Home Diet and Nutrition Important nutrients for men which are overlooked

Important nutrients for men which are overlooked

Fit and fine

A few nutrients and minerals are essential both for men and women. However, men’s bodies have specific needs too due to different make and susceptibility towards diseases. Read on to know 5 things you shouldn’t avoid.

Vitamin D benefits men’s health

Your dose of Vit D

Vitamin D is necessary both for men and women but there are certain things that matter more to men. Vitamin D is accumulated most during summers due to sun light and it dips during winters because skin’s contact with sun light decreases. Men do need to include rich Vitamin D sources in their diets because they also prevent them against heart diseases. It’s been proven that men are more at risk of heart problems than women because it prevents the accumulation of fat in arteries to some extent thus reducing the risk of heart problems.

Vitamin D has lot to do with men’s virility and vigor also. A few studies say Vitamin D may affect men’s sexual performance. Though there is no study to back the claim, yet few researchers believe that sufficient Vitamin D help hair growth in men.

It’s advisable to include rich Vitamin D sources in diet. One of the best sources are fatty fishes like salmon, tuna, mackarel. Even sardines and eggs can be consumed. It’s better to check the portions that you are consuming as you may want to limit the intake of fat and other such things.

The magic of magnesium

Magnesium munchings

Magnesium not only works as an essential element in many body processes, it also makes men safe against quite a lot of problems, mainly heart problems and blood pressure. Magnesium has a property of relaxing blood vessels and maintaining normal electrolyte levels in blood thus reducing the pressure on them which helps in keeping the blood pressure level normal. Less magnesium not only interferes with many body processes but also may lead to osteoporosis, migraines etc.

Normally, it is recommended men between 20-30 years of age should include around 400 mg magnesium daily in their diet. However, do not over-consume it as if consumed for longer duration it may affect certain body processes and may even cause diarrhea.

Vitamin B 12, less yet effective

Vitamin B 12, a necessary nutrient

Vitamin B 12 is one of the nutrients that is very necessary for the proper energy levels and smooth functioning of various body processes. Studies show that people with low levels of Vitamin B 12 not only expose themselves to the risk of anemia but have a chance of getting Alzheimer’s disease too. The fact is that your body needs Vitamin B 12 in very small quantity (around 2 micro grams), still its deficiency may lead to several problems from depression to low sperm count, something you won’t want.

Lamb’s liver and salmon are good sources of Vitamin B 12. Eggs and cheese can also be consumed for this. If you want some additional sources, talk to your doctor and go for multi-vitamin pills or the sources he suggests.

Potassium, the energy generator

Potassium bank

Now, this is one mineral that your body needs so that most of its functions don’t get disrupted. One main function is to regulate muscle contraction and maintain metabolic processes. It’s a known thing that sufficient amount of potassium helps reduce chances of heart stroke. Potassium deficiency may lead to kidney stone formation or even cause asthma. Now, if you are wondering over the amount that you require, it’s quite less, nonetheless important. Men above 20 years of age require potassium above 4.7 grams per day. So, make sure you include multi-vitamins after consulting your doctor. Other than these, you can include avocado, banana or other fruits and veggies, which are rich sources of potassium,.

Iodine

A glass of milk

Iodine is majorly needed by the thyroid gland which helps maintain weight. In case of iodine deficiency, there is a chance that the functioning of thyroid gets affected and you may even suffer from goiter. It’s deficiency may even lead to too much weight gain because the thyroid isn’t working properly. Feeling tired, low energy levels and thus mood swings may also be associated with it. One of the main ways to consume iodine is to take iodized salt, which is commonly available. Milk, eggs etc are good sources of iodine. Sea food is also considered good in iodine content.

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