People have more demand for almost all major nutrients than women. The 9 vitamins and minerals described below are particularly important to men.
Men and women have different nutritional needs, and the U.S. Food and Drug Administration has issued separate standards for the intake of vitamins and minerals for men and women. Men need more than just women for almost all major nutrients. The reason is simple: men are bigger. Men have more muscles than women and consume more calories than women. For those who love sports, the demand for certain nutrients becomes particularly high.
Not only that, certain types of vitamins and minerals are very helpful in the prevention and treatment of men's diseases, such as high cholesterol, high blood pressure, coronary heart disease, stroke, certain types of cancer and gallstones and so on.
The following are the nine nutrients most needed by men. They are described in alphabetical order as follows:
Chrome (CHROMIUM)
This mineral, which is essential for life, can reduce cholesterol levels, increase the endurance of athletes, and can also increase bodybuilders' muscles and reduce fat. An average man needs at least 50 mg of chromium per day, and an active man needs 100 to 200 mg. Dr. Richard Anderson of the U.S. Department of Agriculture’s Center for Nutrition Research said that it is very difficult to obtain so much chromium from the diet. The best source is the chromium-containing multi-mineral mineral mixture. Another source is fortified chromium tablets or wine-making. yeast.
Cellulose (FIBER)
Strictly speaking, cellulose cannot be counted as a nutrient component. It only travels around the body and is not digested and absorbed. But eating a lot of cellulose helps reduce cholesterol and lower blood pressure. High-fiber diets reduce the incidence of colon cancer (colon is the third most cancer-prone cancer in men), and can also control the sugar index of people with diabetes. Fiber can even help you lose weight: eat more cellulose Can not fit the other high-calorie foods. Two normal-sized apples contain 14 grams of cellulose, and our ideal daily intake is 18-35 grams. Foods containing more cellulose include whole wheat breads, cereals, black rice, grass plums, pears, and edible vegetables such as broccoli and carrots.
Magnesium
Magnesium plays an important role in regulating heart beat frequency. Studies have shown that normal magnesium intake can reduce heart disease and lower blood pressure. Magnesium also enhances fertility, which increases sperm motility in semen. You can get two-thirds of the daily magnesium requirement from a meal that includes two bowls of cereal with skim milk and a banana. Roasted sweet potatoes, beans, nuts, oatmeal, peanut butter, whole wheat flour, green leafy vegetables, and seafood are also rich in magnesium.
Vitamin A (VITAMINA)
The study found that vitamin A has an increased immunity and anti-cancer effect. And, as your mother often tells you, vitamin A is great for protecting eyesight. A man's daily intake of vitamin A is 1,000 milligrams, and the vitamin A content of a half bowl of steamed carrots is four times that of a man. Other foods rich in vitamin A are liver, dairy products, fish, tomatoes, apricots, and melons. Vitamin A can be obtained from the daily diet. Excessive use of vitamin A capsules can cause poisoning. Experts do not advocate additional vitamin A supplements.
Vitamin B6 (VITAMINB6)
This indispensable nutritional component of the human body has a good effect on enhancing the epidemic power of rabbits. Research shows that it can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidney from stones (the incidence of kidney stones in men is twice that of women), and it has a therapeutic effect on insomnia. You only need 2 mg of vitamin B6 per day -- about equal to the content of 2 large bananas. Good exercise men consume more vitamin B6, so they should add a few more milligrams. Other foods rich in vitamin B6 are chicken, fish, liver, potatoes, avocados, and sunflower seeds. Excessive use of vitamin B6 causes poisoning. Experts have suggested that the daily intake should not exceed 50 mg.
Vitamin C (VITAMINC)
Vitamin C enhances immunity, prevents cancer from occurring, reduces heart disease and stroke, promotes gums and teeth, prevents cataracts, accelerates wound healing, relieves asthma, and has efficacy in the treatment of infertility. Sufficient supply of vitamin C can delay aging. Cauliflower, melons, green peppers, and sleeves are good sources of vitamin C. Do not worry about taking more vitamin C pills, excessive vitamin C will not produce toxicity. Dr. Dawson, a researcher at the University Hospital of Texas, USA, believes that taking 200 to 300 mg per person per day is sufficient. Many researchers believe that the recommended vitamin C daily intake of 60 milligrams (equivalent to half a cup of fresh orange juice) is not sufficient to meet the needs of the United States, especially when it is used to prevent colds C can prevent and treat colds are now well-known.
If you smoke, you need more vitamin C. Smokers have relatively low levels of vitamins in the blood. At present, no one can explain the reasons. Since it is so, they have to take more vitamin C to supplement the deficiency.
Vitamin E (VITAMINE)
Studies have shown that vitamin E can lower cholesterol, prevent platelet aggregation in the arteries, increase the epidemic power of rabbits, remove impurities from the body, and prevent cataracts. Foods rich in vitamin E are almonds, peanuts, and pecans. It is difficult to obtain enough vitamin E from the diet alone. Fortunately, taking vitamin E tablets is safer, even if it exceeds the 10 mg in the American Nutrition Criteria Recommendation Table. Dr. Marx Hovett, a biochemist at the Saint Louis University School of Medicine, took 269 mg of vitamin E daily, which he believes is safe.
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