9 Essential Diets for Men's Health

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, American scholars have summarized the nine essential dietary elements for men's health.

Chromium

It helps promote cholesterol metabolism, enhances the body's endurance, and under certain physical conditions can also promote muscle formation and avoid excess fat. 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. Men are advised to take chromium-containing pharmaceutical preparations, such as multivitamins and minerals, or drink beer in moderation.

Plant Fiber

It can accelerate intestinal peristalsis, reduce cholesterol and certain bile salts, reduce glucose and ester acid in the blood, and has a blood pressure lowering effect. In addition, it can also eliminate certain carcinogens and prevent rectal cancer. Foods rich in plant fiber will make you feel full, thus playing a role in weight loss. It is recommended that men eat 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.

Magnesium

Magnesium helps regulate heart activity, lower blood pressure, prevent heart disease, and improve male fertility. Foods rich in magnesium include soybeans, potatoes, walnuts, oatmeal, macaroni, and seafood.

Vitamin A

Vitamin A helps improve human immunity, prevent cancer, and protect human vision. An adult man needs to consume 1,000 micrograms of vitamin A every day. Excessive consumption is harmful to the body. Foods rich in vitamin A include animal liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupe, etc.

Vitamin B6

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

Vitamin C

The main function of vitamin C is to improve human immunity. Foods high in vitamin C include cauliflower, green peppers, oranges, grape juice, and tomatoes.

Vitamin E

Vitamin E can lower cholesterol, eliminate waste in the body, and prevent cataracts. It is difficult for the human body to obtain enough vitamin E from food. Therefore, it is recommended that men take 10 micrograms of vitamin E tablets every day.

Zinc

Zinc can ensure men's sexual function and treat impotence; in addition, it helps to improve people's disease resistance. Generally speaking, men only need to take 10 micrograms per day. However, the daily dosage of zinc must not exceed 15 micrograms. Lean meat, turkey, seafood, and soybeans contain high levels of zinc.

water

If men want to maintain healthy muscles, they must drink enough water, because the water in muscles is three times more than that in fat. A man of medium build needs to drink 8 glasses of water a day, and men who exercise a lot need more water.