Post Date December, 03 2023
Men reach the age of adulthood when they are 20 to 35 years old. At this stage, men are in the golden age and have strong vitality. In the process of hard work, they also need healthy bodies to transform into real achievements. Men need to expend a lot of energy when working hard, so balanced nutrition is the biggest key to adult men's health.
How to achieve nutritional balance? The following steps will help you better understand what your body needs for nutrition:
1. Take a proper amount of food rich in vitamin A: vitamin A not only can prevent cancer, but also is the main vitamin indispensable for the window of the soul, and can also improve immunity. The United States Department of Agriculture (USDA) recommends that adult men only need to consume about 800 micrograms per day. Excessive vitamin A is also harmful to the body and is prone to osteoporosis and fracture. The foods rich in vitamin A are mainly dark green and dark yellow vegetables and fruits, such as pumpkin, spinach, tomato, carrot, mango, papaya, etc.
2. Enough vitamin C: Vitamin C is the most effective antioxidant, which can improve immunity, prevent heart disease, stroke and protect teeth. Foods with high vitamin C content include Chinese toon, mung bean sprouts, chili, Sakya, vanilla, kiwi fruit, etc. Long-term smokers should take more food rich in vitamin C. Half a cup of orange juice per day is enough to maintain the minimum daily requirement of each person (about 60 mg).
3. The indispensable vitamin magnesium: magnesium can reduce cholesterol, maintain the healthy operation of the heart and nervous system, and assist the fertility of men. Therefore, milk, oatmeal Congee and banana are suitable for breakfast. The foods rich in magnesium include dried kelp, sunflower seeds, pumpkin seeds, white sesame, black sesame, etc.
4. Vitamin B6 supplementation: adult men can eat two bananas (about 1.3 mg of vitamin B6) a day, which can help improve the body's immune function and prevent kidney stone formation and skin cancer. Vitamin B6 can even effectively prevent stroke, because it has the function of decomposing homocysteine, which is the cause of stroke.
5. Appropriate amount of zinc-containing food: zinc can promote the production of sexual hormones, maintain male masculinity and "raise" normal healthy sperm. Long-term lack of zinc will significantly reduce sperm volume, or cause abnormal sperm, and seriously affect sexual ability. However, excessive intake of zinc will hinder the absorption of other minerals, so the daily intake of zinc is about 10 mg. Foods with more zinc include watercress, wheat germ, pumpkin seeds, sunflower seeds, pine nuts, yeast powder, cashew nuts, etc.
6. Vitamin E should be rich: Vitamin E is a strong and powerful antioxidant, which can protect the blood vessel wall from the damage of free radicals and keep away from the threat of arteriosclerosis and coronary heart disease. Vitamin E plays an important role in anti-aging and prevention of functional decline. Nuts, vegetable oils, peanuts and sesame seeds all contain vitamin E, which can be taken more often.
7. Dietary fiber can't be reduced: foods rich in dietary fiber can delay the time of gastrointestinal hunger, thus helping us reduce appetite and achieve the effect of weight loss. Cereals, roots, vegetables and fruits are rich. Eating enough dietary fiber can help smooth defecation and prevent constipation and colon cancer. In addition, it is also a small soldier's great contribution to lowering cholesterol and blood pressure.
8. Quitting smoking and drinking less is the way to keep healthy. Medical evidence shows that lung cancer, vascular obstruction disease and other cases are closely related to smoking. A small amount of red wine is helpful to the body. 20-30ml is the ideal limit. Excessive drinking will only burden the body, especially the liver.
Under normal circumstances, physical function can reach its peak at the age of 25, but social progress has ironically brought pollution to the environment. At this time, the functions of tissues and organs in all parts of the body gradually decline, which is the phenomenon of aging. Especially after the age of 30, the aging speed is more obvious. Sub-health conditions such as mood swings, lack of exercise, fatigue and hair loss are constantly emerging. Therefore, in addition to physical exercise and spiritual cultivation, men at this stage should also take balanced nutrition.
