Six kinds of customized foods to make men full of energy

Men are stronger than women, they have well-developed muscles and need to consume more calories. Secondly, men's cholesterol metabolism is often damaged, so they are prone to high blood pressure, ischemic heart disease, stroke, myocardial infarction and other diseases. For this reason, the public health network has summarized six dietary elements specifically for men.

1. Consume a certain amount of chromium

Chromium helps promote cholesterol metabolism and enhance the body's endurance. In addition, it can promote muscle formation and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium a day, while those who are more active need 100-200 micrograms of chromium a day. Such a dose of chromium is difficult to obtain from food, so men are advised to take chromium-containing pharmaceutical preparations (such as multivitamins and minerals) or drink beer.

2. Eat foods rich in plant fiber

The main function of plant fiber is to accelerate intestinal peristalsis, reduce cholesterol and certain bile salts, reduce glucose and fatty acid in the blood, and have a blood pressure-lowering effect. In addition, it can eliminate certain carcinogens and prevent rectal cancer. People will feel full after eating foods rich in plant fiber, and they don't have to worry about accumulating excess calories, so it also has the effect of losing weight. It is recommended that men consume 18-20 grams of plant fiber at each meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower, celery, etc.

3. Eat foods containing magnesium

Magnesium helps regulate human heart activity, lower blood pressure, prevent heart disease, and improve male fertility. It is recommended that men should eat 2 bowls of oatmeal with milk and 1 banana for breakfast. Foods rich in magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.

4. Eat foods containing vitamin A

Vitamin A helps improve immunity, prevent cancer, and protect vision. An adult man needs 1,000 micrograms of vitamin A per day, but excessive intake is harmful to the body. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupe.

5. Eat foods containing vitamin B6

Vitamin B6 helps improve human immunity. Vitamin B6 can prevent skin cancer, bladder cancer, and kidney stones. Men need 2 mg of vitamin B6 a day, which is equivalent to the content of 2 large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, bananas, etc.

6. Eat more foods containing vitamin C

The main function of vitamin C is to improve human immunity, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums, help wound healing, fight asthma, and treat male infertility. In addition, taking vitamin C on time can slow down the aging process. Foods with the highest vitamin C content include cauliflower, green peppers, oranges, grape juice, and tomatoes. American experts believe that the optimal daily intake of vitamin C per person should be 200-300 mg, and the minimum should not be less than 60 mg. Half a cup of fresh orange juice can meet the minimum daily intake of vitamin C per person. In addition, drinking half a cup of orange juice every day can prevent colds. Smokers should consume more vitamin C.