Men and women require different diets, as you may know. For instance, men need more zinc and vitamin B12 than women do. Men need to make sure they are getting enough vitamins and minerals because of this. Discover the eight most crucial vitamins and minerals for men’s health that you should be aware of by reading on.
To power your body, men require a wide variety of nutrients in the proper amounts. Men need special attention when it comes to their dietary needs. Men must make sure they receive adequate amounts of the necessary vitamins and minerals in order to maintain optimum health.
Vitamin D
Vitamin D helps maintain calcium and phosphate levels and improves calcium absorption in the gut. As they are required for nerve and muscle function, calcium and phosphate are essential to human physiology, according to the National Library of Medicine. It eases muscle cramps and spasms and supports bone health and growth. It is also known that vitamin D helps to control immunological response, glucose absorption, and cell proliferation.
Folate
Fortified foods, beans, nuts, and leafy green vegetables are good sources of folate (also called vitamin B9). Folate is necessary for a number of bodily processes, including the synthesis of DNA and the production of red blood cells. Folate is essential for men’s reproductive health. Low levels of folate have been connected to damage to sperm DNA, and folic acid supplementation has been demonstrated to lower the risk of congenital disabilities.
Furthermore, the synthesis of other hormones, including testosterone, requires folate. For men who are attempting to conceive, increasing their folic acid intake is essential for maintaining reproductive health. Furthermore, it is thought that consuming enough folate lowers the risk of prostate cancer.
Calcium
While calcium is a necessary mineral for both sexes, men can benefit from it more than women. For instance, calcium helps to maintain bone density, which is crucial for older men who are more likely to develop osteoporosis.
In addition to helping to control blood pressure, calcium has been demonstrated to lower the risk of colorectal cancer.* Calcium also aids in the body’s absorption of iron, which is necessary to keep energy levels stable. All men, regardless of age, should get adequate calcium, and there are numerous simple ways to make sure you’re getting enough. Dairy products, leafy green vegetables, and some fish varieties are among the foods high in calcium.
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Vitamin C
Many foods, including citrus fruits, tomatoes, and leafy green vegetables, contain vitamin C, an essential nutrient. It is essential for defending the body from illness and infection. Additionally, the body needs vitamin C to develop and repair its tissues. Furthermore, vitamin C is crucial for the body’s ability to absorb iron from food.
Because men have higher levels of testosterone than women, they need a little more vitamin C. The body may require more vitamin C as a result of this hormone. Studies have indicated that vitamin C may have additional health benefits for men. One such benefit of vitamin C is its ability to lower the risk of cardiovascular disease. It has also been demonstrated to lower the chance of infertility and enhance sperm quality.
Potassium
Potassium is a necessary mineral that has many advantages for men. It supports the regulation of muscle contraction, fluid balance, and blood pressure. It also affects how well the heart and bones function. Furthermore, potassium maintains strong and healthy bones, which helps ward off osteoporosis. Moreover, it increases muscle growth and improves exercise efficiency, which makes it especially beneficial for athletes or regular exercisers.
Men who consume a diet high in potassium have a lower risk of stroke, heart disease, and high blood pressure. Numerous foods, such as fruits, vegetables, meat, and dairy products, contain potassium. Getting adequate potassium just through diet is not too difficult.
