In order to resist the decline of the body, in addition to proper decompression and physical exercise, men need to be vigilant from the intake of nutrition. The following are nutritional supplements for middle-aged men:
Eat foods containing multivitamins.
vitamin A
Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult man needs to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
Vitamin b?
Vitamin B6 helps to improve people's immunity and can prevent skin cancer, bladder cancer and kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of 2 large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.
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, insisting on taking vitamin C can play a role in delaying aging. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the optimal dose of vitamin C per person per day should be 200-300 mg, with a minimum of 60 micrograms. Half a glass of fresh orange juice can meet the minimum amount 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.
tocopherol
The main functions of vitamin E are: lowering cholesterol, removing garbage in the body and preventing cataracts. Almonds and peanuts are rich in vitamin E, but it is difficult for people to get enough vitamin E from these foods. Therefore, it is recommended that men take 10 microgram of vitamin E every day.
Eat foods containing chromium, magnesium and zinc.
Eat a certain amount of chromium.
Chromium helps to promote the metabolism of cholesterol and enhance the endurance of the body. In addition, it can also promote the formation of muscles and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium every day, while those active men need 100-200 micrograms every day. It is difficult to get such a dose of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink beer.
Magnesium food
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 oatmeal with milk for breakfast. 1 banana. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.
Zinc food
Zinc can ensure men's sexual ability and treat impotence. In addition, it also helps to improve the body's disease resistance. It is recommended that men consume 15 micrograms of zinc per person every day, especially for men who exercise heavily. Generally speaking, men only need to take 2/3 of this dose. However, the daily intake of zinc should not exceed 15 micrograms, because excessive use of zinc will affect the role of other minerals in the human body. 120g lean meat contains 735 micrograms of zinc. In addition, the zinc content in turkey, seafood and soybeans is also high.
Eat foods rich in fiber.
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower glucose and fatty acids in blood, lower blood pressure, reduce the incidence of coronary atherosclerosis, heart disease and diabetes, eliminate some carcinogens and avoid rectal cancer. People will feel full after eating food rich in plant fiber, and they don't have to worry about accumulating excess calories, so they also have the effect of losing weight. It is recommended that men eat 18-20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
Drink water in moderation.
No cell in the human body can lack water. Adult body is 60%-65% water, liver, brain and skin are 70% water, bones are 45% water and blood is 80% water. If men want to keep fit muscles, they must drink enough water, because there is three times more water in muscles than in fat. Men of medium height must drink 8 glasses of water every day, while men who exercise a lot need more water.