Increase a 5 is good

Increase potency with the right diet

Bread, cereals and side dishes such as pasta, potatoes, riceModerately: Whole grain bread, whole grain cereal products, in particular made from oats (oat bran), barley, spelled, rye;
Oatmeal, muesli without sugar;
Whole grain pasta, whole grain rice, jacket potatoesWhite bread, toast, rusks, wheat and milk rolls, croissants;
Durum wheat pasta; peeled rice, french fries, croquettes, mashed potatoes, pancakes, potato pancakes;
Ready meals, fast foodSnacks and nibbles
(if required 1 small handful of "Luxus" per day, max. 25 g)Sweet baked goods, sweets, sweet dairy products (see below), savory biscuits, chips, flipsfruit
(1-2 servings a day)Low-sugar fruit;
particularly rich in anthocyanins: blue-red berries such as aronia berries, blackberries, blueberries, raspberries, currants, sour cherries;
In moderation, as it is rich in sugar:
Banana, persimmon (Sharon), grapes (prefer red), sweet cherries, pineapple, mango, honeydew melon and pearSugared fruit preserves and fruit purée, candied dried fruitvegetables
(3 servings a day)All types of lettuce, pulses such as beans, soybeans, peas, peppers, carrots, cucumber, tomatoes, fennel, artichokes, spinach, zucchini, all types of cabbage, radishes, asparagus, sauerkraut and all types of mushrooms;
particularly rich in anthocyanins: aubergine, Red cabbage, red peppers, red onions;
particularly rich in L-arginine: lensesIf you are overweight: Corn and sweet potatoesNuts and seeds
(approx. 40 g per day)Walnuts, peanuts, hazelnuts, cashew nuts, pine nuts and sunflower seeds;
particularly rich in L-arginine: Peanuts, almonds and pumpkin seedsSalted nutsfats and oils
(about 2 tbsp a day)Olive oil, rapeseed oil, walnut oil, linseed oil *) and wheat germ oil *), butterPork and goose lard, clarified butter, palm fat, mayonnaise, sunflower oil, safflower oilbeverages
(approx. 2 liters a day)Water, unsweetened tea and coffeeFruit juice, soft drinks, cocoa and mixed milk drinks (see below), alcoholfish and seafood
(1-2 times a week, approx. 200-250 g)Eel, trout, halibut, herring, cod, carp, salmon, mackerel, sardines / anchovies, plaice, sole, turbot; Shellfish such as crayfish, prawns, lobsters, crabs, shrimp;
particularly rich in L-arginine: tunaFish pickled in mayonnaise or cream, breaded fishSausages and meat
(2-3 times a week, approx. 200-250 g)Corned beef, sliced ​​turkey breast, cooked and
Salmon ham, smoked pork, ham onion sausage, aspic;
Poultry meat, pork tenderloin,
Saddle of pork, beef fillet;
particularly rich in L-arginine: Chicken and beefBreaded meat;
If you are overweight: Leberwurst, Mettwurst, Weißwurst, Salami, Bacon, Mortadella, Fleischwurst, Bockwurst, Bratwurst, Blackwurst, Meat Cheese, Leberkäse, Neck Meat, BaconEggs (up to 5 per week),
Milk and milkproducts,
cheeseEggs in all variations;
Cooking cream 15% fat, sour cream 10% fat,
Milk up to 3.5% fat, buttermilk, quark up to 20% fat, natural yoghurt up to 3.5% fat;
Cheese up to 45% fat Tr .: semi-hard cheese, soft cheese, feta, mozzarellaCream, sour cream and creme fraiche;
Sweetened finished products such as pudding, rice pudding, fruit yoghurt, fruit quark, cocoa preparations, fruit buttermilk