The 7 Best Vitamins for Men - Essential For Health -Health Tips For Your Healthy Lifestyle

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The 7 Best Vitamins for Men

The 7 Best Vitamins for Men

Based on statistics about which vitamins a high percentage of men might be missing, here are some of the most important and best vitamins for men to make sure you or your loved one get enough of:

1. Vitamin D

Vitamin D deficiency is the most common deficiency in both adult men and women. It has been estimated that the U.S. 45 percent to 75 percent of all adults experience fewer vitamin D deficiency, especially those who live in cold weather and spend most of their time in the home. (2)

Men need Vitamin D to produce adequate testosterone, to maintain strong bones, protect brain health, prevent mood disorders such as depression, and control cholesterol and blood pressure levels. Vitamin D is also able to help lower inflammation, this is the reason that some studies have shown that men with D deficiency can be deficient by up to 80%, who are less likely to have a heart attack than those who do not Can cope with the stroke. (3)

Vitamin D can be obtained from eating some foods such as eggs, some dairy products, and even some mushrooms, but we get a majority of Vitamin D, being exposed to the Sun without wearing most or any sunscreen. By spending 15-20 minutes without sunscreen on most days of the week, you help vitamin D synthesize when it comes to exposure to your skin, as well as separating your body from the sun. (4) During the cold months of the year, or if you are not able to get out regularly, consider taking a supplement to cover your base.

2. Vitamin B12

Many men and women are low in vitamin B12, although for some different reasons. Studies show that most men usually consume B12 daily (by eating things such as beef, poultry, and eggs), but due to the use of medicines, they often have trouble with proper absorption of vitamin B12, special Older men take many prescriptions. Medicines used for managing acid-blocking drugs such as medicines and blood pressure or diabetes can interfere with B2 in metabolism in the body - which is a problem considering the lack of vitamin B12 fatigue and central nerve Can cause system problems.

A report of the Harvard Medical School states that it is estimated that 3% to 4% of all adults are severely in B2, but there is a shortage of about 20% limit which is still risky. (5) B12 Most animal proteins, especially lamb, can be obtained by eating meat and salmon. If you avoid eating mostly or all animal products or taking medication regularly, it is also a good idea to take an additional B12 supplement per day to test your levels and meet your needs. is.

3. Antioxidant Vitamins (Vitamins A, C, and E)

By eating rich foods in high-antioxidant foods like fruits and vegetables, it is the best way to obtain protective antioxidants like spinach, black or colored greens such as black leafy deer, vitamin C and A. These fat-soluble vitamin bodies, so they should come from our diet. Their biggest benefit is fighting free radical damage (also called oxidative stress), which speeds the aging process and puts men at greater risk for problems like cancer, cognitive decline, vision loss, and heart disease. gives. (6)

As men grow, consuming antioxidant vitamins help to protect healthy cells, prevent cell mutation and tumor growth, and prevent additional muscle wasting/sarcopenia, arterial damage, and tissue loss. Dry, irritated skin and poor vision (including night blindness or light sensitivity) may indicate that you are low in vitamin A or Vitamin E, while vitamin C deficiency may appear as a weakened immune system, often Gets sick, swelling gets gum and nose

Various colorful vitamins to ensure "eating the rainbow" with food items, veggies, and fruit - in addition to almonds and sunflower seeds such as almonds and sunflower seeds for extra vitamin E benefits - in reducing their risk for conditions like Alzheimer's disease Detects a long way, atherosclerosis, skin damage, and diabetes.

4. Vitamin K

Vitamin is important to prevent strong bones, blood clots and heart disease - currently in the U.S. And in many other western countries adult death is the number 1 cause of death. (7) Why can a man get down this vitamin? Vitamin deficiency is more common in those men who do not consume regular veggies or dairy products, which are taking long antibiotics or medicines, and men suffering from intestinal problems such as IBS or inflammatory bowel disease, Which interferes with absorption.
In many green vegetables, vitamin 1 is found, whereas vitamin 2 is found in things like dairy products. The best way to stop vitamin deficiencies is to eat various vegetables, including green leafy vegetables, broccoli, collard, and cauliflower, as well as some wildly caught fish and cage-free eggs.
The best multivitamin for men will contain these vitamins. In addition to these important, best vitamins for men listed above, all men should make an effort to consume these essential minerals and fatty acids too:

5. Magnesium

Magnesium is an essential electrolyte mineral contained in more than 300 different chemical processes. It plays a role in regulating the levels of calcium, potassium, and sodium, which helps in preventing conditions such as high blood pressure, muscle spasm, headache, and heart disease. Due to the lack of soil, magnesium levels are going down in the modern food supply, which is one of the reasons that people may be less. (8) When a man is in a lot of stress, often works or is a form of the digestive disorder that prevents absorption, then he is more likely to experience lower magnesium levels.

Signs of magnesium deficiency are far-reaching and common: muscle twitches, anxiety, difficulty in going to the bathroom, and difficulty in good sleep, for example. Make sure to get enough of rich foods rich in magnesium, such as leafy green veggies, cruciferous veggies, sea vegetables/algae, beans, nuts, and seeds. It is also a good idea to supplement the extra magnesium because studies have shown that many older people are prone to reduce the absorption of low magnesium intestines, magnesium bone deposits, and magnesium in addition to reducing urine loss.

6. Omega-3 Fish Oils

Research has shown that there are many benefits associated with eating more wildly caught fish which are high in omega-3 fatty acids, such as salmon, sardines, tuna, and halibut. Omega-3 fish oil supplements can also be useful for stopping the scale in favor of the healthy proportion of fatty acids in your diet. Most people eating "Western Diet" consume omega-6 fatty acids, which are provocative and are found in many packaged foods and vegetable oils, but there are almost not enough omega-3 fatty acids. , Which are anti-inflammatory and are certainly found in fish, eggs, nuts, and seeds.

Ideally, all men (and women) will consume an Omega-3 proportion of Omega-6, which is between 2: 1 to 4: 1 (hence the quantity of more than 3 omega-6 is doubled). (9) However, some men can consume 10 times more omega-6 than this! Both of them need to balance the level of swelling and balance each other to protect the heart, brain and the immune system. Wildly caught fish feed many times per week, or omega-3 fish oil equivalent to about 1000 milligrams per day, is the best way to ensure that you are adequate.

7. Potassium

Low potassium carries the risk for cardiovascular problems, especially hypertension, which affects one in every three adult males. It is associated with poor bone health, a lazy metabolism, fatigue (since it helps your cells use glucose for energy), poor digestion and muscle spasm. The U.S. And in other developed countries, many adults suffer from low potassium. In fact, research done by the USDA shows that a significant percentage of adults do not even get half of the recommended potassium amount!

Potassium deficiency is the most common among men who take medicines or diuretic substances to treat hypertension, diabetes or coronary heart disease, as well as people who take luxuriant constipation, kidney or adrenal disorder, alcohol, and men Exercise for one to two hours in men with a history of men.

You can help to satisfy your potassium needs by eating foods such as beans, avocado, sweet potatoes, bananas, salmon and grass full of beef. If you are dehydrated, there is fever or diarrhea, chances are you are falling short and should try to get more than normal.










      

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