete list of products useful for potency. 1, 2, 3, 4, 5, 6 Be sure to bookmark the page so you don't get lost.

IMPORTANT: read to the end, below you will find a rating based on the votes of our readers.

Oysters

They are characterized by the ability to quickly increase sexual desire due to the zinc content (in 6 oysters, about 32 mg). The substance inhibits the activity of aromatase, an enzyme under the influence of which androgens are converted into estrogens. Thanks to amino acids and vitamins, the duration of intercourse increases. 2, 5

To increase libido, it is enough to eat 8-10 fresh oysters sprinkled with lemon juice. Steamed seafood retains the maximum amount of healthy ingredients. They are used in batter, baked with onions or bell peppers, and also in the form of a soup.

Bitter chocolate

It is considered a strong aphrodisiac, which reduces the risk of reproductive system diseases by almost 85%. A substance called kisspeptin has been found in dark chocolate, which affects the part of the brain that is responsible for libido. The presence of dopamine, endorphin, tryprofan, which enhance sexual performance, is also noted. 3, 4, 5

The product must have at least 78% cocoa, and at least 10 g must be eaten per day. It is important to use chocolate correctly. Break off a small piece, put in your mouth and dissolve slowly. For maximum effect, choose chocolate without any fillings.

Ginger Root

A quick-acting healing product capable of restoring the normal concentration of testosterone in a short period. Thanks to the saponins contained in ginger, the production of androgens is improved, and sexual activity is increased. Saponins have a positive effect on spermatogenesis, enhance erectile function. 4, 5

Ginger can be eaten fresh twice a day by cutting off a piece and chewing thoroughly. The root makes an excellent tea to which you can add honey. For potency, ginger tincture with vodka or red wine is suitable. A good preventive measure is a mixture of ginger, lemon and honey.

Salmon

One of the main properties is the enhancement of sexual activity due to the content of Omega acids. They improve blood circulation, normalize cholesterol levels, and reduce the risk of inflammation. The work of the reproductive organs directly depends on the state of the cardiovascular system. 2, 4

It is important to choose quality fish for consumption. Less benefit in smoked and salted product. You can cook rich soups, pates, steaks from red fish. An omelet made from salmon, hard cheese and vegetables is perfect for breakfast.

Chili Pepper

It has a rich composition, which explains its positive effect on the body. The presence of the alkaloid capsaicin in it provokes the production of endorphins, an increase in heart rate, and increased sexual arousal. Capsaicin stimulates the release of androgens, reducing the time between ejaculation and the next intercourse. 1, 4, 5

The daily norm of chili pepper is 15 g. In large quantities, it can cause a deterioration in well-being. Pepper goes well with meat dishes, vegetable salads, soups. A pinch of chili can be added to coffee, cocoa, or hot chocolate.

Shrimp

This seafood delicacy has a unique composition: it contains 50 times more trace elements than meat. Therefore, shrimp are beneficial for the reproductive system. They increase the synthesis of testosterone, improve metabolism, normalize the work of the heart and blood vessels, and increase libido.5

Shrimps are used for making salads, snacks, soups. It is better not to eat them raw in order to avoid poisoning. Prolonged exposure to heat has a negative effect on the quality of the shrimp meat. It is better to cook them unpeeled, which makes the product tastier and more aromatic.

Figs

The fruit is considered a strong aphrodisiac due to the presence of vitamins, trace elements, fatty acids. Fruits have a beneficial effect on potency, strengthen men's health, and prevent the development of prostatitis. Figs support the work of the cardiovascular system, which is important for the functioning of the reproductive organs. 3

It is good to eat 5 fruits every day. Fresh figs satisfy hunger better and are lower in calories than dried figs. The fruit is best consumed in the morning. You can soak 2-3 fruits in milk overnight to eat them for breakfast. Figs go well with honey, lemon and dried fruits, used in the preparation of meat dishes, fillings for pies and snacks.

Almonds

Products for male potency such as almonds are known for their content of L-arginine, a semi-essential amino acid that is important for metabolism in the reproductive organs. The substance normalizes hormones, increases blood flow to the genitals, improves potency. Almonds lower cholesterol, stabilize blood pressure. 2, 3

It is useful to eat 10-12 nuts a day. They are used to prepare a healing drink that helps a man stay in shape. Almonds can be added to salads, garnished with desserts, served as a snack, or used in tinctures.

