The importance of eating a healthy, balanced diet cannot be overemphasized. Choosing whole foods over processed foods is one of the wisest decisions you can ever make in your life. However, even if you eat whole foods every day, you still have to make sure you are getting all the essential nutrients you need.
We’ve listed five essential vitamins and minerals that men need to make sure they get in their daily diet or through supplementation if required.
This vitamin is crucial for the production of testosterone and helps maintain strong bones. It is important for moods, improved brain health, and in regulating blood pressure and cholesterol levels. Vitamin D also helps to reduce inflammation.
Men who lack vitamin D are up to 80 percent more at risk of suffering from a stroke or heart attack. They are also more likely to suffer from low libido, low metabolism, fatigue and sleep apnea.
Men up to 50 years of age need to have 1,000 IU of vitamin D each day. It is easy to get this amount if you get enough sun exposure each day. However, if you don’t, make sure you obtain this nutrient from dietary sources.
Add eggs, salmon, beef liver, sardines and mushrooms to your diet as they are all good sources of vitamin D.
Vitamin B12 is important for healthy nerve function, and for men, it plays a critical role in the development and production of sperm, and sperm motility. Men who have a vitamin B12 deficiency are more likely to suffer from numbness, poor reflexes, tingling, fatigue, and confusion. Not having enough of this vitamin may also lead to an increase in homocysteine levels, which also increases the risk of a heart attack. Furthermore, a deficiency of this vitamin may also trigger the onset of depression and a loss of libido.
Beef liver, sardines, cottage cheese, eggs, and wild-caught salmon are a few dietary sources of vitamin B12.
Vitamin K is known for its role in blood clotting and bone building. Research shows that vitamin K is beneficial in lowering the mortality rate through cardiovascular disease or stroke. Vitamin K has also been found to have a unique ability to trigger the activation of proteins that help reduce the risk of cancer, atherosclerosis, diabetes, and osteoporosis.
Kale, spring onions, brussels sprouts, eggs, and cabbage are some of the most sources of vitamin K.
Every organ of the human body needs magnesium for it to function at its best. Although many know of its importance for bone and heart health, the benefits of magnesium are so much more. Magnesium plays a role in more than 300 biochemical reactions inside the body. It supports the immune system, muscle and nerve functions, and brain health.
It is also important in the process of moving electrolytes into and out of each cell in the body. Muscle spasms, fatigue, poor memory, loss of appetite and dizziness are some of the signs and symptoms of a magnesium deficiency.
Adult males are required to take 400 to 420 milligrams of magnesium each day. This is made possible by eating foods high in magnesium content such as almonds, avocados, brown rice, cashews, quinoa, and peanuts.
Omega-3 Fatty Acids
The brain needs omega-3 fatty acids to function properly as they serve as the structural material for the brain’s nerve cells. Omega-3s are classified as nootropics, which serve to improve cognition and memory.
However, the body cannot produce these essential fats on its own. Thus, the need to obtain them from dietary sources and supplements is necessary.
Your immune system, joints, and heart will also benefit from omega-3 fatty acids. They help keep triglyceride levels within healthy levels; they make sure your arteries don’t build up plaque and help ensure your heart is well cared for.
Salmon fish oil, cod liver oil, walnuts, chia seeds, Atlantic mackerel, and egg yolks are good sources of omega-3 fatty acids. If you don’t get enough in your diet, there are plenty of fish oil supplements you can use.