lycopene
This natural carotenoid mainly exists in red foods, such as tomatoes, watermelons and grapefruit. It can scavenge free radicals in prostate and protect prostate tissue. Therefore, men eat more tomatoes, which is equivalent to adding a prostate "protection net" to themselves. An adult can meet the body's demand for lycopene by eating 100~200 grams of tomatoes every day. Lycopene needs to be heated and cooked with oil before it can be fully absorbed by the human body, so eating cooked tomatoes can play a role.
vitamin E
Men's cholesterol metabolism is often destroyed, so they are more likely to suffer from diseases such as hypertension and stroke. Vitamin e can prevent cholesterol from blocking blood vessels and removing garbage from the body. Coarse grains, nuts and vegetable oils all contain vitamin E, so men are encouraged to eat more of these foods.
vitamin C
The main function of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke and cataract, protect teeth and gums, help wounds heal, fight asthma and treat male infertility. In addition, taking vitamin C on time can also delay the aging process. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the optimal daily requirement of vitamin C per person should be 200 ~ 300 mg, with a minimum of 60 mg. Half a glass of fresh orange juice can meet the minimum requirement of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent colds. People who smoke should eat more vitamin C.
Antioxidant substance
Women will be very concerned about the supplement of antioxidants, and men also need it, because not only women delay physical aging, but men also want to live well all the time. Even when they are old and weak, they still feel young and look forward to living a good life. The aging of human body often begins with the oxidation of fat. Natural foods are rich in antioxidant substances such as vitamin E, carotene, lycopene, anthocyanins and flavonoids, which are extremely important for maintaining the youthful vitality of skin and body, and also have the health care function of preventing cancer and cardiovascular diseases. Therefore, men should not be too monotonous when choosing food, or even eat other foods besides three meals. Eating fruits and nuts often is of great help to health.
Plant cellulose
The main function of cellulose is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower blood sugar and fatty acids, lower blood pressure and eliminate some carcinogens, thus avoiding the occurrence of rectal cancer. People who eat foods rich in plant fiber will feel full and don't have to worry about accumulating excess calories, so they also have the effect of losing weight. It is suggested that men eat 18~20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, Chinese cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
zinc (Zn)
There is enough zinc in the human body to ensure strong sexual desire, healthy and normal sexual function and reproductive ability. Doctors treat impotence with zinc. Zinc also has obvious effects of accelerating wound healing and resisting diseases. The recommended table of American nutrition standards shows that the normal daily zinc requirement of men is 15 mg, but the actual intake is usually only 2/3. If you exercise a lot, you will have more zinc deficiency, because when men sweat, they lose more zinc than women.
chrome
Chromium is one of the essential minerals to maintain muscle strength. Adult men need at least 50 micrograms a day, while sports enthusiasts need to increase it to 100~200 micrograms. Countermeasure: Eat a bunch of fresh grapes or raisins every day. Grape enjoys the reputation of "Chromium Bank". In addition, coarse grains should always be placed on the dining table. The finer the food processing, the less chromium content.
magnesium
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. It is recommended that men eat 2 bowls of milk oatmeal and a banana for breakfast. Foods rich in magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni and seafood.