Men are prone to different health problems than women and require specific nutrients for protection against reproductive cancers, as well as support their muscle mass, prostate and eye health.
In addition, they need a healthy diet that includes plenty of fruits and vegetables, whole grains, lean meats and low-fat dairy. Plus, they need adequate hydration and regular exercise.
1. Protein
Protein is an essential nutrient that can be found in many foods, including meats, fish, eggs and dairy. It builds muscle, aids digestion and keeps skin healthy.
A high-protein diet can also help you feel full and avoid hunger pangs. In addition, it has been shown to lower blood pressure and reduce bad cholesterol and triglycerides.
In general, a good rule of thumb is to eat about 0.36 grams of protein per pound of body weight daily. Ideally, this should be from whole foods rather than protein supplements.
2. Fats
Fats are the most concentrated source of energy in the human diet. They also provide many essential vitamins, especially A, D and E.
There are two main types of fats: saturated and unsaturated. Saturated fats are a type of “solid” fat that is found mainly in animal products like meat, butter, and cheese.
Unsaturated fats are liquid at room temperature and can be found primarily in plant-based oils, nuts and seeds. バイアグラジェネリック can help reduce blood cholesterol levels, ease inflammation and stabilize heart rhythms.
Keeping in mind the importance of fats, it is important to choose healthy fats over less healthy ones from animal sources. Choosing healthier types of fats more often will lower your risk for heart disease, diabetes and obesity.
3. Fiber
A high-fiber diet reduces the risk of many health conditions. It also helps keep your gut healthy, which may help prevent colon cancer.
Depending on your age and gender, you should aim to eat between 21 and 38 grams of fiber per day. A variety of fruits, vegetables, legumes, and whole grains are all good sources of fiber.
You can easily increase your daily intake by adding more whole foods or taking a fiber supplement. For instance, instead of eating white bread, try whole wheat or oat. Or add beans, peas, or lentils to soups and stews.
4. Calcium
Calcium plays a key role in many important functions, including circulation, muscle and nerve function, and hormonal production. It also helps keep teeth and bones strong.
Getting enough calcium throughout your life is essential to healthy aging. Too little calcium can lead to osteoporosis, a bone disease that weakens and easily fractures bones.
Men need about 1,000 milligrams of calcium each day from their late teens through their 70s, then ramp up to 1,200 mg daily once they reach their 80s or older.
Fortunately, there are plenty of other foods you can eat to get your recommended amount of calcium. Among these are fortified yogurts, fortified soy milks, and a variety of non-dairy options like canned salmon and sardines.
5. Iron
Iron is an essential mineral that is required for many functions in the body. It helps maintain healthy blood and is an important part of the protein hemoglobin in red blood cells.
It is also involved in the transport of oxygen from your lungs to all parts of the body. The amount of iron your body needs depends on your age and gender.
The most easily absorbed form of iron is found in red meat, poultry and pork. It is also present in fortified foods like breakfast cereals and breads, dried fruits and beans.
6. Zinc
Zinc is an essential mineral that’s critical for men’s health. It helps to support testosterone levels, improve sexual function and enhance vision.
It’s also vital for regulating immune system function and supports a healthy digestive tract. Zinc can also aid in reducing inflammation and lowering the risk of prostate cancer.
The recommended daily allowance of zinc for adults is 11 milligrams. You can get enough zinc from a variety of foods, such as oysters, lean meat, nuts and seeds.
Zinc deficiency can cause symptoms such as erectile dysfunction (ED) and decreased sperm volume, which can be linked to low testosterone levels. Taking a Genericmeds Treatment can help to resolve ED and improve libido.
7. Vitamin A
Vitamin A is a fat-soluble nutrient that helps cells and organs function properly. It also promotes immune health, eye health, and reproduction.
Getting vitamin A from food is the best way to get the right amount of this vital vitamin. It is typically found in fruits, vegetables and animal-based foods such as eggs, butter, cheeses, raw milk and cod liver oil.
The recommended daily intake of vitamin A is 900 micrograms for men and 700 micrograms for women. Supplementation should not be necessary, but if you do take it, never exceed the recommended dose.
8. Vitamin C
Vitamin C is an antioxidant that helps boost your immune system, protect your heart and ward off chronic diseases. It’s water-soluble and naturally found in many fruits and vegetables, including strawberries, oranges, kiwi fruit, bell peppers, and broccoli.
In addition, vitamin C may help lower blood pressure levels and reduce the risk of gout. However, more studies are needed to confirm this benefit.
Vitamin C also plays an important role in the formation of collagen, which helps maintain connective tissue. It may also help prevent certain cancers and cardiovascular disease by limiting free radical damage.
9. Vitamin B6
Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) is a water-soluble nutrient that can be found in food or as a supplement. It’s essential for protein metabolism and healthy brain function.
A deficiency in this important nutrient is rare, but people who are pregnant or breast-feeding, smokers, and people with certain conditions are at higher risk.
Deficiency in this nutrient can lead to microcytic anemia, depression, confusion, fatigue and a weakened immune system.
It’s important to eat plenty of foods that contain this nutrient. Good sources of vitamin B6 include cereal grains, legumes, vegetables, meat and eggs.
10. Vitamin D
Vitamin D, also known as the sunshine vitamin, is a crucial nutrient that benefits men in many ways. It promotes bone health, reduces inflammation, and supports a number of other important bodily functions.
Adults need to get enough vitamin D through sun exposure, diet, and supplementation. The recommended daily allowance (RDA) for vitamin D is 600 international units (IU) for adults.
However, if you are taking certain medications, have a higher body mass index (BMI), or have problems absorbing vitamin D, you may need to increase your daily intake to ensure healthy levels. Your healthcare provider can help you determine the right dosage for you. If you have concerns about your vitamin D levels, ask for a blood test. This will give you the information you need to make an informed decision about supplementation. Your provider will also help you determine the best timing for your supplementation.
