In daily life, the vast majority of men often focus only on reducing fat, cholesterol, and increasing protein in their nutrition, while neglecting the proper intake of other nutrients.
Modern scientific research suggests that men's nutrition should pay attention to the following points:
1. The focus is on zinc
The trace element zinc is an active component of enzymes throughout the body. It helps regulate the immune system and is a crucial factor for proper growth. However, men often overlook zinc. According to surveys, less than one-third of men meet the recommended intake for zinc. Zinc can be obtained from seafood, lean meats, whole grains, and legumes.
2. You can relax about iron
Less than 1% of men suffer from iron deficiency; most men do not need to worry about the iron content in their food. Men are less able to tolerate an overload of iron, and iron supplementation in men might mask the signs of iron deficiency caused by internal bleeding.
3. Treat protein correctly
Many men eat more protein-rich foods to build muscle. In reality, most men do not need extra protein. Moderate amounts of meat, poultry, fish, or legumes, combined with low-fat dairy products, will be very beneficial.
4. Increase antioxidant intake
Antioxidants, especially vitamin E, can prevent free radicals from damaging blood vessel walls, thus preventing cholesterol blockages and helping to combat heart disease and stroke. Whole grains, nuts, and vegetable oils all contain vitamin E. To get more than the daily recommended amount, supplementation is necessary. Eating fruits and vegetables can also provide the benefits of other antioxidants.
5. Add Vitamin B6 and Folate
These two difficult-to-obtain B vitamins help break down homocysteine. An excess of this amino acid is a risk factor for heart disease. Vitamin B6 is found in chicken, fish, whole grains, and legumes; folate is abundant in green leafy vegetables, orange juice, legumes, and fortified grain foods.