Avocado

Contains vitamins and minerals needed to support men's health. For example, folic acid promotes sperm production and increases sperm activity. Eating the fruit helps to maintain testosterone synthesis, strengthen immunity, and prevent infections. 1, 3, 4, 5, 6

100 g of fruit contains 160 kcal, so you should not get carried away with the fruit. Avocado pulp can be eaten alone or added to a variety of dishes. Sauces, salads, cocktails are made from the fruit. Avocado goes well with mussels, bananas, ginger.

Asparagus

This light green vegetable is rich in fiber, quickly saturates, which allows you to keep your weight normal. After all, extra pounds harm male potency. Vitamins B6, B9 and E stimulate the production of androgens, increasing sexual performance. Asparagus increases the amount of semen and improves stamina in sex. 4

Asparagus can be stewed, baked, boiled in water. Delicious salads, soups, sauces are obtained from a young vegetable. It is advisable to avoid prolonged heat treatment. 5-8 minutes is enough for the product to be ready. Steamed asparagus is excellent for cholesterol lowering.

Mussels

A healthy nutritious delicacy rich in protein. Protein components increase endurance, performance, improve brain activity, increase testosterone synthesis. Being a natural aphrodisiac, mussels enhance sex drive, help to avoid premature ejaculation. 6

Sea shellfish should be included in the diet at least once a week. It is important to use mussels that are intact and with tightly closed shells. Usage options - stewing, boiling, smoking, pickling. Mussels are used to make salads, soups, pasta, stews, you can eat them neat.

Pumpkin seeds

Products for potency, rich in zinc, magnesium, iron, B vitamins. Regular consumption of seeds helps to improve control over ejaculation, normalize prostate function, and restore muscle structures. The substances contained in them eliminate congestion in the pelvic area, maintain hormonal levels. 2, 4

For potency, it is better to eat fresh seeds, slightly dried at room temperature. Due to heat treatment, the amount of valuable elements decreases, while the calorie value increases. Seeds can be added to cereals, combined with vegetables and dried fruits. The recommended daily allowance is 30-50 pieces.

Honey

Great for restoring male strength and preventing diseases of the genitourinary system. Useful properties are due to the presence of zinc, selenium, magnesium, vitamins A, E and other substances. Honey normalizes metabolism, increases the duration of intercourse, improves sperm quality, and increases the synthesis of male hormones. 5

The following types of honey are better suited for potency: linden, buckwheat, chestnut, ginseng. It is useful to combine honey with ginger, nuts, dried fruits. It must be remembered that the bee product loses its properties when heated. To increase libido, you should eat 1-2 teaspoons of honey every day on an empty stomach.

Squid

Seafood delicacy is rich in amino acids, polyunsaturated fatty acids, vitamins and minerals. It is a source of highly digestible protein. Squids normalize sugar levels, lower cholesterol, and restore the cardiovascular system.They are useful for maintaining potency, improving erection and the synthesis of sex hormones. 7

When cooking, it is important to preserve the maximum amount of nutrients. Therefore, it is better to use boiled squid: it is enough to immerse them in boiling water for 1-2 minutes. Dried food is harmful because of its high salt content. You can eat squid dishes 2-3 times a week.

Beef

The product is rich in vitamins and minerals that help restore immunity. The presence of zinc promotes testosterone production. Red meat improves heart function, normalizes processes in the prostate gland, and increases sexual performance. 2, 4

Beef is useful, first of all, with excessive physical exertion. Better to use it baked. Beef broth can be cooked to help heal injuries and repair muscle. Experts advise to eat no more than 150-200 g of such meat per day.

Garnet

Exotic fruit is known for its content of amino acids, fiber, vitamins, minerals, natural acids, pectins. It normalizes erectile function, supports testosterone production, and increases blood supply to the pelvic area. Thanks to it, the process of spermatogenesis improves, the risk of prostate pathologies is reduced. 4, 5

Pomegranate juice is a common remedy to help prevent impotence. The main thing is to use it freshly squeezed. Healing cocktails, syrups, compotes, preserves are made on the basis of pomegranate. Pomegranate seeds can be eaten separately as a separate meal. It is recommended to consume one fruit or half a glass of juice per day.

