The survey shows that as many as 65% of men aged 30 to 45 have nutritional imbalance, of which 30% are serious, which also makes men’s sub-health status more and more serious. Men in sub-health status need more nutrition. The following eight nutrients are necessary for sub-health men.
1. Maintenance immunity force must – vitamin A
Studies have found that vitamin A has the effects of improving immunity and anti-cancer, and is also very beneficial to protecting vision.
Intake: a man’s normal daily intake of vitamin A is 1.5 mg, which is equivalent to the vitamin content of a piece of cheese, while the vitamin a content of a half bowl of steamed carrots is four times that of it.
Food source: foods rich in vitamin A include animal liver, marine fish, apricot and melon. Experts advocate that it is best to supplement vitamin A from the diet every day, and there is no need for additional tablets, because it is easy to be poisoned if you supplement too much.
2. Necessary for decompression – magnesium
Studies have shown that normal magnesium intake can reduce heart disease and blood pressure. In addition, magnesium can also enhance the reproductive capacity and improve the vitality of sperm in semen.
Intake: about 350 mg is preferable.
Food source: you can get 2 / 3 of your daily magnesium requirement from a breakfast consisting of two bowls of cereal with skimmed milk and a banana. Roasted sweet potatoes, beans, nuts, oatmeal, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.
3. cholesterol – vitamin E
Studies have shown that vitamin E can reduce cholesterol, prevent platelet aggregation in arteries, improve immunity, remove impurities in the body, and prevent cataract.
Intake: no more than 300 mg.
Food source: foods rich in vitamin E include almonds, peanuts and pecans. If you can’t guarantee to get enough vitamin E from your daily diet, you’d better take vitamin E capsules, one capsule a day, and don’t overdo it.
4. Guarantee of intestinal health cellulose
A diet with a high fiber content can reduce the incidence rate of colon cancer (colon cancer ranks third among the cancers prone to men), control the blood sugar index of diabetics, and even help you lose weight.
Intake: our ideal daily intake is 18-35g, while more than 70% of people consume less than half.
Food source: foods containing more cellulose include whole wheat bread, kelp, coarse rice, strawberries, pears and various edible vegetables with stems, such as cauliflower and carrots.
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