Saturday, 18 June 2022 17:33

Know the 4 most important nutrients for men

Written by Evelyn Alas

When talking about health and nutrition for fathers and men in general, there are several factors that come into play. Since men tend to burn calories much faster than women, it can be tempting to think that as long as a man is not overweight, everything is fine. However, body weight is only part of the picture and should not be the only benchmark for measuring health.

In this guide, Susan Bowerman - director of nutrition for Herbalife Nutrition, shares a list of nutrients men need to achieve better health and wellness

Fiber: Most men only consume half of the 38 g of fiber they need each day. High-fiber foods help you feel full, which will help you keep your weight under control.

Soluble fiber also helps lower cholesterol levels, thus protecting your heart.

Pay special attention to these heart-healthy, high-fiber foods, such as:

o Beans

o Fruits (blackberries and plums)

o Vegetables (broccoli and carrots)

o Whole grains (oatmeal and barley)

Magnesium: Magnesium is an important mineral for literally hundreds of functions in the body. By consuming supplements or more magnesium-rich foods, you can improve bone and cardiovascular health.

It can be found in leafy green vegetables, nuts and whole grains.

Potassium: Many men do not consume enough potassium, which is important for proper nerve, heart and muscle function. This mineral promotes healthy blood pressure and is abundant in fruits, vegetables and dairy products. Here are some recommended foods rich in potassium:

o Melons

o Tomatoes

o Avocados

o Bananas

o Beans

o Green vegetables

Vitamin D: Finally, try to consume more vitamin D, which helps strengthen bones and the immune system. Vitamin D is found in fortified dairy products, fatty fish, egg yolks and seafood.

Brief exposure to the sun a couple of times a week is another way to get vitamin D. Look for seafood that is low in fat and calories, but rich in heart-healthy Omega-3 fatty acids. You should include them in your menu at least a couple of times a week.

Remember that you should also combine a balanced diet with physical exercise. It is recommended to do approximately 150 minutes of moderate to intense physical activity per week, which means about 30 minutes per day, 5 days per week.