Walnuts

A proven remedy for the prevention of male infertility. Thanks to magnesium, potassium, unsaturated fatty acids, nuts improve the condition of the reproductive system, regulate the production of hormones, and normalize blood circulation. The zinc contained in nuts influences the formation of the sex glands and supports the functioning of the prostate. 2, 4

To increase libido, it is useful to eat a mixture of walnuts, figs, raisins and prunes. They can be combined with carrots, beets, bananas, honey. The main thing is to adhere to the norm: 10 pieces a day are enough for an adult man. Oil is extracted from nuts, which is added to salads, snacks, fish / meat dishes.

Bananas

They contain an abundance of magnesium and potassium, without which the normal functioning of the cardiovascular system is impossible. Thanks to the regular use of bananas, the penis is saturated with blood, the erection becomes long-lasting, and the mobility of sperm improves. The fruit not only increases potency, but also strengthens the nervous system. 3, 4, 5

Bananas are versatile in terms of use, it is enough to peel them. It is useful to add the fruit to oatmeal for breakfast. If you combine banana, apples, orange and strawberries, you get an invigorating vitamin salad. The fruit can be used to bake bread if desired.

Garlic

The action of the bulbous vegetable extends to the entire body, respectively, the reproductive system falls under its influence. Garlic strengthens the immune system, lowers cholesterol, improves blood flow, cleanses it of toxins. Thanks to this, the penis is filled with blood, and intimacy becomes longer. 3, 4, 5

To get rid of the specific smell after eating garlic, you can eat a slice of lemon or a sprig of parsley. Healing tinctures are made from it, which have a positive effect on potency. It is useful to make a salad with garlic, carrots, apples, honey, and lemon juice. And they just eat it with borscht.

Chicken eggs

Useful properties are due to the high content of protein - the building material of muscle tissue. Proteins strengthen the walls of blood vessels, which helps to improve potency. Cholesterol in chicken eggs has a similar molecular structure to testosterone, so the product helps support hormone synthesis. 3

Raw eggs should not be eaten because of the risk of salmonella infection. It is better to eat soft-boiled boiled ones, while the duration of heat treatment should not exceed 3-5 minutes. An alternative option is beaten eggs baked in the oven. During the week, it is enough to eat 4-5 pieces (or one per day).

Bow

The presence of magnesium, zinc, potassium, B vitamins and many other substances already makes onions a valuable product for men's health. Among the useful properties of the vegetable is an increase in sperm count, increased sexual activity, and increased testosterone production. Onion improves blood flow to the pelvic organs, protects the prostate from inflammatory processes. 8

For maximum benefits, the vegetable is best eaten raw, with little difference to the type of onion. The product is used not only in salads. It is used to make medicinal tinctures that help in the prevention of prostatitis. Pickled onions, add to baked goods, combine with meat dishes.

Tomatoes

As shown by American studies 9, lycopene contained in tomatoes significantly increases sperm motility. Thanks to its antioxidant properties, the quality of the sperm is improved, which promotes fertilization. Tomatoes protect the prostate gland from infections and inflammation, cleanse blood vessels and strengthen the heart muscle. 1

It is important not to overuse the amount of consumed tomatoes. The daily allowance is 200-300 g. During the season, tomatoes can be cut into slices, sprinkled with olive oil and sprinkled with a little sea salt. Delicious salads are made from different varieties of tomatoes and mozzarella. Cold yellow tomato gazpacho soup works well in summer.

Carrots

The root vegetable contains a large amount of vitamins (A, group B, C, E, K) and minerals (zinc, iodine, selenium, magnesium, potassium). Raw carrots lower cholesterol and improve blood circulation. Thanks to antioxidants, it reduces the risk of cancer. The vegetable promotes sperm production and increases potency. 1

It is recommended to drink carrot juice daily, which helps to quickly recuperate, especially after serious physical exertion. If a vegetable is used for salads, it is imperative to season it with vegetable oil, since carotene is absorbed only with fats. Boiled carrots are easier to digest, but they lose some of the beneficial properties.

Flounder

Due to its composition, it has a positive effect on the male body. Among its valuable properties are lowering blood pressure, improving the functioning of the cardiovascular system and the gastrointestinal tract, and normalizing erectile function. Flounder maintains glucose levels, which has a beneficial effect on the performance of the genitals. 10

For a product to be of maximum benefit, it must be properly prepared. Preference should be given to baked or steamed flounder. When fried (especially in sunflower, olive and other vegetable oils), it is less beneficial for health. The daily norm is 150-200 g.

