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      "body": "This is part of my courses as a student in Holistic Nutrition. This article only gives a general guideline. This is a first of a series on my topic \"vegan nutrition and holistic health\".\n\n![Foods_(cropped).jpg](https://res.cloudinary.com/hpiynhbhq/image/upload/v1519854146/a79iuif1jtwiiifnonkl.jpg)\n\nA wholefood vegan diet can provide all the nutrients needed for men's sexual vitality and fertility.\n\nErectile dysfunction can develop later in life and this can be predicted by cholesterol levels. Young men should pay attention to their cholesterol for that reason. Plant sterols (the plants equivalent of cholesterol which only comes from animals) provide some of the precursors of certain sex hormones which can help maintain a healthy sexual functionality. Plant sterols can be found in nuts and seeds.\n\nIn case of decreased sex drive, men may take extra zinc, magnesium and vitamin B6. Stress, sleep and a balanced wholefood diet are also crucial. Therapeutic use of vitamin C, E, B complex and calcium may help in case of impotence. Ginseng root is a good tonic herb that can help raise general energy and sexual energy levels. Some counseling to explore the psychological factors can also provide support.\n\nHistamine plays a role in sexual vitality. It is a chemical in our cells and blood which plays a role in controlling ejaculation. Alcohol and nicotine are two sedative type drugs that interferes with blood circulation, which may affect erection of the penis.\n\nErectile dysfunction may also be a sign of heart disease. Both heart disease and erectile dysfunction can be prevented by an abundant consumption of plant-based foods such as vegetables, fruits, whole grains, legumes, seeds and nuts.\n\nThose foods are also naturally rich in magnesium, calcium, vitamin C, E, B's, A (beta-carotene), zinc, sulfur and arginine. Arginine is found in nuts and watermelon for instance, which is a precursor of nitric oxide and essential for a healthy blood flow.\n\nPlant based foods contain dietary fiber which may have anti-inflammatory roles as well as anti-oxidant components. A healthy lifestyle prevents a pro-inflammatory environment which in turn prevents oxidative stress, insulin resistance and endothelial dysfunction. A healthy lifestyle may also improve well-being and reduce the burden of sexual dysfunction. An overall recommendation of decreasing fat (especially animal fats) and increasing whole grains and greens should be followed in order to gain sexual vitality and assure a healthy fertility.\n\n![IMG_20171224_233903.jpg](https://res.cloudinary.com/hpiynhbhq/image/upload/v1519853455/qonvjxt17gojssz98yt7.jpg)\n\n**The endocrine organs aid in normal sexual function:**\n\nThe thyroid gland, is to be considered for sexual vitality since it's necessary for proper energy level and metabolism. It is supported by iodine and B vitamins, particularly thiamin (b1) and pantothenic acid (B5). Vitamin E and zinc may be the \"big two\" when it comes to sexual energy support. Vitamin A, C and E as well as folic acid, and the essential fatty acids, are all important to sperm production. Calcium, magnesium, zinc, sulfur, vitamin B12, inositol, and vitamin C are found in healthy sperm. They may also be necessary to sperm fertility.\n\nIt is best to avoid stress since it can impact on sexual vitality and general energy. Stress can negatively impact the adrenal glands, which are found near the kidneys. The Qi (vital energy) in Chinese medicine is found in the kidneys. Healthy adrenal function is supported by many nutrients such as vitamins A, C, E and the B vitamins. Pantothenic acid and the essential fatty acids are especially important. Stress, worry, excess mental activity, and regular use of sugar and caffeine, are all factors that may contribute to weaker adrenal function.\n\n![glands.jpg](https://res.cloudinary.com/hpiynhbhq/image/upload/v1519853491/maely34dmg3yskcg5axf.jpg)\n\nA totally wholefood plant-based diet can stop and reverse heart disease, erectile dysfunction and increase quality of life for men. On top of a balanced diet, the endocrine system, which includes the thyroid and the adrenals, need also to be maintained in good health to ensure a good sexual vitality.\n\nSources: Nutritionfacts.org (Michael Gregger MD, and numerous other scientific sources)\nStaying Healthy With Nutrition, The Complete Guide To Diet And Nutritional Medicine, Elson M. Haas, MD ; Buck Levin, PhD, RD ; 2006",
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      "title": "Sexual vitality and fertility in men through a vegan diet"
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