Modern scientific research has proved that the human body is gradually aging in shape and function from the age of 30. At the age of 40, the decline phenomenon is gradually obvious, which is manifested as "sub-health state" such as depression, fatigue, unwillingness to exercise, insomnia, headache and inattention.

In order to resist the decline of the body, men need to take reasonable nutrition besides proper decompression and physical exercise.

When people reach middle age, their diet should be diversified, mainly cereals. They should often eat more vegetables, fruits and potatoes, beans and dairy products, and also eat a proper amount of fish, eggs and lean meat.

1, vitamin B6 supplement

Vitamin B6 can improve human immunity and prevent skin cancer and kidney calculi. It can also decompose homocysteine, which is one of the risk factors of stroke.

Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes and pears.

2. eat foods containing vitamin a.

Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. Middle-aged men need to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to their health.

Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.

3, vitamin E should be rich.

Vitamin e can delay aging and avoid sexual decline. At the same time, vitamin E is an antioxidant, which can prevent free radicals from damaging blood vessel walls, thus preventing atherosclerosis and coronary heart disease. Rice germ, egg yolk, nuts, vegetable oil, chicken, peanuts and sesame all contain vitamin E. Middle-aged people should not be afraid to eat egg yolk. An egg a day does more good than harm.

Step 4 eat foods containing magnesium

Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. In the diet of middle-aged men, it is suggested 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.

Drink water no matter how busy you are every day.

As the saying goes, running water does not rot, nor does the human urinary system rot. After water is absorbed, it will be excreted from the kidneys. The function of urine is not only to excrete waste in the body, but also to wash away those micro-stones through physical impulse, so that they cannot form, and to wash away those budding bacteria to prevent infection. This shows that men must pay attention to drinking water at ordinary times. Because middle-aged people are busy at work, many people can't take care of drinking water during working hours. Over time, some people have even become accustomed to not drinking water during working hours, and many middle-aged people usually lack exercise, resulting in a relatively high incidence of stones in middle age.

6, stable mood should be supplemented with calcium

Calcium is an important element in human body. It is not only the main component of bones and teeth, but also has the function of calming emotions. People with bad temper should eat more dairy products such as milk, yogurt and cheese, as well as calcium-containing foods such as dried fish and bone soup.

The next page continues to introduce you to what a 45-year-old man eats for health: