Men cannot be healthy without a scientific and reasonable diet. Male friends should regularly consume foods rich in trace elements such as chromium, magnesium, and zinc.
Nine Essential Elements for a Healthy Diet for Men
1. Consume a certain amount of chromium
Chromium helps promote cholesterol metabolism, enhance endurance, and under certain conditions, promote muscle growth and prevent excess fat. Middle-aged men need at least 50 micrograms of chromium per day, while men with higher activity levels need 100-200 micrograms of chromium per day. It is difficult to obtain such a dose of chromium from food, so it is recommended that men take chromium-containing medications such as multivitamins and minerals or drink beer.
2. Consume foods rich in dietary fiber
The main function of dietary fiber is to accelerate intestinal peristalsis, reduce cholesterol and certain bile acids, lower blood glucose and fatty acids, lower blood pressure, and eliminate certain carcinogens to prevent colorectal cancer. Eating foods rich in dietary fiber gives a feeling of fullness without worrying about excess calories, so it also has the effect of weight loss. It is recommended that men consume 18-20 grams of dietary fiber per meal. Foods rich in dietary fiber include bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, and celery.
3. Consume foods containing magnesium
Magnesium helps regulate heart activity, lower blood pressure, prevent heart disease, and improve male fertility. It is recommended that men have oatmeal made with 2 bowls of milk and 1 banana for breakfast. Foods rich in magnesium include soybeans, baked potatoes, walnuts, oatmeal, pasta, and seafood.
4. Consume foods containing vitamin A
Vitamin A helps improve immune function, prevent cancer, and protect eyesight. An adult man needs to consume 1000 micrograms of vitamin A per day, but excessive consumption is harmful to the body. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupes.
5. Consume foods containing vitamin B6
Vitamin B6 helps improve immune function and can prevent skin cancer, bladder cancer, and kidney stones. Men need 2 milligrams of vitamin B6 per day, which is equivalent to the amount in 2 large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, and bananas.
6. Consume foods containing zinc
Zinc can ensure male sexual performance, treat impotence, and help improve the body's ability to resist diseases. It is recommended that men take 15 micrograms of zinc per day, which is the dosage for men with high levels of physical activity. In general, men only need to take 2/3 of this dosage. However, the daily zinc intake must not exceed 15 micrograms, as excessive zinc intake can affect the function of other minerals in the body. Lean meat contains 75 micrograms of zinc per 120 grams. In addition, turkey, seafood, and soybeans also have high zinc content.
7. Drink water in appropriate amounts
No cell in the human body can lack water. 60% to 65% of an adult's body is water, and the liver, brain, and skin contain 70% water, while bones contain 45% water, and blood contains 80% water. If men want to maintain a muscular physique, they must drink enough water because muscle contains three times more water than fat. Men of average build should drink 8 cups of water per day, while men with high levels of physical activity have higher water requirements.
8. Consume foods rich in vitamin C
The main function of vitamin C is to improve immune function, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums, help wound healing, treat male infertility, and delay the aging process when taken regularly. Foods with the highest vitamin C content include cauliflower, green peppers, oranges, grape juice, and tomatoes. According to American experts, the recommended daily intake of vitamin C for each person should be 200-300 milligrams, with a minimum of 60 micrograms. Half a cup of fresh orange juice can meet the minimum daily requirement of vitamin C. In addition, drinking half a cup of orange juice every day can prevent colds. Smokers should consume more vitamin C.
9. Consume foods rich in vitamin E
The main function of vitamin E is to reduce cholesterol, remove waste from the body, and prevent cataracts. Peanuts are rich in vitamin E, but it is difficult for people to obtain enough vitamin E from these foods. Therefore, it is recommended that men take 10 micrograms of vitamin E supplements per day.
