The Dietary Guidelines for Americans recommends that a diet low in fat be consumed to keep weight within safe levels and to reduce the chances of heart disease, certain cancers, diabetes and strokes. Low in fat means that less than 30 percent of the calories consumed each day are from fat. An ideal but more challenging to maintain level, would be 10 percent.
Nine Important Nutrients for Men:
This mineral helps regulate heartbeat and may protect men against heart disease and high blood pressure. Baked potatoes, beans, nuts, oatmeal, peanut butter, whole grains, dark green, leafy vegetables and seafood are rich in magnesium.
2. BETA CAROTENE
This nutrient can boost immunity and help prevent cancer. Good food sources include: sweet potatoes, apricots, carrots, broccoli, spinach and cantaloupe.
3. VITAMIN B6
This vitamin is also a powerful immunity booster. It has been linked to preventing skin and bladder cancer, kidney stones and restless sleep. Only two milligrams per day are needed, which can be obtained from eating two large bananas each day. Chicken, fish, lean beef, pork, oatmeal and potatoes are also good sources for the vitamin. If you take Vitamin B6 as a supplement, limit your intake to no more than 50 milligrams per day since high doses of this vitamin can be dangerous overtime.
4. VITAMIN C
This vitamin can be found in broccoli, citrus fruits, green peppers, strawberries, papaya, kiwi, cantaloupe and brussels sprouts. Vitamin C is an antioxidant that fights infection, lowers cholesterol levels and may ward off cancer. The daily recommended intake of vitamin C is 60 milligrams a day. It’s OK to consume some additional amounts of this vitamin (200-500 mg), but dosages above 1,000 mg a day can lead to kidney stone problems.
5. VITAMIN E
This vitamin is an antioxidant that can lower cholesterol levels, boost immunity and help prevent cataracts. While it can be found in almonds, peanuts, pecans, avocados, soy beans, wheat germ and Canola oil, a 200-400 iu supplement is recommended.
Eating fiber reduces cholesterol, lowers the risk of colon cancer and can help control sugar levels in diabetics. Fiber can be found in fresh fruit such as apples, whole-grain breads and breakfasticon cereals, legumes and vegetables especially broccoli, spinach and peas.
An adequate supply of zinc affects sex drive, potency and fertility. It also helps the body heal wounds and resist disease. Active men may require slightly more than the recommended 15 milligrams of zinc per day. Zinc can be found in lean beef, turkey, oysters, diary products, cereals and beans.
Some studies suggest that this trace mineral boosts endurance. The average man needs at least 50 micrograms, and active men need up to 200 micrograms per day. Although difficult to get in food form, wheat germ, American cheese and black pepper are high in chromium. It’s easiest to find chromium in a multivitamin mineral-complex tablet.
The body is made up of almost three quarters water. Muscle contains almost three times more water than fat. Water lubricates the joints, regulates temperature and is essential for absorbing many essential vitamins and minerals. The average man needs at least eight glasses of water each day. Physically active men need about twice this amount.