Men can never live without this nutrition

Men are stronger than women, they have more developed muscles and need to consume more calories. Secondly, men's cholesterol metabolism is often disrupted, so they are prone to diseases such as high blood pressure, ischemic heart disease, stroke, myocardial infarction, etc. To this end, American scholars have summarized nine dietary elements specifically for men.

1. Eat a certain amount of chromium.

Chromium helps promote cholesterol metabolism and enhance the body's endurance. In addition, under certain physical conditions, it can also promote muscle formation and avoid excess fat. Middle-aged men need at least 50 micrograms of chromium a day, while men who are more active need 100 to 200 micrograms of chromium a day. Such doses of chromium are difficult to obtain from food, so men are advised to 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 certain bile salts, reduce glucose and fatty acid in the blood, have a blood pressure lowering effect, and can also eliminate certain carcinogens and prevent rectal cancer. People will feel full after eating foods rich in plant fiber, and they don’t have to worry about accumulating excess calories, so it also has the effect of losing weight. It is recommended that men consume 18 to 20 grams of plant fiber with each 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 male fertility. It is recommended that men should eat 2 bowls of oatmeal with milk and 1 banana for breakfast. Foods high in magnesium include soybeans, baked potatoes, walnuts, oatmeal, pasta and seafood.

4. Eat foods containing vitamin A.

Vitamin A helps improve human immunity, prevent cancer and protect eyesight. An adult man needs to consume 1,000 micrograms of vitamin A every day, 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, bladder cancer and kidney stones. Men need a total of 2 mg of vitamin B6 per day, which is equivalent to the content of 2 large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, bananas, etc.

6. Eat more foods containing vitamin C.

The main function of vitamin C is to enhance people's immunity, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums, help wound healing, resist asthma, and treat male infertility. In addition, taking vitamin C on time can slow down 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 intake of vitamin C per person should be 200-300 mg, and the minimum should be no less than 60 micrograms. 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 every day can prevent colds. People who smoke should consume more vitamin C.

7. Eat more foods containing vitamin E.

The main functions of vitamin E are: lowering cholesterol, removing waste from the body and preventing 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 medicine every day.

8. Eat foods containing zinc.

Zinc can ensure men's sexual ability and treat impotence. In addition, it also helps to improve the body's disease resistance. It is recommended that men take 15 micrograms of zinc per day. This dose is for men who exercise a lot. Generally, men only need to take 2/3 of this dose. However, the daily zinc intake must not exceed 15 micrograms, because excessive zinc intake will affect the functions of other minerals in the human body. 120 grams of lean meat contains 75 micrograms of zinc. In addition, turkey, seafood, and soybeans are also high in zinc.

9. Drink plenty of drinking water.

No cell in the human body can lack water. 60% to 65% of an adult's body is water. The liver, brain, and skin contain 70% water, bones contain 45% water, and blood contains 80% water. If men want to maintain healthy muscles, they must drink enough water because the water in muscles is three times more than that in fat. Men of average build need to drink eight glasses of water a day, and men who exercise a lot need even more water.