Men require higher amounts of almost all major nutrients compared to women. The following are 4 vitamins that are particularly important for men.
Vitamin A Research has found that vitamin A improves immunity and has anti-cancer effects. It is also beneficial for protecting vision. The recommended daily intake of vitamin A for men is 1000 milligrams, while half a cup of steamed carrots contains 4 times that amount. Other vitamin A-rich foods include liver, dairy products, fish, tomatoes, apricots, and cantaloupe. Experts do not recommend additional supplementation of vitamin A.
Vitamin B6 This essential nutrient has a positive effect on enhancing immunity. Studies have shown that it can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidneys from developing stones (the incidence of kidney stones in men is twice that of women). It also has therapeutic effects on insomnia. You only need 2 milligrams of vitamin B6 daily, which is equivalent to the amount found in 2 large bananas. Men who exercise heavily may require additional supplementation of a few milligrams. Other vitamin B6-rich foods include chicken, fish, liver, potatoes, and sunflower seeds. Experts recommend a daily intake of no more than 50 milligrams.
Vitamin C Vitamin C enhances immunity, prevents cancer, reduces the risk of heart disease and stroke, benefits gums and teeth, prevents cataracts, accelerates wound healing, relieves asthma, and is effective in treating infertility. Adequate vitamin C intake can delay aging. Broccoli, cantaloupe, bell peppers, and grapefruits are good sources of vitamin C. It is now well-known that vitamin C can prevent and treat colds.
Vitamin E Research has shown that vitamin E can lower cholesterol, prevent platelet aggregation in arteries, enhance immunity, remove impurities from the body, and prevent cataracts. Almonds, peanuts, and walnuts are rich in vitamin E. It is difficult to obtain enough vitamin E from daily diet alone, so it is best to take vitamin E supplements for safety.
