27 April 2010
Vitamins and Minerals for Men’s Health
Posted by Jody under: Men's Health .
Most men do not get the vitamins and minerals they need for optimal health. While most of these can be obtained through supplements, it is best to try to get most from actual food sources. So, gentlemen, what are you missing?
Discuss it with your physician before taking any vitamin or mineral supplements. Some can very harmful if taken too often or in too high dosages.
Vitamins and minerals are important for many different reasons.
Vitamin A helps maintain good vision and healthy skin. It supports the immune system and promotes growth. Vitamin A can be found in fish and animal foods.
Beta-carotene is found in carrots, sweet potatoes, spinach and fresh parsley. It helps protect the body against cancer, cardiovascular disease and cataracts.
Vitamin D helps the absorption of calcium and phosphorus for strong bones and is found in fortified milk, eggs and fish.
Vitamin K plays a major role in blood clotting and can be found in green leafy vegetables, milk and eggs.
Biotin helps metabolize fat, protein and carbohydrates and is found in peanut butter, wheat germ, liver and eggs.
Boron is found in apples and pears and works to help metabolize calcium and magnesium. It also enhances mental alertness.
Copper works with iron to make hemoglobin. Iron can be obtained from nuts, grains, seeds and liver.
Fluoride is found in most drinking water and also in tea and seafood. It helps forms bones and teeth and to prevent tooth decay.
Iodine helps regulate growth, development and metabolic rate. Iodine is found in iodized salt (table salt), seafood, bread and dairy products.
Iron can be found in pumpkin seeds, beef, Cream of Wheat cereal, baked potatoes and clams. Iron transports and stores oxygen in red blood cells, helps with hormone production, assists the immune system and enhances thinking abilities.
Phosphorus plays a part in numerous bone, muscle and energy functions. It is found in nonfat yogurt, salmon, skim milk, chicken, oatmeal and tomatoes.
Sodium is essential to nerve transmission and muscle contraction. It is found in salt, soy sauce and processed foods. Most people do not have to worry about a lack of sodium.
Vitamin B-6 helps maintain healthy hair, skin, eyes, nerves and digestion. It is found in whole grains, green leafy vegetables, beans, nuts, poultry and fish.
Vitamin C is found in oranges, orange juice, cranberry juice, cantaloupe, broccoli, peppers, pink grapefruit and kiwi. Vitamin C helps form collagen, which strengthens blood vessel walls and forms scar tissue. It also strengthens resistance against infection.
Vitamin E fights heart disease and some cancers. It can be obtained from vegetable and nut oils, sunflower seeds, whole grains, wheat germ and spinach.
Calcium is found in milk, yogurt and cheese and aides in healthy growth, and strong teeth and bones.
Folic Acid helps make DNA, assists in cell reproduction, and reduces elevated homocysteine. Folic acid is found in asparagus, cereals, pinto beans, navy beans and spinach.
Niacin is in poultry, tuna, most meats and many cereals. Niacin is used in energy metabolism. It supports the health of the skin, nervous system and digestive system.
Potassium balances electrolyte levels and keeps nerves firing and muscles contracting. Potassium can be found in bananas, potatoes, beans and spinach.
Riboflavin helps with energy conversion and supports vision and skin health. Riboflavin is found in fortified and enriched foods, milk products, spinach and meats.
Thiamin supports appetite and nerve function and is found in fortified and enriched foods, pork and wheat germ.
Zinc is found in red meats, poultry, eggs and oysters. Zinc strengthens the immune system, is involved in taste perception, wound healing and sperm production. It is essential for brain function.
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