Nutrients for men

Thursday, March 1st, 2012 | In Health | Tags: ,

Nutrients for men
~ Nutrients for men ~

According to a report in health and fitness magazine Men’s Health, 77% of men are not getting enough magnesium, are vitamin D deficient and perhaps even short on vitamin B12. Here is what men need to know about what may be missing in their diet.

Vitamin B
Daily tablets of large doses of B vitamins can halve the rate of brain shrinkage in elderly people with memory problems and may slow their progression toward dementia, a British trial by Oxford University scientist showed recently. The two-year clinical trial was the largest to date into the effect of B vitamins on so-called “mild cognitive impairment”.

Vitamin D
Great for bone health but it is so much more. A study in Circulation found that people deficient in D were up to 80% more likely to suffer a heart attack or stroke. Ask your doctor to test your blood levels of 25-hydroxyvitamin D. “You need to be above 30 monograms per milliliter” said Dr. Michael Holick, a professor of medicine at Boston University in the report. Holick recommends taking 1,400 IU of vitamin D daily from a supplement and a multivitamin for those who come out short.

Magnesium
Surveys reveal that men are lacking in this mineral, in which recommended 400mg per day. Fortify your diet with magnesium-rich foods, such as halibut and navy beans or supplement with a 250mg supplement but look for magnesium citrate, which is best absorbed by the body.

Vitamin B12
While most men do consume their daily dose of 2.4 micrograms, some medications, such as acid-blocking drugs and for diabetes can interfere with the vitamin’s absorption in the body. Try eating lamb, salmon or fortified cereals to be sure you are covered.

Potassium
Nutrition surveys report men are eating just about 60% to 70% of the recommended 4,700mg a day. Fix the problem by eating half an avocado, which contains about 500mg potassium or a banana that contains about 400mg. One large russet potato contains 1,600mg of potassium.

Iodine
Table salt is not the answer. Researchers who test 88 samples of iodized table salt found that half contained less than the recommended amount of iodine. Try getting more iodine from milk or eat at least one serving of eggs or yoghurt a day.

Source Credit: AFP.


 



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