Several Foods Men Should Eat More
Men are stronger than women, with more developed muscles and requiring more calories. Secondly, men's cholesterol metabolism is often impaired, making them more susceptible to diseases such as high blood pressure, ischemic heart disease, stroke, and myocardial infarction. For this reason, several dietary principles are summarized specifically for men.
1. Consume an adequate amount of chromium
Chromium helps promote cholesterol metabolism and enhance the body's endurance. Additionally, under certain physical conditions, it can promote muscle growth and prevent excess fat. Middle-aged men need at least 50 micrograms of chromium per day, while more active men need 100-200 micrograms. It is difficult to obtain such a dose of chromium from food alone. Therefore, it is recommended that men take chromium-containing supplements, such as multivitamins and minerals, or drink beer.
2. Eat foods rich in plant fiber
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and certain bile salts, reduce glucose and fatty acids in the blood, and has a blood pressure-lowering effect. It can also eliminate certain carcinogens and prevent rectal cancer. Eating foods rich in plant fiber creates a feeling of fullness without worrying about storing excess calories, thus it also aids in weight loss. It is recommended that men consume 18-20 grams of plant fiber per meal. Foods rich in plant fiber include wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery, etc.
3. Eat foods containing magnesium
Magnesium helps regulate heart activity, lower blood pressure, prevent heart disease, and improve male fertility. It is recommended that men have two bowls of milk oatmeal and one banana for breakfast. Foods rich in magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, and seafood.
4. Eat foods containing vitamin A
Vitamin A helps improve human immunity, prevent cancer, and protect eyesight. An adult man needs 1000 micrograms of vitamin A per day, but excessive consumption is harmful to the body. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupe.
5. Eat foods containing vitamin B6
Vitamin B6 helps improve human immunity and can prevent skin cancer and kidney stones. Men need 2 milligrams of vitamin B6 per day, which is equivalent to the amount in two bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, and bananas.
6. Eat more foods containing vitamin C
The main function of vitamin C is to improve human immunity, prevent cancer, heart disease, stroke, and cataracts, and protect teeth and gums. It also aids in wound healing, relieves asthma, and treats male infertility. Furthermore, taking vitamin C regularly can delay the aging process. Foods highest in vitamin C include cauliflower, green peppers, oranges, grape juice, and tomatoes. American experts believe that the optimal daily requirement of vitamin C for each person should be 200-300 milligrams, with a minimum of no less than 60 milligrams. Half a cup of fresh orange juice can meet the minimum daily requirement of vitamin C. Additionally, drinking half a cup of orange juice daily can prevent colds. Smokers should consume even more vitamin C.
7. Eat more foods containing vitamin E
The main function of vitamin E is to lower cholesterol, eliminate waste from the body, and prevent cataracts. Peanuts are rich in vitamin E, but it is difficult for the body to obtain enough vitamin E from these foods alone. Therefore, it is recommended that men take a 10-microgram vitamin E supplement daily.
8. Eat foods containing zinc
Zinc can ensure male sexual function and treat erectile dysfunction. It also helps improve the body's disease resistance. It is recommended that men take 15 micrograms of zinc per day; this dose is for highly active men. Under normal circumstances, men only need two-thirds of this dose. However, the daily zinc intake should never exceed 15 micrograms because excessive zinc can affect the function of other minerals in the body. 120 grams of lean meat contains 5-7 micrograms of zinc. Additionally, turkey, seafood, and soybeans are also high in zinc and can be consumed in moderation.
9. Drink an appropriate amount of water
No cell in the human body can lack water. 60-65% of an adult's body is water. The liver, brain, and skin contain 70% water, bones contain 45% water, and 80% of blood is water. If men want to maintain beautiful muscles, they must drink enough water, as muscles contain three times more water than fat. A man of average build needs to drink 8 glasses of water a day, while men with high physical activity have an even greater need for water.