Do men have specific dietary needs?
Due to a larger muscle mass, men have a higher metabolic rate than women. This means they need more calories and also more of certain vitamins and minerals, specifically those involved in releasing energy from food.
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- Eat lots of fruits and vegetables. Rich in nutrients, the health benefits of these foods cannot be overstated.
- Avoid saturated fats. Keep intake of red meat to a minimum. Use low- or reduced-fat dairy products. Limit ice cream and fatty foods such as chips.
- Drink alcohol in moderation - up to three to four units per day (two to three units for women).
- Manage stress. Stress is unavoidable and not necessarily bad for you - it is how you react to stress that determines its effects on your health. Techniques such as yoga or meditation can help.
- Do not smoke cigarettes and cigars, and try to avoid passive smoking.
- Maintain a healthy weight. Excess weight, especially round the abdomen, is a risk for heart disease and diabetes.
- Make exercise a priority. Get plenty of physical activity to stay healthy.
- Have regular medical check-ups.
Nutrients for men
The nutrients here are thought to have an impact on fertility, prostate health, and the prevention of cancer and cardiovascular disease.
Lycopenes
These nutrients occur in tomatoes, watermelon, and pink grapefruit. They may lower the risk of prostate and lung cancers.
Vitamins B
6
, B
12
, and folate
These B vitamins lower blood levels of homocysteine, thus lowering the risk of cardiovascular disease.
Selenium and vitamins C and E
These antioxidants are necessary for normal fertility in men, and adequate intake or supplements may help to improve fertility.
Zinc and folate
A combination of zinc and folate supplements may improve fertility in men.
Lisa Hark, PhD RD & Dr Darwin Deen
Nutrition for Life Copyright © 2005 Dorling Kindersley Text copyright © 2005 Lisa Hark and Darwin Deen
Posted 14.02.2011
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