You’re aware of the guidelines for maintaining a healthy lifestyle – exercise, eat well(essential vitamin), get enough sleep, and so on — but how many of them do you follow?
According to the International Food Council Foundation, while most men are aware that changing their diet can improve their general health, only around half of them do so.
According to Bruce B. Campbell, MD, a men’s health specialist at the Lahey Clinic in Burlington, Massachusetts, “most guys can obtain practically all of the vitamins they need if they pay attention to nutrition.”
“However, not all men pay enough attention, and nutritional requirements may change as men age.”
Men over 70, for example, require more vitamin D than middle-aged men, and 72 percent of them do not get it, according to a recent study.
In fact, practically every nutritional category is deficient in males of all ages. According to the US Department of Agriculture, to reach federal recommendations, men must consume 350 percent more dark green vegetables and 150 percent more fruit.
“The first guideline of sound nutrition is to eat a diet rich in fruits, vegetables, whole grains, healthy oils, and low in saturated fats from red meat,” adds Dr. Campbell.
He and other doctors advise against taking mega-dose vitamins (those that contain more than 100% of your daily requirement), but believe that specific supplements can assist compensate for shortages. Multivitamins, for example, maybe recommended by several nutritionists.
Although some recent studies have cast doubt on their effectiveness in avoiding diseases such as heart disease and cancer, doctors suggest a simple multivitamin could serve as an insurance policy for nutritionally deficient men.
Essential vitamins for Men’s Health
“It’s difficult to obtain enough vitamin D from food,” Campbell recommends. Many men who spend their days indoors do not get enough sun exposure, which is necessary to produce vitamin D in the body. A daily dose of 1,000 IU [international units] of vitamin D is beneficial to most men.”
What you should know about vitamin D is that it is a fat-soluble vitamin.
With age, vitamin D becomes even more necessary because it is required for calcium absorption and helps to prevent weak muscles and bones.
Vitamin D insufficiency has also been linked to an increased risk of colon cancer. One study indicated that men with low vitamin D levels were twice as likely to have the same chance of having a heart attack as guys with normal levels.
Too much vitamin D, on the other hand, can induce weariness and muscle weakness, so you should limit your intake to less than 2,000 IU unless your doctor suggests otherwise.
Salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified morning cereal are all good sources of vitamin D, according to Kari L. Kooi, MS, RD, a clinical dietitian specialist at Methodist Hospital in Houston, Texas.
2. Folate (folic acid)
We hear a lot about how important folate is for women, but men also require it. Your body requires folate to utilize protein, create DNA, and produce healthy red blood cells (also called folic acid and folacin). This B vitamin may also aid in the prevention of sperm alterations linked to chromosomal abnormalities in offspring. Spinach, Brussels sprouts, asparagus, beans, almonds, and liver are all good sources.
This mineral aids in the maintenance of healthy muscles, nerves, and bones. It’s critical for males in their 20s to consume adequate calcium to develop strong, dense bones. Milk, yogurt, cheese, soft-boned tinned salmon and sardines, dark green leafy vegetables, and calcium-fortified cereals and drinks are also good sources (check the label).
4. Vitamin C
Prostate enlargement (benign prostatic hyperplasia, or BPH) is common in older men and causes urinary issues. Vitamin C-rich foods and vegetables have been linked to a lower incidence of BPH. Green and red peppers, kiwifruit, oranges, grapefruit, strawberries, potatoes, tomatoes, and broccoli are excellent sources.
5. The mineral potassium
Potassium helps to counteract sodium’s blood pressure-raising effects. As a result, it’s an important ingredient for maintaining blood vessel integrity and preventing heart disease in men as they get older. Spinach, mushrooms, tomatoes, potatoes, sweet potatoes, melon, prunes, raisins, oranges, bananas, milk, yogurt, and tuna are all excellent sources of iron.
6. Vitamin A
Vitamin A-rich meals may reduce your chance of prostate cancer. In addition to supporting healthy eyes and boosting your immune system. Milk, cheese, salmon, broccoli, carrots, green leafy vegetables, squash, melons, mangoes, and apricots are all good sources of vitamin A.
Many males, particularly African-American men, are deficient in this mineral. Magnesium may help to improve your immune system and prevent heart disease in addition to supporting healthy muscles, neurons, and bones. Spinach and other green leafy vegetables, whole grains, beans, nuts, and seeds are all good sources.
Vegetarian men are frequently zinc deficient. This mineral aids in the production of proteins throughout the body. It also fight against infection and the healing of wounds. Red meat, fish (particularly oysters), and poultry are all good sources. Zinc is found in beans and entire grains, although it is not as well absorbed as zinc found in meat.