Men need to get the right nutrition for overall health and well-being. To ensure proper nutrition, the body must have the necessary vitamins, proteins, carbohydrates and so on.
National Nutrition Week is an annual nutritional program organized by the Government of India. It is celebrated every year from 1 to 7 September throughout the country. The main goal of the Nutrition Week is to raise awareness of the importance of nutrition for health. On this occasion we bring you the essential nutrients for men and their effects on their health.
Generally, men need more calories. The main reason for this is the difference in hormones in both men and women. Even if you consider the size, weight, and nutritional needs of men and women, there is a difference. Men have more red blood cells than women, which is another reason they need to consume more calories in nutrients than women. For men, the ability to deal with the lack of plasma glucose in the body is relatively lower than for women.
Nutritional needs in men
It is a fact that men need more calories than women to stay healthy. For example, if a man weighs 180 pounds, the nutritional needs for that particular person may be between 2,000 and 3,000 calories per day. At the same time, a woman of 130 pounds needs about 1400 calories daily. If you maintain a hectic lifestyle and exercise a lot, you can add 300 to 500 calories to your diet.
Listed below are the essential nutrients that men regularly need to maintain their health.
Protein – For Building Muscle
Men should eat a sufficient amount of protein, especially those who go to the gym because more protein is needed to build muscle , Non-vegetarians can supplement their diet with mutton, fish and eggs. But if you are a vegetarian, it can be a bit difficult to absorb the necessary amount of protein. Among the vegetarian sources, peas, moong, lentils, soybeans, kidney beans, wheat and corn are the major protein sources. Men should regularly consume 56g protein daily. First, never miss breakfast as it is the most important meal you need to take for the day.
Also read: 7 Simple Ways To Add More Protein To Your Diet
Vitamins – For Sexual Health
Vitamins are essential for a man's diet to maintain his sexual health. Vitamins also play a vital role in improving a person's overall health. A well-balanced diet is needed for healthy skin, eyes, energy, metabolism and so on. By including vitamins in your daily diet, you can greatly improve your health. There are two types of vitamins, fat soluble and water soluble. Vitamins strengthen our immune system and also play an important role in the repair and maintenance of cells, bones, teeth and cartilage.
Also read: 6 Natural Vitamin B17 Sources to Include in Your Diet
Vitamin deficiency can cause problems such as anemia, weak teeth, joint pain and hair loss. Citrus fruits, red chili peppers, broccoli, spinach, brussels sprouts, berries, tomatoes, potatoes, cabbage and kiwis should be included in the diet to enhance vitamin supply should be an important part of men's diet. Calcium deficiency is believed to be the main cause of osteoporosis. If you see the reality, one in four men over the age of 50 would eventually have bone-related illnesses. Therefore, every person between the ages of 19 and 40 needs 1,200 ml of calcium per day. Eat green vegetables and fruits to overcome the calcium deficiency. The highest amount of calcium is found in the milk.
Men need more nutrients and should be fed accordingly. If you want, you can also seek the help of a dietician.
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