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NOTE: You can follow these quick fix plans alternately throughout the week.
MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3
Breakfast
Fruity Almonds
1 serving of almonds and fruit low-fat yogurt.
Virility Morning Rev Up
Low-fat yogurt and natural cottage cheeses.
Oatmeal Smoothie
SnSnack 1a
Virility Mix
Mix walnuts,cashew nuts, pumpkin seeds, and chickpeas together.
A cup of Apple-Mango Salad
Toss green apples and mango slices with 2 tablespoons dressing.
Banana - Walnut

Add ground walnuts on banana topped with honey.

Lunch
Tuna and Asparagus
Top grilled tuna with tender asparagus.

Broiled Salmon

Peppered Mackarel Salad
Smoked peppered mackarel with mustard dressing.
Snack 2

Fruit Mix

Vegetable Salad
Mix lettuce, cherry tomatoes, sprinkled with walnuts.

Cheegurt Diet

Dinner

Steam Boiled Shrimp

and Stewed Soybean

Smoked Mackarel

Sauteed Vegetable Mix
Combine brocolli, cauliflower, cabbage,carrots, greenpeas, and shrimp.
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NUTRIENTS BENEFITS
Beta Carotene It improves sperm count and increases sperm concentration and motility.
Calcium It helps to treat erectile dysfunction by promoting proper bloodflow and assisting soft-tissues and muscles to contract. Calcium causes a movement in the proteins tropomyosin and troponim to stimulate the muscle fibers used for erection.
Fiber It fuels the body with sustained energy.
Folate It helps to reduce breaks in the chromosomes of men. This reduction of breaks helps to treat partial infertility. Folate helps in spermatogenesis or the generation of multitudes of sperm cells.
Iron It boosts stamina and helps in supply of oxygen required for muscle contraction. Iron is a vital element for muscle health.
L-Arginine Vitamin B It helps in the treatment of low sperm count. It increases sperm count and motility when administered in large quantities. In addition, L-Arginine boosts nitric acid in the body to relax the muscles surrounding the blood vessels that supply blood to the penis. These blood vessels then dilate and increase blood flow.
Magnesium It plays an important role in producing androgen, estrogen, and neurotransmitters that stimulate sex drive.
Omega 3 Fatty Acids They regulate hormone production and function. Prostaglandins which are abundant in healthy semen are produced from essential fats. Poor sperm quality, poor motility or low count, could be indications of low levels of prostaglandins.
Potassium It promotes better and firmer erections.
Probiotics They improve nutrient bioavailability of the body for B vitamins, calcium, iron, magnesium, and zinc which are all necessary for healthy sperm formation.
Selenium It increases sperm motility.
Vitamin C It helps in reducing sperm agglutination, a condition when sperm clumps together.
Vitamins A, E, K They improve sperm count. They are powerful antioxidants thus, protecting the sperm from oxidative damage. They also promote better and firmer erections.
Zinc It plays an important role in the healthy formation and maturation of sperm. It raises testosterone levels. Zinc also helps in protecting the structure of the genetic material or the DNA chromatin in the sperm nucleus. This structure is important for successful fertilization.
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FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS
Cashews
L-Arginine Vitamin B
Magnesium
30 grams
Virility Mix
Combine cashews, walnuts, pumpkin seeds, and chickpeas to make a healthy snack at home and on the go. Add as toppings to your entrees.
Chickpeas
L-Arginine Vitamin B
164 grams
Pumpkin seeds
Beta Carotene
Potassium
Vitamin C
34.5 grams
Walnuts
Magnesium
Vitamin E
43 grams
Oatmeal
Vitamin E
Zinc
1 cup
Virility Morning Rev Up
Complete your breakfast with a low-fat yogurt, a glass of soya milk, or an oatmeal to stimulate the body processes contributing to virility.
Green vegetables
Calcium, Fiber
Folate, Iron
Vitamin A, E, K, C
3-5 servings
V2 Diet (Veggies for Virility)
Pack your meals with green leafy vegetables. Mix some vegetables and opt for a salad. Add to a soup. Include lettuce, spinach, arugula and other veggies for an extra flavour.
Fruits
Iron, Fiber,
Folate, Vitamin C
3-5 servings
Fruit Mix
Combine berries, mangoes, green apples, banana, lemon, pears for a real deal of protection from oxidative stress, day in and day out.
Cottage Cheese (Non-dairy)
Calcium, Fiber, Floate
40 grams
Cheegurt Diet
Two slices of cottage cheese mixed with pineapple chunks and/or 1 serving of low-fat yogurt are excellent for breaktime.
Low fat yogurt
Calcium, Magnesium,
Probiotics
200 grams
Mackarel
Magnesium
Omega 3 Fatty Acids
Selenium, Zinc
2 servings of fish per week
Deep Sea Diet
Include a salmon or mackarel as a side dish for dinner.
Salmon
Magnesium
Omega 3 Fatty Acids
Selenium, Zinc
34.5 grams
Soybeans
Potassium
126 grams
Soybean Diet
Add tempeh or tofu into your meals. Opt for soy bread, soy yogurt, and soymilk where possible.
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SUBSTANCES THAT ADVERSELY AFFECT MALE VIRILITY HARMFUL FOOD ADVERSE EFFECTS
Carbohydrates
Fried Food (fried chicken, french fries, doughnuts)
Snacks (microwaved popcorns, instant lattes)
Baked Goods (cookies, crackers, muffins, pizza dough, pastries, pies, cakes, candies, bread)
They lead to arteriosclerosis or hardening of the arteries. Carbohydrates increase blood pressure and decrease blood flow to other parts of the body, including blood flow needed for penile erection.
Ethanol
Alcohol
It decreases libido.

Trans Fats(also known as

Hydrogenated fats)

Snacks (microwaved popcorns, instant lattes)
Meat (beef, lamb)
Fried Food (fried chicken, french fries, doughnuts)
Dairy (butter)
Baked Goods (cookies, crackers, muffins, pizza dough, pastries, pies, cakes, candies, bread)
They decrease testosterone level and increase production of abnormal sperm.
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