Men are stronger than women, they have more developed muscles and need to consume more calories. Secondly, men's cholesterol metabolism is often disrupted, making them prone to diseases such as high blood pressure, ischemic heart disease, stroke, and myocardial infarction. For this reason, American scholars have specifically summarized several dietary elements for men. 1. Consume a certain amount of chromium
Chromium helps promote cholesterol metabolism, enhance the body's endurance, and under certain physical conditions, it can also promote muscle growth and avoid excess fat. Middle-aged men need at least 50 micrograms of chromium per day, while men with higher activity levels need 100-200 micrograms per day. It is difficult to obtain such a dose of chromium from food, so it is recommended that men take chromium-containing pharmaceutical preparations, 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 some bile salts, reduce glucose and fatty acids in the blood, and has a blood pressure-lowering effect. It can also eliminate some carcinogens and avoid getting rectal cancer. When people eat foods rich in plant fiber, they feel full and don't have to worry about storing excess calories, so it also has a weight-loss effect. It is recommended that men consume 18-20 grams of plant fiber per meal. The main 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 men's fertility. It is recommended that men eat 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 vision. An adult man needs to consume 1000 micrograms of vitamin A daily, 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. Vitamin B6 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, protect teeth and gums, help wound healing, relieve asthma, and treat male infertility. In addition, taking vitamin C on a regular schedule can also delay the aging process. Foods with the highest vitamin C content 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 for each person. In addition, drinking half a cup of orange juice daily can prevent colds. Smokers should consume more vitamin C. 7. Eat more foods containing vitamin E
The main function of vitamin E is to lower cholesterol, eliminate body waste, and prevent cataracts. Peanuts are rich in vitamin E, but it is difficult for people to get enough vitamin E from these foods. Therefore, it is recommended that men take 10 micrograms of vitamin E supplements daily. 8. Eat foods containing zinc
Zinc can ensure men's sexual function and treat impotence. It also helps improve the body's ability to resist diseases. It is recommended that men take 15 micrograms of zinc daily. This dose is for men with high physical activity. Generally, men only need to take two-thirds of this dose. However, the daily dose of zinc must not exceed 15 micrograms, because excessive zinc intake will affect the function of other minerals in the body. 120 grams of lean meat contains 5-7 micrograms of zinc. In addition, 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, because muscles contain three times more water than fat. A man of average size needs to drink 8 glasses of water a day, while men with higher physical activity need more water.