Oranges

Orange fruits protect the body from toxins and free radicals, strengthen the walls of blood vessels, and improve metabolism. Reproductive function is positively influenced by ascorbic and folic acids. The substances help to improve the quality of sperm and increase potency. Thanks to oranges, the risk of heart attacks, strokes, hypertension is reduced. 5

Orange juice, drunk in the morning, energizes no worse than caffeine. Fruit can be used to make delicious lemonades - natural energy drinks. Sauces are made from orange pulp, zest is added to tea and various desserts. It is good to eat a couple of fruits a day.

Quail eggs

In addition to vitamins, minerals and fatty acids, the product contains protein. Its value lies in enhancing libido and in shortening the recovery period between intercourse. Quail eggs support blood circulation by lowering cholesterol, which is positively reflected in sexual arousal. 3

On an empty stomach, you can eat 3-4 eggs, after washing the shell. They are boiled soft-boiled or hard-boiled, added to salads, and used for toasts. Do not throw away the shell: it must be thoroughly washed, dried and grinded in a coffee grinder, and then consumed daily by m tsp.

Oatmeal

Due to the presence of vitamin E, the production of testosterone and sperm is increased. Thanks to fiber, the work of the digestive tract improves. And antioxidants help reduce the likelihood of cancer and disorders in the cardiovascular system (which is important for an erection). 1, 4, 5

For a positive effect, it is enough to eat oatmeal for breakfast every day. If desired, you can add various fruits, berries, honey to it. The most useful is oats in the form of whole grains, which must first be soaked. Fast-cooking cereals are almost completely devoid of valuable properties.

Lemons

Thanks to vitamins and microelements, they help to improve potency, increase sperm motility, and increase testosterone synthesis. Lemons serve as a prophylactic agent against pelvic inflammation and cancer. Citrus strengthens blood vessels, lowers cholesterol, thereby improving blood circulation. 5

Lemon is best consumed fresh, avoiding heat treatment. If you prepare a lemon drink by pouring boiling water over citrus, you need to immediately cover it with a lid to preserve vitamin C. A vitamin mixture of lemon, nuts, dried apricots and honey will be useful. Citrus goes well with ginger root.

Watermelon

Useful properties are associated with the presence of citrulline - an amino acid with a vasodilating effect. The substance is transformed into arginine, which contributes to increased blood flow and persistent erection. The lycopene in watermelon protects against the formation of cancer cells in the prostate. 4

There is more citrulline in watermelons with orange and yellow flesh, while the presence of seeds does not matter.To get the desired effect, it is enough to consume 5-6 slices daily. Watermelon juice is an excellent prophylactic agent.

Blueberries

The list of valuable components is represented by B vitamins, natural acids, ascorbic acid, potassium, phosphorus and other substances. Berries strengthen blood vessels, enhancing their regeneration, and protect against free radicals. By improving the work of the cardiovascular system, blueberries have a beneficial effect on male libido. 5

Berries are useful fresh and dried. The latter contain more nutrients. The recommended daily allowance is 200-250 g. Blueberries can be frozen, which allows them to be used all year round. It makes delicious healing juices and syrups.

Rabbit meat

A dietary low-calorie product that contains a lot of protein. Rabbit meat has a positive effect on the work of the heart and blood vessels, increases sexual desire, saturates with energy. It helps to quickly recover after prolonged physical exertion, normalizes fat metabolism. 2

Rabbit meat is advised to be consumed 2-3 times a week for 175-200 g. Caloric values depend on the method of cooking meat. A fried product is considered the most harmful, so it is better to stew, boil, bake it. Rabbit broths have valuable properties, especially after illnesses.

Raspberry

By including berries in the diet, a man is more likely to become a father. This is due to the content of vitamin C, which increases the reproductive properties of the body, and the presence of magnesium has a beneficial effect on testosterone production. Raspberries improve sperm quality and help maintain hormonal balance. 11

One glass of berries is enough to improve fertility per day. Raspberries are used fresh and frozen. Compotes, jellies, fruit drinks, syrups, marmalade are made from it. For prevention, not only fruits are used, but also leaves, from which delicious teas are brewed.

Turkey

High-quality dietary product, easily assimilated by the body. Source of retinol, tocopherol, niacin, minerals, protein. Turkey normalizes cholesterol, improves the functioning of the cardiovascular system, improves hormonal levels, and has a positive effect on potency. 2

Cooking meat requires careful heat treatment. The turkey can be stewed, baked, and nutritious broths are made from it. The poultry is stuffed with fruits, nuts, mushrooms, and is used to prepare various meat delicacies. The main thing is to strain your imagination.

