Important Nutrients for Men
Meet deadlines, study, work long hours, travel, the to-do list seems to get endless. Having a quick sandwich or burger and a cola amidst all this chaos has become the norm of the day for most men without thinking twice on the quality of food and its nutrient value. A healthy diet rich in essential nutrients is most important if one has to cope with modern day pressures both physical and mental.
Men Vs Women
A balanced diet for both men and women is a diet rich in vitamins, minerals, fiber and low fat food but men need more amount of food than women, about one serving more simply because they have more body mass. Dietary add-ons for men need to include zinc, vitamin B6 essential nutrients for glandular functions, essential fatty acids, magnesium, anti oxidant vitamins.
Zinc
An essential nutrient that’s important for prostrate wellbeing. Studies have shown that men with zinc deficiencies are at a higher risk of prostrate cancer. Zinc contributes to prostate function, testosterone synthesis and activity, and sperm development. It is recognized as a vital component in immune system defenses, healing of wounds and overall body development.
Mushrooms, quality meats, rich sources of zinc must be included in the diet.
Friendly Fats
Obesity, blood pressure and heart problems, most common disorders in men due to high fat intake and unhealthy food habits , they need to be under check and the way out is healthy fatty acids which are the omega-3 fats. These are good for the heart, increase the levels of good cholesterol parallely decreasing the concentrations of bad cholesterol
Almonds, walnuts, leafy green veggies, fish like tuna, mackerel and salmon are a rich source of essential fatty acids.
Magnesium
Magnesium is required in added quantities because of their contribution to muscle structure. It regulates muscle contractions, bone building and also heart beat, nervous system functioning and clotting. Recommended Dietary Allowance (RDA) of magnesium for men above 31 years of age is 420 mg every day .More quantities of magnesium consumption also reduces the risk of diaetes. Whole grains such as brown rice, all kinds of nuts, wheat germ, fish, beans, and apples are some of the foods rich in magnesium.
Antioxidant vitamins
Vitamins E, C and the carotenoid family constitute anti oxidant vitamins. Vitamin E reduces the risk of many cardiovascular diseases and complications due to its antioxidant properties. High intake of these anti oxidants reduces the risk of stroke in men .Vitamain C intake reduces the risk of cancer.Carotenoids known as cancer fighting anti -oxidants,as the name suggests fights cancer and are found in fruit peels.Its suggested to eat fruits along with their peels as they are rich in carotenoids.Papaya, Guava, peach and citrus fruits contain high amounts of carotenoids.Choose bright colored fruits and vegetable for these vitamins.
Vitamin Trio
Vitamin B6, B12 and folic acids work together check inflammation during cancers and heart diseases. Men with high risk of strokes need to include these vitamins. Useful to metabolize protein in the body .Eggs, quality meats, fish, bell peppers, figs, beans, wheat germ, barley, spinach, brewer's yeast are rich in these vitamins.