Men just like women need a vast range of nutrients in the right balance to energize their bodies. That’s what a healthy diet, as well as vitamins and supplements, will give. Here are the most important nutrients that men need and the foods that they’re rich in:
A. Calcium
Calcium is the most abundant mineral in the body and is vital for bone health. Humans need calcium to build and maintain strong bones, and 99% of the body’s calcium is in the bones and teeth. Men in their 20s must get enough calcium to develop strong, thick bones. Some sources of calcium are milk, cheese, yogurt, canned salmon and sardines, and dark green leafy vegetables.
B. Vitamin D
Vitamin D is involved in calcium absorption, immune function, and protecting bone, muscle, and heart health. Good sources of Vitamin D are milk, fatty fish, cereal, soy beverages, yogurt, orange juice, and margarine.
C. Vitamin C
Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s an essential vitamin that must be consumed in the diet. Today, people most commonly use Vitamin C for preventing and treating the common cold. Good sources include fresh fruits and vegetables, especially citrus fruits.
D. Vitamin A
Besides supporting healthy eyes and boosting your immune system, foods high in Vitamin A may lower your risk for prostate cancer. Vitamin A also helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin. It’s also known as retinol because it produces the pigments in the retina of the eye. Good sources of Vitamin A are milk, cheese, broccoli, carrots, green leafy vegetables, squash, salmon, apricots, and mangoes.
E. Potassium
Potassium is one of the most important minerals in the body. It helps regulate fluid balance, muscle contractions and nerve signals. It helps fight the blood pressure raising effects of sodium which makes it a key nutrient for keeping blood vessels healthy and preventing heart disease as men get older. Some potassium rich foods are tomatoes, spinach, mushrooms, sweet potatoes, tuna, oranges, bananas, milk, yogurt.
F. Magnesium
A lot of men, especially African-American men, don’t get enough of this mineral. Besides supporting healthy muscles, nerves, and bones, magnesium may boost your immune system and prevent heart disease. In general, rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran.
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