Top 5 Dietary Supplements For Men
You may be missing some key nutrients even if you eat a healthy diet and exercise regularly. Here is a list of top 5 vitamins and minerals that may help safeguard your health.
1) Vitamin E to fight the signs of aging –
It is one the most powerful antioxidant. It reduces the chances of heart disease, eye disease, and cancer, etc. A man needs up to 400 IU of vitamin E in a day, whereas most of the men just get fraction of it from their diet. Increase intake of nuts, almonds, fish, and green leafy vegetables, etc. to have sufficient amount of vitamin E daily.
2) Calcium to strengthen bones –
Most of the men don’t get recommended amount of calcium from their diet, i.e., 1000 mg in a day. Men having high calcium intake have less weight than men who consume less calcium. Calcium with vitamin D keeps your bones strong. Add calcium rich food such as white beans, Bok Choy, Dried figs, and Kale, etc. to your diet to get sufficient amount of calcium. You can also add calcium supplements to your diet to get an adequate amount of calcium.
3) Chromium to control diabetes –
Chromium is a muscle-building supplement. If in case you’re overweight or diabetic then chromium is one of the best mineral that you can add to your diet. It improves the body’s sensitivity to insulin and keeps blood-sugar levels under control. The recommended amount of chromium for a man in a day is 35mcg. Add broccoli, oysters, pork chops, and grape juice, etc. to your diet to have enough amount of chromium.
4) Folic acid to prevent risk of Alzheimer’s –
Folic acid prevents clogging in arteries and also improves flow of blood to the brain by keeping homocysteine level down. Homocysteine is an amino acid that increases the risk of blood clots in body. High homocysteine levels are associated with early warning signs of Alzheimer’s, such as dementia and memory loss. A man needs 500mcg of folic acid in a day to lower homocysteine levels by 18 percent or more. Add food sources such as citrus fruit, beans, and fortified breads and cereals, etc. to your diet to get sufficient amount of folic acid.
5) Omega-3 S to protect your heart –
Omega-3 fatty acids keep normal blood pressure and regular heartbeat. They make blood slicker, which further reduces the risk of clots and blocked arteries. A healthy guy needs 1,000 mg of Omega-3S in a day. Those with heart problems may need 2,000–4,000 mg of omega 3 S in a day. Consult with your doctor before adding omega 3s to your diet, as too much of it can increase the risk of catching a cold. Add shrimp, flaxseeds, soybeans, and cauliflower, etc. to your diet have an adequate amount of omega-3s in your body.