Men's health issues are often easily overlooked due to their inherent advantages. However, once problems are discovered, they can be quite serious. Therefore, in order to maintain good health, men must first learn how to take care of themselves. Here are five essential nutrients that men should not be without. Let's take a closer look!
Five Essential Nutrients for Men
1. Essential Nutrient - Chromium
Chromium can enhance the body's endurance and is also one of the essential minerals for maintaining muscle strength.
Middle-aged men need at least 50 milligrams of chromium per day, while men with high levels of physical activity require even more.
So, which foods can provide chromium? Grapes are rich in chromium and are often referred to as a "chromium warehouse."
Therefore, men should eat more grapes.
2. Essential Nutrient - Dietary Fiber
Dietary fiber accelerates intestinal peristalsis, reduces cholesterol levels, and decreases glucose and fatty acids in the blood.
Therefore, men should consume foods rich in dietary fiber in their diet.
Foods rich in dietary fiber include whole wheat bread, bran, potatoes, carrots, cabbage, cauliflower, celery, apples, and more.
3. Essential Nutrient - Magnesium
Magnesium helps regulate heart activity, lowers blood pressure, prevents heart disease, and improves male fertility.
Eating oatmeal and eggs in the morning can provide the body with the necessary amount of magnesium.
In addition, leafy vegetables are the best source of magnesium, and nuts and seafood are also rich in magnesium.
Drinking plenty of water every day can also supplement magnesium, as water is one of the sources of magnesium.
4. Essential Nutrients - Vitamin C and E
Muscles require a large amount of oxygen during metabolism, and oxidation can cause "pollution" due to various factors. This is commonly referred to as the oxidation problem.
So, how to prevent oxidation? Simply by supplementing with vitamin C and E.
Therefore, experts recommend that men should consume more legumes, spinach, eggs, kale, peanuts, and other foods in their diet, as these foods enhance the intake of vitamins.
5. Essential Nutrient - Water
Water is the most common and essential element for every cell in the body.
If men want to maintain strong and healthy muscles, they must drink enough water.
This is because the water content in muscles is about three times more than in fat.
Especially for men who engage in high levels of physical activity, their water requirements are higher than those of average men. Therefore, they should replenish their water intake daily.
Getting enough sleep is essential for men's health
1. Get sufficient sleep
It is best to sleep by 10 p.m., which is the optimal bedtime. If possible, do not exceed midnight, as it can affect the body's self-recovery. Staying up late is also not recommended, as it can lead to various health problems over time.
2. Stay active and maintain muscle metabolism
Exercise is essential. You can go swimming, jogging, hiking, or lift weights in the gym. Regular exercise helps maintain muscle mass and metabolism. As men age, their muscle mass decreases rapidly. Regular exercise can prevent excessive weight gain.
3. Personal hygiene and environmental cleanliness
Daily showers are necessary. Taking a hot bath to relax is also beneficial, but be cautious not to make the water too hot or stay in for too long, as it can affect fertility.
