Nine factors that make a strong man

Men need more of almost all the major nutrients than women. Here are nine vitamins and minerals that are especially important for men.

Men and women have different nutritional needs, and the U.S. Food and Drug Administration has issued different vitamin and mineral intake standards for men and women. Men need more of almost all major nutrients than women. The reason is simple: men are bigger. Men have more muscle than women and consume more calories than women. For men who like sports, the need for certain nutrients becomes particularly high.

Moreover, some vitamins and minerals are extremely helpful in preventing and treating diseases that men are prone to, such as high cholesterol, high blood pressure, coronary heart disease, stroke, some types of cancer, and gallstones.

The following are the 9 nutrients that men need most, listed in alphabetical order:

Chromium

This mineral, which is essential for maintaining life, can reduce cholesterol levels, increase athletes' endurance, and help bodybuilders grow muscle and reduce fat. An average man needs at least 50 mg of chromium per day, while active men need 100 to 200 mg. Dr. Richard Anderson of the U.S. Department of Agriculture's Nutrition Research Center said, "It is difficult to get so much chromium from your daily diet. The best source is a multivitamin mineral supplement containing chromium. Another source is fortified chromium tablets or brewing yeast."

Fiber

Strictly speaking, fiber cannot be considered a nutrient. It only travels around the body and is not digested and absorbed. However, eating a lot of fiber can help reduce cholesterol and lower blood pressure. A high-fiber diet reduces the incidence of colon cancer (colon cancer ranks third among the most common cancers in men), and can also control the sugar index of diabetics. Fiber can even help you lose weight: if you eat more fiber, your stomach will not be able to hold other high-calorie foods. Two regular-sized apples contain 14 grams of fiber, and our ideal daily intake is 18 to 35 grams. Foods rich in fiber include whole-wheat bread, oatmeal, black rice, strawberries, pears, and various vegetables with edible stems, such as broccoli and carrots.

MAGNESIUM

Magnesium plays an important role in regulating the heart rate. Studies have shown that normal magnesium intake can reduce heart disease and lower blood pressure. Magnesium can also enhance fertility by increasing the motility of sperm in semen. You can get two-thirds of your daily magnesium requirement from a breakfast of two bowls of oatmeal with skim milk and a banana. Baked sweet potatoes, beans, nuts, oatmeal, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.

Vitamin A (VITAMINA)

Studies have found that vitamin A has the effects of improving immunity and fighting cancer. And, as your mother always told you, vitamin A is very beneficial for protecting your eyesight. A normal man's daily intake of vitamin A is 1000 mg, and half a bowl of steamed carrots contains four times that amount. Other foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricots and melons. Vitamin A can be obtained from daily diet. Excessive intake of vitamin A capsules can cause poisoning. Experts do not advocate additional vitamin A supplements.

Vitamin B6 (VITAMIN B6)

This essential nutrient has a good effect on enhancing the body's immunity. Studies have shown that it can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidneys from stones (the incidence of kidney stones in men is twice that of women) and has a therapeutic effect on insomnia. You only need 2 mg of vitamin B6 per day - about the content of 2 large bananas. Men who are good at exercise consume more vitamin B6, so they should supplement a few more milligrams. Other foods rich in vitamin B6 are chicken, fish, liver, potatoes, avocados and sunflower seeds. Overdose of vitamin B6 causes poisoning, and experts recommend that daily intake should not exceed 50 mg.

Vitamin C (VITAMINC)

Vitamin C enhances immunity, prevents cancer, reduces heart disease and stroke, is good for gums and teeth, prevents cataracts, accelerates wound healing, relieves asthma, and is also effective in treating infertility. Adequate supply of vitamin C can delay aging. Broccoli, melon, green peppers, and sleeves are all good sources of vitamin C. Don't worry about taking more vitamin C tablets, as excessive vitamin C will not be toxic. Dr. Earl Dawson, a researcher at the Texas State University Hospital, believes that 200 to 300 mg per person per day is sufficient. Many researchers believe that the daily intake of 60 mg of vitamin C (equivalent to the content of half a cup of fresh orange juice) recommended by the "U.S. Nutritional Standards" is far from meeting the needs, especially when using it to prevent and treat colds. It is now a household name that vitamin C can prevent and treat colds.

If you smoke, you need more vitamin C. Smokers have lower levels of vitamin C in their blood, and no one has yet been able to explain why. Since this is the case, you have to take more vitamin C to make up for the deficiency.

Vitamin E(VITAMINE)

Studies have shown that vitamin E can lower cholesterol, prevent platelets from gathering in arteries, improve immunity, remove impurities from the body, and prevent cataracts. Foods rich in vitamin E include almonds, peanuts, and pecans. It is difficult to get enough vitamin E from daily diet alone. Fortunately, it is safer to take vitamin E tablets, even if it greatly exceeds the 10 mg recommended by the "American Nutrition Standards Table". Dr. Max Horwitt, a biochemistry expert at the St. Louis University School of Medicine, takes 269 mg of vitamin E every day, and he believes that this amount is very safe.

WATER

Of all the nutrients, water is the most important, especially for those with well-developed muscles. Muscles contain three times more water than fat (4% of the average male body and 23% of the average female body). Water lubricates joints, regulates body temperature, and supplies the body with various minerals. The average person needs at least 2 liters of water a day, which is equivalent to the capacity of 8 glasses. If you like sports, the amount you need doubles. You can also get water from food: bread contains 36% water and potatoes contain 80% water.

Zinc (ZINC)

Sufficient zinc in the human body can ensure strong sexual desire, healthy sexual function and normal reproductive ability. Doctors use zinc to treat impotence. Zinc has obvious effects on accelerating the healing of human wounds and resisting diseases. The "American Nutrition Standard Recommendations" indicate that the normal daily zinc requirement for men is 15 mg, but the actual intake is often only 2/3. If the amount of exercise is large, the zinc deficiency is greater, because men lose more zinc than women when sweating. A 110-gram piece of lean beef can provide half of the daily requirement. Other foods rich in zinc include turkey, seafood, cereal and beans. When there is too much zinc in the body, other minerals cannot function normally, so experts recommend that if zinc supplementation is needed, the daily supplement should not exceed 15 mg.