Due to the faster pace of modern society and increased life stress, men, as the primary labor force in most families, face even more pressure. As a result, they often neglect their lifestyle and diet habits. Research has shown that trace elements are closely related to the function of the male reproductive system, and deficiencies or excesses can affect the quality of semen, leading to infertility or reproductive and endocrine disorders. Therefore, it is essential for men to supplement trace elements and vitamins to maintain their nutritional balance.
1. Supplementing trace elements
1. Adequate zinc intake
Zinc is a trace element with a low content in the body but plays a crucial role in the activity of enzymes throughout the body. It is important for regulating the immune system and promoting growth. Studies have shown that zinc deficiency is common among men and can lead to decreased libido, reduced sexual ability, taste disorders, and lower fertility. Therefore, zinc supplementation should not be neglected. Seafood, animal liver, lean meat, whole grains, and legumes are rich in zinc and can be consumed appropriately. However, it is important to note that excessive zinc intake can also cause side effects such as gastrointestinal irritation and immune dysfunction.
2. Increase magnesium intake
Magnesium is not only essential for nerve and muscle function but also beneficial for regulating the heart, lowering blood pressure, and improving male fertility. Magnesium is mainly found in green leafy vegetables, whole grains, nuts, and other foods. The chlorophyll in particular contains a rich amount of magnesium. To supplement magnesium, one can consume more sunflower seeds, pumpkin seeds, watermelon seeds, pine nuts, hazelnuts, peanuts, bran, buckwheat, beans, and green leafy vegetables like amaranth and spinach. In addition, it is important to drink plenty of water to facilitate magnesium absorption. Rice and white flour also contain a good amount of magnesium, but phytase in them inhibits magnesium absorption. To overcome this, one can let the flour ferment to break down the phytase or soak rice in water for a certain period after washing to activate the phytase and improve absorption.
3. Adequate iron intake
Iron deficiency is less common in men, and they often cannot tolerate excessive iron intake. Therefore, iron supplementation should be appropriate, as excessive iron intake may mask iron deficiency caused by internal bleeding. Foods rich in iron include pork liver, beef, pork, chicken liver, soybeans, and egg yolks.
4. Pay attention to chromium intake
Compared to women, men have more developed muscles and higher energy expenditure. Chromium plays a crucial role in promoting cholesterol metabolism and enhancing endurance. Adult men are recommended to consume 50 micrograms of chromium per day, while men with high physical activity may require 100-200 micrograms of chromium. Foods rich in chromium include whole grains, wheat, peanuts, mushrooms, peppers, liver, beef, eggs, brown sugar, and dairy products. Additionally, tea, ginseng, lingzhi mushroom, astragalus, turtle shell, and polygonum multiflorum are also abundant in chromium. Moderate consumption of beer is also effective in supplementing chromium.
2. Supplementing vitamins
1. Pay attention to vitamin B6 and folic acid
Supplementing vitamin B6 and folic acid can reduce the risk of heart disease and stroke. Vitamin B6 is mostly found in chicken, fish, whole grains, and legumes, while folic acid is relatively abundant in green leafy vegetables, orange juice, legumes, and fortified cereals.
2. Consume foods rich in vitamin A moderately
Vitamin A helps improve immune function, prevent cancer, and protect vision. Foods rich in vitamin A include animal liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupes. Adult men need to consume about 1000 micrograms of vitamin A per day, but excessive intake can be harmful.
3. Consume foods rich in vitamin C
Vitamin C can improve immune function, protect teeth and gums, and have a certain effect on treating male infertility. Cauliflower, green peppers, oranges, grape juice, and tomatoes are rich in vitamin C. Generally, half a cup of fresh orange juice can meet the minimum daily requirement of vitamin C per person. Smokers should pay more attention to consuming foods with high vitamin C content.
4. Increase intake of antioxidants
Antioxidants are key substances for preventing and treating diseases, especially vitamin E, which helps fight against heart disease and stroke. Foods with strong antioxidant properties include plums, blueberries, strawberries, grapes, and oranges. Grains, nuts, and plant oils also contain vitamin E. Eating fruits and green leafy vegetables in moderate amounts is beneficial for supplementing antioxidants.
Reminder: Men with kidney deficiency should avoid excessive vitamin intake. Excess vitamin C in the body will be transformed in the kidneys and excreted in urine, which can burden the kidneys and be detrimental to health.