Tuna

Tuna also has a positive effect on male libido and testosterone levels. The increase in fertility is explained by the content of protein, amino acids, zinc, iron, vitamins A, E, group B. The product improves the quality of sperm, increasing the likelihood of fertilization. 2, 4, 5

To maximize sexual performance, tuna should be boiled or baked. The product fried in sunflower oil is not so useful for the body due to the presence of harmful components. The absence of growth hormones and antibiotics in the composition of tuna (unlike the same chicken) can also be called an additional plus.

Dates

Date palm fruits, which contain vitamin B6, potassium, iron, protein, significantly improve the level of male fertility. They improve the quality of sperm and make the sperm more active. The trace elements contained in dates remove toxins that negatively affect the seminal fluid, improve the synthesis of testosterone. 12

To improve the quality of sex life, you can soak 4-6 dried fruits in water overnight. It is best to consume them on an empty stomach in the morning due to their high calorie content. Dates are also eaten fresh. Compotes, jelly, sauces are made from the fruits, used for baking, added to salads.

Turnip

A low-calorie product rich in dietary fiber, magnesium, potassium, carotene, vitamins A, E, C and B. Turnip reduces the risk of heart disease, supports metabolism, and stabilizes hormones. Like other products for increasing potency, it improves the function of the prostate gland, protects against cancerous tumors. 13

Of all the varieties of turnips, the most useful are black and yellow. It can be used instead of potatoes, boiled, baked or fried. Steamed turnip acts best on potency. The product is suitable for preparing salads and cocktails with the addition of other healthy ingredients.

Kefir

The saturation of the product with vitamins, minerals and lactic acid bacteria makes it valuable for men's health. Kefir normalizes glucose levels, strengthens the immune system, and stabilizes the digestive tract. It regulates sexual function, improves blood circulation, and helps to reduce weight. 14

The benefits of kefir drunk on an empty stomach have been noted: due to its rapid absorption, the product has a positive effect on the intestines. For a greater effect, kefir should be drunk warmed up at room temperature.It is recommended to consume at least 0.5 l of 2.5% fat daily. Kefir goes well with dried fruits, nuts, rye bread.

Celery

The popular garden culture is famous for the presence of a huge number of components, among which there are fatty acids, potassium, magnesium, zinc, B vitamins. Celery restores hormonal balance, normalizes blood circulation, and enhances testosterone synthesis. Its use helps prevent prostate cancer. 3

Chopped roots and stems are added to salads seasoned with lemon juice or vegetable oil. Celery can be combined with carrots, apples, turnips. Delicious cocktails and dressings are made from it. A noticeable effect is observed when mixing celery with seafood.

Curd

Fermented milk product is rich in calcium, phosphorus, B vitamins, amino acids, protein. Cottage cheese improves sperm motility, stimulates the synthesis of sex hormones, and increases libido. It protects against possible cancers, including prostate cancer. 14

Low-fat cottage cheese contains the most protein. It is useful for men over 40 to eat the product every day to restore the quality of their sex life. Cottage cheese can be eaten separately, adding honey, nuts, dried fruits, or used to prepare various dishes.

Grapes

Due to the presence of natural ingredients, it is especially useful for cardiovascular disorders and metabolic problems. Due to the high content of magnesium, potassium and bioflavonoids, grapes have a beneficial effect on male potency, preventing the appearance of cancer cells. The lycopene present in the product increases the number of active sperm. 2

To enhance libido, it is useful to regularly include fresh bunches of grapes in the diet. An excellent remedy is tea made from dried grapes. To increase the quality of sperm, you can consume boiled grape juice 2-3 tablespoons on an empty stomach (this should be done for a long time to have an effect).

White cabbage

It is considered a powerful immune stimulant, a means for the prevention of prostate cancer and problems with the cardiovascular system. Cabbage contains a lot of fiber and ascorbic acid, which helps to lower cholesterol and prevent inflammation. The product increases endurance in sex, normalizes blood circulation. 15

Fresh, stewed, boiled, pickled cabbage is useful for men's health. It is recommended to add it regularly to salads. To increase the potency, you can cook cabbage rolls by adding red pepper and beef to the filling. It makes excellent vegetable cutlets.

