Top 10 Nutrients Men Forget About, but Need!
Day in and day out men hit the weights or the pavement and they go home and munch on take out or giant power protein shakes. Sure many men have a decently balanced diet, but in today’s fast-paced life the important nutrients are often forgotten in order to provide lots of protein sources and yummy flavor. So what’s the issue? It is time for men to put these ten nutrients back into theirs lives to save their health and improve that smooth toned body that they are working so hard for:
Nutrient #1: Boron
Boron is an essential nutrient that helps protect the prostate from all sorts of problems including cancer! Just 3mg of boron per day can reduce men’s risk of prostate cancer up to 65% compared to those that are not meeting the daily requirement. Load up on boron via a supplement or just grab a handful of almonds or raisins.
Nutrient #2: Calcium
The campaigns ads are everywhere! Drink milk in order to stay at a healthy weight and prevent bone loss, but all of these campaigns are directed toward the opposite sex, leaving men with the feeling of invincibility to these problems. Sadly, men are not getting enough calcium and are putting themselves at risk for bone loss, bone cancer, osteoporosis(yes it is possible!), and gaining weight in their later years. Men need to aim for three servings of dairy per day in order to reach the needed value. If dairy is not an option, aim for a calcium citrate supplement (1200mg per day).
Nutrient #3: Chromium
Most men relate chromium to creatine, knowing it as a muscle-building supplement, but a little secret has been left out about little ole chromium. It can stave off diabetes! Chromium works to maintain blood sugar levels just by taking 35 micrograms of it per day. In addition to protecting men from diabetes, chromium may take a part in metabolizing cholesterol thus reducing the levels and making the heart healthier!
Great sources of chromium outside of the supplement universe are romaine lettuce, raw onions, ripe tomatoes, and beer!
Nutrient #4: Coenzyme Q10
Men can boost their energy, as they get older by taking 100mg supplement of coenzyme Q10 daily. The body naturally produces coenzyme Q10, but as men age production levels decrease and the only way to regain that delightful burst of youthful energy is to take the supplement.
Nutrient #5: Creatine
Creatine is great for two purposes: muscle building and boosting the memory. In a study at the Medical College of Wisconsin, researchers discovered that men taking a creatine supplement for at least 2 months were able to increase their bench press weight by 15%! That is a gigantic increase, and not only that, their muscle developed nice and toned. Furthermore, there have been many studies that show an increased memory retention when men take a creatine supplement. The optimum amount is 5g per day for the benefit!
Sources of creatine include sushi or other raw meats
Nutrient #6: Folic Acid
Cut the risk for Alzheimer’s by getting 500 micrograms of folic acid per day. Folic acid is responsible for regulating and improving the blood flow to the brain by keeping homocysteine levels at bay. In addition to regulating blood flow, folic acid can help prevent clogged arteries.
Food sources: Fortified cereals, spinach, citrus fruits, and whole wheat bread
Nutrient #7: Glucosamine
As the cartilage wears away between the joints, certain ahem activities will become much more difficult for men. Not to worry though! If men take 1500mg of a glucosamine supplement per day, the joints will repair themselves and even reproduce that cartilage that makes daily activities possible. Glucosamine has been known to reduce the stiffness in joints by up to 25%.
Nutrient #8: Omega’s Omega’s
Not a single person can seem to get enough of the needed omega-3 fatty acids, especially men. American men are on the bottom of the totem pole when it comes to meeting the required dosage of 1000-2000mg per day. Moreover, it is quite unfortunate because omega’s can reduce blood pressure, lower triglyceride levels, and prevent clots in the blood by smoothing out the vessels. So go out and eat some salmon, it is one if the best sources of omegas without needing a supplement. If fish is not on the menu, then check out some of the great supplements offered at GNC.
Nutrient #9: Selenium
Men should equip their bodies with selenium to fight off all sorts of cancer. According to Grand Forks Human Nutrition Research Center, selenium encourages cancerous cells to self-destruct. Take a supplement of 200mcg per day or chow down on the Brazil nut, which the only source of selenium in nature that packs a fighting punch.
Nutrient #10: Vitamin E
Vitamin E is an antioxidant that can protect the lungs, eyes, and heart from many diseases. Certain studies show that it reduces muscle damage after exercise, also. The recommended daily intake is 400IU.