Real men, as the saying goes, don't eat quiche. What they do eat, as seen on TV, is typically a) the giant burger b) the humongous steak or c) the super size whatever. What should they be eating to stay fit, physically and sexually?
Before getting to the right nutrients for the male diet, consider how many calories men need to function daily. According to the guidelines set by the U. S. Department of Agriculture, there are three levels based on age and activity.
Age 19 to 30, sedentary 2000, moderately active 2600-2800 and active 3000
Age 31-50, sedentary 2200, moderately active 2400-2600, active 2800-3000
Age 51 up, sedentary 2000, moderately active 2200-2400, active 2400-2800
Naturally, even with a good diet, it's important to exercise and burn those calories so they don't turn to fat and lead to other complications. The prospect of heart disease, hypertension, prostate cancer and any number of other male diseases should be motivation enough for every man (and any female or females in his life) to make sure he is getting an adequate amount of carbohydrates, protein, minerals, vitamins and water.
Here are the 10 essentials, not necessarily in order of importance:
1. Carbohydrates
Carbs are your body's fuel, the source of 40 to 60% of calories. Glucose is a simple carb that your brain also needs. Besides fruit and vegetables (5 portions per day), choose whole grain foods such as brown rice and whole wheat breads.
2. Fiber
Every food that comes from a plant contains fiber and men need more than women. 38 grams per day up to age 50 and more after that. In addition to whole grains in cereals and pasta, other foods that provide fiber include potatoes, dried fruits, fruit with skin such as apples and avocados, berries, nuts and seeds, and even popcorn.
2. Protein
Your muscles and blood need protein that you can get in lean meat, fish, dairy products that are low in fat, oatmeal and soy foods for instance. Check the packaging for 25 grams of soy protein per day (good if you are on a low cholesterol diet). The recommendation for meat is 52 grams maximum per day.
3. Lycopene
Important for your prostate's health, this nutrient is found in red foods containing carotene such as tomato, watermelon, and grapefruit. Eating 100 to 200 grams of cooked tomatoes per day can satisfy your body's needs.
4. Zinc
The quality of sperm depends on zinc, contained in male semen. Zinc is also vital to the immune system. Seafood such as oysters and other shellfish is an excellent source as well as soybean products, mushrooms, lean pork or beef and pumpkin seeds. Recommended daily dose for men: 11 milligrams.
5. Vitamin E
Vitamin E is like your disposal, helping to clear blockage in your blood vessels. It's also part of the anti-oxidant family of vitamins that are said to reduce the risk of stroke in men. Coarse grains, nuts, vegetable oils and colorful fruits such as papaya, peach and citrus fruits contain carotenoids that deliver the antioxidant benefits.
6. Magnesium
For a man's fertility to be high, he needs magnesium. This nutrient also affects muscle, bones, heart, and nervous system. If you're over 31, the recommended amount is 420 mg per day. The variety of foods that give you magnesium range from nuts and fish to whole grains and apples.
7. Vitamin C
Men need Vitamin C because it aids in producing collagen and can lower cancer risk. Berries contain Vitamin C as well as over 4,000 other compounds with antioxidant properties that also have a positive effect on brain function. One red bell pepper has 300% of the recommended daily dose.
8. Folic Acid
Folic acid paired with Vitamin B6 and B12 work as a team to fight inflammation and metabolize protein. Eggs, spinach, quality meats, fish, bell peppers and figs are some of the foods rich in this trio of nutrients. Once you pass the age of 14, you need 400 mg daily.
9. Omega-3 Fatty Acids
Not only do good cholesterol levels rise, but bad cholesterol also declines when you include Omega-3 fatty acids in your diet. Eat fatty fish twice a week (salmon, sardines, herring or tuna for example). Also a source of Vitamin D, these acids occur in plant-based foods as well, such as walnuts, soy, and canola oil. These are definitely heart-healthy choices.
10. Potassium
Have you had your banana today? Bananas give you potassium (magnesium too) that affects nerves, heartbeat and blood pressure. No bananas? Have an alternative: orange juice, milk, tomatoes, or beans.
Some foods are just plain good for multiple things. Take broccoli. It contains vitamin C, beta-carotene, potassium and more. If broccoli, doesn't appeal to you, try other cruciferous vegetables like cabbage, cauliflower or Brussel sprouts.
A last reminder, men. As with any diet, don't forget to drink lots of water. You have more muscle mass than women and therefore, need to drink more. The minimum recommended amount is 8 glasses a day. No surprise that water cleanses body toxins and waste. It's also important in fat metabolism, the suppleness of your skin, and the health of your joints. The list of benefits goes on and on. The good news is that you can count sources for your daily intake other than water alone including such juicy fruits as watermelon and citrus.
One interesting recommendation from www.menshealth.com. You should drink 8 ounces for every 20 minutes that you exercise, 15 minutes ahead of time. For every pound of body weight you lose during your workout, you need to drink 16 ounces of water.