Beet

The full functioning of the male body is achieved due to the content of antioxidants, minerals, vitamins, amino acids in the root crop. Beetroot has a beneficial effect on the circulatory system, thereby improving erectile function. It increases blood flow to the genitals, increasing the duration of intercourse. 2, 4

Eat fresh and boiled beets. A juice rich in valuable substances is obtained from it. You can add celery and parsnips to it, drinking half a glass 2-3 times a day. Beets are used for making cocktails, fish dishes, as a snack.

Parsley

Due to the combination of ascorbic, folic acids, retinol, zinc, magnesium and other substances, it has a beneficial effect on the reproductive organs. Among the valuable properties of parsley are prolonged erection, increased testosterone production, and improved sperm quality. The spice relieves congestion in the pelvic area, which has a positive effect on potency and reduces the risk of cancer. 16

The daily amount of parsley in the diet is at least 100 g. For prevention, herbs are used in the form of infusions and decoctions. You can make teas from parsley with the addition of honey and lemon juice. When preparing various dishes, the spice should be used immediately before serving.

Prunes

Dried black plum has a high nutritional value and is rich in valuable substances (vitamins E, C, B, antioxidants, organic acids, zinc, iron). The product increases blood flow, improves hormones, and normalizes metabolism. This increases potency and stamina during sex. 17

It is useful to eat salads with prunes, nuts and honey. Dried fruit is great for making desserts, compotes, decoctions. It is often used as an ingredient in meat dishes. They make vitamin snacks with prunes, bake pies and even boil borscht.

Dill

Spice contains a lot of useful elements, including zinc, magnesium, carotene, fatty acids. Dill helps to lower cholesterol, dilate blood vessels, and fill the penis with blood. Eating spices can help maintain testosterone levels and reduce the risk of erectile dysfunction and cancer. 16

Fresh and dried plant is suitable for nutrition.The product is used for the preparation of infusions, decoctions, salads, cocktails. To restore virility, dill can be mixed with homemade yogurt or sour cream and consumed before meals.

Basil

Low-calorie product rich in vitamins A, C, PP, saponin, tannins. Basil is good for the immune system, protects against free radicals, and replenishes protein reserves. The plant enhances blood flow to the genitals, increases libido, normalizes spermatogenesis. 18

In dried form, basil is more nutritious. The daily norm is 100 g. Leaves and seeds are used in cooking, from which infusions, decoctions, teas, and vitamin mixtures are prepared. Basil is great for salads, hot dishes, baked goods.

Pistachios

Useful properties are due to the presence of arginine, folic acid, polyunsaturated fats, zinc. By regularly consuming pistachios, a man will get rid of the signs and symptoms of erectile dysfunction, and he will become more resilient in sex. The product promotes the production of high-quality sperm and sex hormones, improves blood circulation. 4

To normalize reproductive functions, it is recommended to eat 30 g of pistachios daily. They are used as an independent dish and combined with other ingredients. Nuts can be ground with a blender and then used to make smoothies, cereals, baked goods.

Spinach

The plant contains a lot of protein, which is useful for gaining muscle mass. An increase in potency is possible due to the presence of zinc, magnesium, retinol, fatty acids. Spinach increases sperm production and quality, increases blood flow in the genitals, and prevents damage to the heart muscle. 1, 4, 5

Spinach can be eaten fresh, boiled, canned, and heat treatment has almost no effect on the concentration of substances. The plant is used in the preparation of sauces, casseroles, salads, soups, cocktails. The main thing is to add it to hot dishes at the very end.

Strawberry

Useful for men's health thanks to vitamin C, folic acid, zinc, iodine. The ingredients of strawberries have a positive effect on sexual activity, normalize hormonal levels, and increase libido. The berry helps protect yourself from problems with the prostate gland and the immune system. 3

Eating 100 g of strawberries daily can significantly improve overall well-being. Delicious, healthy juices, jams, syrups are obtained from berries. They are used to prepare vitamin salads, cocktails, baked goods. Strawberries go well with honey, fruits, lactic acid products.

Apples

Their composition is represented by many components, including B vitamins, calcium, pectin, dietary fiber, fatty and organic acids. Eating apples helps to reduce body fat, improve the functioning of the circulatory system. Fruits increase potency, restore testosterone production. 1, 2, 4, 5

Apples are used in various ways: baked, fermented, pickled, dried fruits are made. Unsweetened varieties are suitable for preparing meat dishes. Apples make sweet desserts, compotes, jelly, kvass. The fruit will serve as a snack to quickly replenish your strength.

Literature used in preparing the publication: