Orc Men and women have different nutritional needs, and the U.S. Food and Drug Administration has promulgated different vitamin and mineral intake standards for men and women. Men require greater amounts of almost all major nutrients than women. The reason is simple: men are larger. Men have more muscles than women and burn more calories than women. For those men who like to exercise, the need for certain nutrients becomes particularly high.
Not only that, certain vitamins and minerals are useful in preventing and treating men’s susceptibility to disease Very helpful if you have high cholesterol, high blood pressure, coronary heart disease , stroke, certain types cancer and gallstones, etc.
The following are the 9 nutrients that men need most, introduced in English alphabetical order:
Vitamin A (VITAMINA)
Studies have found that vitamin A has immune-boosting and anti-cancer effects. And, as your mother always told you, vitamin A is great for your eyesight. A man's normal daily intake of vitamin A is 1,000 mg, and half a bowl of steamed carrots contains four times that amount. Other foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricots and melons. Vitamin A can be obtained from the daily diet. Excessive consumption of vitamin A capsules can cause poisoning. Experts do not advocate additional supplementation of vitamin A.
Chromium (CHR (Cosmetics) OMIUM)
This essential life-sustaining mineral can lower cholesterol levels, increase endurance in athletes, and allow bodybuilders to build muscle and lose fat. The average man needs at least 50 mg of chromium every day, and active men need 100 to 200 mg. "It's difficult to get this much chromium from your daily diet," says Dr. Richard Anderson of the USDA's Nutrition Research Center. "The best sources are multivitamin mineral blends containing chromium. Another source is fortified chromium pills or brewer's yeast." "
Cellulose (FIBER)
Strictly speaking, cellulose cannot be counted as a nutrient. It only travels around the human body and is not digested and absorbed. But eating lots of fiber can help reduce cholesterol and lower blood pressure. A diet with high fiber content can reduce the incidence of colon cancer (colon cancer ranks third among the cancers that men are susceptible to), and can also control the glycemic index of diabetics. Fiber can even help you lose weight: if you eat more fiber, you won’t be able to hold other high-calorie foods in your stomach. Two ordinary-sized apples contain 14 grams of fiber, and our ideal daily intake is 18 to 35 grams. Foods containing more fiber include whole-wheat bread, oatmeal, black rice, plums, pears, and various edible stem vegetables, such as cauliflower and carrots.
Magnesium (MAGNESIUM)
Magnesium plays a very important role in regulating the beating frequency of the heart. Studies show that normal magnesium intake can reduce heart disease and lower blood pressure. Magnesium also enhances fertility by increasing levels of semen sperm of vitality. You can get two-thirds of your daily magnesium needs from a breakfast of two bowls of cereal with skim milk and a banana. Baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.
Vitamin B6 (VITAMINB6)
This indispensable nutrient for the human body has a good effect on enhancing rabbit immunity. Research shows it can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidneys from stone disease ( male The incidence of kidney stones is female Twice the amount of vitamin B6), and has a therapeutic effect on insomnia. You only need 2 mg of vitamin B6 per day-about the same as the content of 2 large bananas. Men who are active consume more vitamin B6, so they should supplement with a few more milligrams. Other foods rich in vitamin B6 are chicken, fish, liver, potatoes, avocados and sunflower seeds. Excessive intake of vitamin B6 can cause poisoning. Experts advocate that the daily intake should not exceed 50 mg.
Vitamin C (VITAMINC)
Vitamin C enhances immunity, prevents cancer, reduces heart disease and stroke, is good for gums and teeth, prevents cataracts, accelerates wound healing, relieves asthma, and is also effective in treating infertility. An adequate supply of vitamin C can delay aging. Cauliflower, melon, green peppers, and vegetables are all good sources of vitamin C. Don’t worry if you take more vitamin C tablets. Excessive vitamin C will not cause toxicity. Affiliated with Texas State University Hospital Dr. Il Dawson, a researcher in the United States, believes that a sufficient intake of 200 to 300 mg per person per day is sufficient. Many researchers believe that the daily intake of vitamin C recommended by the "American Nutrition Standards Recommendation Table" is 60 mg (equivalent to the content of half a cup of fresh orange juice), which is far from meeting needs, especially when used for prevention and treatment. cold It is now known to every household that vitamin C can prevent and treat colds.
