Five Essential Nutrients for Men
A survey shows that among men aged 30-45, 65% have an unbalanced diet. Besides not paying attention to healthy eating habits, a more important reason is that a significant number of men don't realize that, compared to women, they have unique nutritional needs.
Zinc: The Source of Vitality
"For men, zinc is the most special and important nutrient," says Wang Xingguo, director of the Nutrition Department at the Second Affiliated Hospital of Dalian Medical University and a council member of the Dalian Nutrition Society. "The recommended daily intake of zinc from the Chinese Nutrition Society is 15 mg for men and 11.5 mg for women. This is because zinc is essential for the synthesis of male hormones and also plays a key role in protecting the prostate." Wang explains that the "apple therapy" commonly used abroad to treat chronic prostatitis works because the zinc in apples can improve the zinc deficiency in patients. If a man's sense of taste diminishes, and the area around his nose becomes greasy, red, and peels easily, it could be a sign of zinc deficiency. Foods rich in zinc are primarily shellfish, such as oysters, clams, mussels, and scallops. Lean meat and nuts also contain significant amounts.Spicy Crab in a Dry Pot
Lycopene: A Nutrient Exclusive to Men
Lycopene is a type of carotenoid, and its antioxidant capacity is 3.2 times that of beta-carotene and 100 times that of vitamin E. Studies show it has excellent effects on protecting the prostate and improving sperm quality. Recent research has confirmed that lycopene is not only found in tomatoes but also in watermelons, persimmons, peaches, papayas, mangoes, grapes, citrus fruits, tea, and the roots of radishes and carrots.Braised Lamb with Carrots
Chromium: The Source of Strength
Wang Xingguo states that chromium is an essential trace element for the human body that helps convert glucose into fat. Without enough chromium, men's muscles can become weak. The body's daily requirement for chromium is 50 micrograms. Main sources include brewer's yeast, cheese, eggs, liver, apple peels, bananas, beef, flour, chicken, and potatoes.Brief Summary: Chromium: The Source of Strength. Wang Xingguo states that chromium is an essential trace element for the human body that helps convert glucose into fat. Without enough chromium, men's muscles can become weak. The body's daily requirement for chromium is 50 micrograms. Main sources include brewer's yeast, cheese, eggs, liver, apple peels, bananas, beef, flour, chicken, and potatoes.
Braised Beef with Potatoes
Magnesium: The Guardian of the Heart
In a province in northeastern Finland, the male mortality rate from heart disease is the highest in the world. Research indicates this is related to the relatively insufficient magnesium in their drinking water and food. Magnesium is an important element that helps prevent cardiovascular diseases. The Chinese Nutrition Society recommends that adults over 18 consume 350 mg of magnesium daily. To supplement magnesium, it's best to eat more sunflower seeds, pumpkin seeds, watermelon seeds, hickory nuts, peanuts, beans, and leafy green vegetables like amaranth and spinach.Soba Noodles with Spicy Bean Sauce
Vitamin B1: Replenishing Energy
"Men's need for vitamin B1 is also greater than women's," Wang Xingguo reports. "This is because vitamin B1 is involved in energy metabolism in the body, and men consume more energy daily than women. Additionally, people who smoke, drink alcohol, consume a lot of sugar, or are often under stress need more vitamin B1." It is mainly found in yeast, rice bran, whole wheat, oats, peanuts, pork, milk, and most vegetables. Its content is much higher in coarse grains than in refined grains.Old-Fashioned Peanuts with Vinegar