Though the human body is an amazing machine, years of awful diet choices will inevitably take a toll on a man's body. We all need vitamins, but just which vitamins and minerals do men specifically require to meet the needs of the male body. Men ought to eat one serving more at a meal than do women and supplements for men would also necessitate higher dosages. Though men and women obviously need the same nutrients, men need specific dietary essentials. Below are listed ten necessary nutrients that are specifically geared for the optimal health in a man, and of course, the best way to obtain these important nutrients, whenever possible, is through natural food sources.
1) ZINC Zinc is a prostate protector. Low zinc in a man doesn't necessarily mean he will succumb to prostate cancer, but it does mean he's at a higher risk for the disease. Zinc supplies a solid functioning base for the prostate, promotes healthy sperm development, vigorous testosterone action, aids in immune defense, and creates strong healing abilities when the body is fighting injury. Some foods high in zinc are calf's liver, beef tenderloin, lamb loin, venison, sesame seeds, pumpkin seeds, yogurt, Crimini mushrooms (raw), green peas, and shrimp. Of course, all foods should be prepared broiled, boiled, or steamed, and nuts should be eaten raw.
2) BORON Boron fights the bully prostate cancer and increases memory and concentration. According to the USDA, men should be getting 3 milligrams of Boron a day. Most American men aren't! Some Boron rich foods are almonds, red apples, dried apricots, avocados, Hazel Nuts, raisins (super high), prunes, red kidney beans, Brazil Nuts, peanut butter, walnuts, and dates as well as many other foods. Google http://www.algaecal.com/boron-sources.html for some other great Boron rich foods.
3) MAGNESIUM - Magnesium is a big muscle builder and men require more of this nutrient because of the larger muscle mass. Magnesium oversees the function of muscle contractions, building bone, regular heartbeats, blood clotting, nervous system tasks, and reduces the risk of getting the awful and ever-increasing diabetes, so prevalent a problem in obesity. Men are required, according to the RDA (recommended daily requirement), to take 41 milligrams of magnesium a day. Some great foods rich in magnesium are all the whole grains, brown rice, wheat germ, pumpkin seeds, spinach, swiss chard, salmon, soybeans, sunflower seeds, sesame seeds, halibut, and black and navy beans.
4) CALCIUM Women need high quantities of calcium, we all know that, but guess what, men don't take enough, either, and need to add more to their diets. Divvy up the intakes, though, half in the morning and half in the evening. Your body absorbs it better when taken this way. Calcium helps aid in better sleeping habits, too. Take no more than the recommended amount and that is 2,500 milligrams a day. Again, it's best to get your calcium from food when possible. Yogurt (low-fat), sesame seeds, goat's milk, cow's milk, spinach, collard greens, turnip greens, Mozzarella cheese, blackstrap molasses, and mustard greens are all natural foods high in calcium.
5) ANTIOXIDANTS Vitamins C, E, and A (carotenoids) make up the antioxidant family. Antioxidants are responsible for warding off cardiovascular diseases, strokes, cancer, heart disease, and a host of other uglies that try to worm their way into the holy human body. There are many foods really rich in antioxidants. Lots! Papaya, guava, citrus fruits, apples, red beans, blueberries, cranberries, pinto beans, russet potatoes, black beans, artichoke hearts, blackberries, prunes, raspberries, pecans, sweet cherries, black plums, raisins, oranges, peaches, and many, many more.
6) B VITAMINS Vitamins B6, B12, and Folic Acid (or Folate) shore up red blood cell production that helps prevent anemia and also prevents homocysteine build-up in your blood (homocysteine is an amino acid in the blood and if it over-produces it can lead to coronary disease and blood clots). The Vitamin B trio is also great for skin cell construction, properly stabilizes nerves, is known to combat Alzheimer's Disease, memory loss, and dementia (patients with Alzheimers's memory loss and dementia typically have high homocysteine levels), prevents clogged arteries, keeps the blood flowing smoothly to the brain, thereby decreasing the chance of a stroke. Vitamin B rich foods are calf's liver, lentils, pinto beans, asparagus, garbonzo beans, spinach, black beans, navy beans, kidney beans, collard greens, eggs, fish, bell peppers, wheat germ, brewer's yeast, barely, and figs.
7) OMEGA 3s The Omega 3 fatty acids stabilize blood pressure, keep the heart beating at a desired pace, lower triglyceride levels, combat blood clots, combat heart disease, reduce bodily inflammations, keep the cell membranes' fluidity nice and smooth, keep the arteries clean, fight obesity, inhibits depression, fatigue, and joint pain, and combats cancer cell growth. Foods rich in Omega 3 fatty acids are salmon, flaxseeds, walnuts, cod, soybeans, halibut, shrimp, snapper, tofu, scallops and winter squash are all great foods for building up Omega 3 fatty acids.
8) SELENIUM Selenium is the greatest cancer fighter nutrient around according to Gerald F. Combs Ph.D., Director of the USDAS Human Nutrition Research Center in Grand Forks, North Dakota. He claims, No other single nutrient appears to prevent cancer more effectively than selenium. Selenium has the ability to influence cancer to destroy itself and fights, among other cancers, cancer of the prostate, colon, and lungs, cancers often found in men. Selenium is also a great resource for thyroid hormone production and reducing inflammation of the joints. If you're feeling weakness or unusual pain in your muscles, a change in the normal color of your skin, or whitening of the beds of the fingernails, these can be indicators of selenium depletion. Here are some selenium rich foods: shitake mushrooms, button mushrooms, Crimini mushrooms, cod, tuna, halibut, snapper, calf's liver, salmon, shrimp, barley, and lamb loin.
9) VITAMIN E Along with the antioxidants, you may want to increase your individual intake of Vitamin E, an excellent source or reducing eye ailments, cancer, heart disease, protects the skin from harsh ultra-violet rays, puts off cell damage from free radicals, aids in the fight against prostate cancer and Alzheimer's disease. Liver problems and/or gall bladder problems can be indicative of a lack of Vitamin E, so take note. Foods rich in Vitamin E are sunflower seeds, almonds, olives, papaya, swiss chard, mustard greens, turnip greens, spinach, collard greens and blueberries.
10) CHROMIUM - If your blood pressure is high, triglyceride levels are at a peak, blood sugars and on the brink, and cholesterol levels are soaring, you just might be in need of some good old chromium. Chromium is the mineral that helps to stabilize blood sugars and insulin levels as well as maintain proper cholesterol levels. Excellent sources of natural foods for increasing your chromium levels are romaine lettuce, tomatoes, onions, oysters, liver, brewer's yeast, whole grains, bran, and potatoes.
Please remember, that many foods are processed and when you consume processed foods, so many of the natural elements are wiped out. Try to eat whole, natural, untampered-with foods as much as possible. Not only are they better for your gorgeous bodies, men, but they really do taste better, too!