Men require larger amounts of almost all major nutrients than women. The 9 vitamins and minerals introduced below are particularly important for men. Vitamin A (VITAMIN A)
Research has found that Vitamin A can boost immunity and has anti-cancer properties. It is also highly beneficial for protecting vision. The normal daily intake of Vitamin A for a man is 1000 micrograms, and half a cup of steamed carrots contains four times that amount. Other foods rich in Vitamin A include liver, dairy products, fish, tomatoes, apricots, and melons. Experts do not recommend taking Vitamin A supplements. Vitamin B6 (VITAMIN B6)
This essential nutrient for the human body plays a good role in enhancing immunity. Studies have shown that it can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidneys from developing stones (the incidence of kidney stones in men is twice that of women). It also has a therapeutic effect on insomnia. You only need 2 milligrams of Vitamin B6 daily, which is about the amount in 2 large bananas. Men who exercise a lot consume more Vitamin B6 and should therefore supplement with a few extra milligrams. Other foods rich in Vitamin B6 include chicken, fish, liver, potatoes, avocados, and sunflower seeds. Experts recommend a daily intake of no more than 50 milligrams. Vitamin C (VITAMIN C)
Vitamin C boosts immunity, prevents cancer, reduces the risk of heart disease and stroke, benefits gums and teeth, prevents cataracts, speeds up wound healing, relieves asthma, and is also effective in treating infertility. Adequate supply of Vitamin C can delay aging. Broccoli, melons, green peppers, and grapefruits are all good sources of Vitamin C. It is now common knowledge that Vitamin C can prevent and treat colds. Vitamin E (VITAMIN E)
Studies have shown that Vitamin E can lower cholesterol, prevent platelets from clumping in arteries, boost immunity, remove impurities from the body, and prevent cataracts. Foods rich in Vitamin E include almonds, peanuts, and pecans. It is difficult to get enough Vitamin E from diet alone, but fortunately, taking Vitamin E tablets is relatively safe. Fiber (FIBER)
A diet high in fiber reduces the incidence of colon cancer (which ranks third among cancers commonly found in men), can help control blood sugar levels in diabetics, and can even help with weight loss. Our ideal daily intake is 18-35 grams. Foods high in fiber include whole wheat bread, oatmeal, brown rice, strawberries, pears, and various vegetables with edible stalks, such as broccoli and carrots. Water (WATER)
Among all nutrients, water is the most important, especially for those with well-developed muscles. Muscles contain three times more water than fat. (In the average male body, muscle accounts for 40%; in the average female body, muscle accounts for 23%.) Water lubricates joints, regulates body temperature, and can supply the body with the various minerals it contains. The average person needs at least 2 liters of water daily, equivalent to 8 glasses. If you exercise regularly, your need doubles. Magnesium (MAGNESIUM)
Studies have shown that adequate magnesium intake can reduce the risk of heart disease and lower blood pressure. Magnesium can also enhance reproductive capacity by increasing the motility of sperm in semen. You can get two-thirds of your daily magnesium needs from a breakfast that includes two bowls of oatmeal with skim milk and one banana. Baked sweet potatoes, beans, nuts, oatmeal cookies, peanut butter, whole wheat flour, green leafy vegetables, and seafood are also rich in magnesium. Zinc (ZINC)
Sufficient zinc in the body is necessary to maintain a strong libido, healthy sexual function, and normal reproductive capacity. Doctors use zinc to treat impotence, and it also has a significant effect in accelerating wound healing and resisting disease. The "U.S. Recommended Daily Allowance" states that the normal daily requirement for zinc for men is 15 milligrams, but the actual intake is often only two-thirds of that. If you have a high level of physical activity, the zinc deficiency is greater because men lose more zinc through sweat than women. A 110-gram serving of lean beef can provide half of the daily requirement. Other foods rich in zinc include turkey, seafood, cereal, and beans. Chromium (CHROMIUM)
This essential mineral for life can lower cholesterol levels, increase the endurance of athletes, and can help bodybuilders gain muscle and reduce fat. The average man needs at least 50 micrograms of chromium daily, while active men need 100-200 micrograms. The best source is a chromium-containing multivitamin-mineral complex. Another source is chromium-fortified tablets or brewer's yeast.