9 important vitamins and minerals men need to stay healthy

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When you hear about health, it’s usually about women’s’ health. But men also need to stay healthy. Like their women counterparts, they need to eat healthily too. They also need to take certain supplements. There are 9 vitamins and minerals in particular that men must eat. They are discussed further below.

The important 9!

• Vitamin A. Men need to eat foods that are rich in Vitamin A. This vitamin is easily dissolved and stored in fat. It’s essential for the growth and development of healthy new cells. Men need this vitamin if they want to have and keep good vision. It helps strengthen the immune system and it makes sperm healthier. Finally, Vitamin A helps fight off free radicals and is one of the key hormones that affect heart health and function. The average man needs to eat at least 900 mg of Vitamin A a day. He can easily do this by eating the following foods:
  
  
  • Milk
  • Eggs
  • Green vegetables with leaves. good examples are spinach, collard greens, and kale
  • Orange colored fruits and vegetables. Good examples are citrus fruits, lemons, orange bell peppers, etc.…
• Vitamin B12. This easily dissolves and is transported (easily) in water. Both men’s’ and women’s’ bloodstreams are rich in this vitamin. Vitamin B12 is responsible for regulating blood cell production. It also keeps our DNA healthy and maintains its normal structure. Men who eat lots of Vitamin B12 are also less anxious, less depressed, and have better motor coordination/movement. Men need to eat 2.4 micrograms of Vitamin B12 every day. These foods are rich in this vitamin:
  • Yogurt, cheese, milk, and other dairy products
  • Eggs
• Vitamin C. this vitamin helps people get over colds easier. It also helps repair men’s’ body tissues as they wear out. Vitamin C helps men’s’ bodies absorb iron better. It also helps wounds heal faster. Finally, Vitamin C is necessary for healthy bones, cartilige, and teeth. Food that are rich in Vitamin C include:
  • Bell peppers
  • Colorful fruits
  • Potatoes
  • Tomatoes
• Vitamin D. Once consumed, this is stored in men’s’ body fat reserves. It helps balance their levels of calcium and phosphate. Vitamin D helps their bodies absorb both vitamins better. Therefore, it’s vital in the maintenance of healthy bones, teeth, and muscles. Men should eat 10 micrograms of Vitamin D every day. Foods that are rich in Vitamin D include:
  • Oily fish
  • red meat
  • Egg yolks
  • Soy foods
• Vitamin K. this can be easily stored in body fat. It helps make the proteins that clot blood then men get cut. Men should be eating 138 micrograms of Vitamin K every day. Foods that are rich in this vitamin include:
  • Plant oils
  • All nuts and seeds
  • Meat
  • Dairy foods
  • Soy beans
• Minerals - Sodium. This helps balance electrolytes in men’s’ bodies. Salt is a good source of sodium. However, since it’s strong, a little bit goes a long way. For example, men only need 5 grams a day.
• Minerals - Calcium. This helps men’s’ bodies maintain strong teeth, bones, joints, and muscles. Young adult men should eat 1,000 mcg a day. Men over 70 should eat 1,200 mcg a day. Foods that are a good source of calcium include:
  • Green vegetables
  • Tofu
  • Soybeans
  • Oats
• Minerals - iron. This helps with men’s’ respiratory system and heart pumping function. It also helps make blood and blood cells stronger. Men should eat 20.5 mcg a day. Foods that are rich in iron include:
  • Tuna
  • Salmon
  • Beans
  • Baked potatoes
  • Whole grains
• Minerals - Potassium. Men who lack potassium hold more fluid. This puts more pressure on their hearts and can lead to heart failure. It helps prevent stroke and kidney stones. It improves muscle function and the functioning of the nervous system. Men should eat at least 4,700 milligrams a day. Foods that are an excellent source of potassium include:
  • Daily fruits and vegetables
  • Green, leafy vegetables
  • Sour fruits
  • Beans
  • Lentils

If you are a man, you can eat your way to good health

If you are a man, you really are what you eat. Therefore, if you include foods with the above-mentioned minerals and vitamins, you can look forward to living a long and healthy life!