Men's health diet should know

Boron: Prostate Treasure

Men with a large intake of borax have a 65% lower risk of prostate cancer than men with a small intake.

This shows that the appropriate intake of boron can effectively reduce the occurrence of prostate cancer. Boron is widely found in fruits and nuts. Eating more tomatoes also protects the prostate. Other boron-rich foods include grapes, dried fruits, avocados, red wine, and grape juice. In addition, vanilla ice cream also contains boron.

Fatty Acid: "Heart Care" Expert

Studies have shown that omega-3s fatty acids can indeed reduce heart disease mortality. The researchers also found that omega-3s can effectively treat autoimmune diseases (such as rheumatoid arthritis and systemic lupus erythematosus) and regulate the fat content of brain cells and delay the aging of brain cells. One gram per day is enough.

But for those who have heart problems, the daily intake should be between 2 grams and 4 grams. This fatty acid has a certain fishy smell. Foods such as sardines, tuna, and salmon are considered to be good sources of omega-3s fatty acids.

Folate: Keeping Men Far from Early Dementia

Swedish researchers found that males have a high incidence of Alzheimer's disease. Increased cysteine ​​can increase the incidence of early Alzheimer's disease, resulting in early symptoms of mental decline, memory loss and other cysteine ​​is also an amino acid to promote blood clotting. Further studies have found that folic acid can effectively lower cysteine ​​levels and thus increase the amount of blood that enters the brain, so folic acid can help prevent arterial emboli formation. Folic acid food sources include citrus, beans and so on.

Calcium: Making Men's Bone Firm

The calcium that Chinese men consume daily from food is far from satisfying their physical needs, and the calcium of middle-aged men is lost every day. The study found that men who consumed more calcium had stronger bones, and men with fewer intakes needed to be on average more slender, and proper calcium supplementation also had a weight-loss effect. Men recommend a daily intake of 1 g of calcium, but most men are unable to do so. The calcium citrate is more suitable for absorption. The amount of intake can be distributed in such a way that one-half of the intake in the morning is about 600 milligrams, and the other half is taken in the evening because the maximum absorption can be achieved by taking such doses. In fact, a glass of milk contains 300 mg of calcium!

Ubiquitous Every: Excites Male Energy

Each of the ubiquinones is a fat-soluble natural vitamin substance that exists in various organisms. It can help human cells manage to obtain energy, which can stimulate male energy release. It is a way to make him young and full of vitality. It is also a natural antioxidant produced by the cells themselves, but when the male is older, the body's ubiquinone is reduced accordingly. Studies in recent years have also shown that ubiquinone can enhance the immune system and control the effects of cancer, Parkinson's disease, and Huntington's disease, and can thin the blood to prevent heart disease. Researchers suggest that 100 mg per day is the most appropriate. This substance can be purchased at health food stores.

Chitin: Male Joint Lubricants

Chitin can relieve joint pain and increase the strength of the joint by 25%. It can also prevent progressive rheumatoid arthritis. In addition, Japanese studies have confirmed that chitin has an immunopotentiating effect and helps to reduce the damage of tumor cells. Today, with increasing environmental pollution, chitin helps to reduce the accumulation of heavy metals in the body and excrete body waste, thus ensuring human physiological function. The normal operation. Diets such as shrimp and crab can increase the intake of chitin.

Selenium: Helps Men with Cancer

Experiments have shown that dietary deficiency of selenium can cause an increase in lipid peroxides. This lipid peroxide grows on the skin as a senile plaque and accumulates in the heart, blood vessels, liver, and brain cells, causing many systemic changes.

Daily intake of 200 micrograms of selenium is needed in the human diet. Of course, if you are sick, it is better to have more. Brazil nuts are rich in natural selenium, and each nut contains 100 nanograms of selenium.

Vitamin E; delay aging

Vitamin E is currently one of the most effective antioxidants. When men are still young, normal physiology can produce antioxidants to resist free radical oxidation. However, when men reach the age of 30 to 40 years, there will be more and more free radicals generated in the body, and fewer and fewer antioxidants will be produced.

Therefore, vitamin supplementation is an effective method to prevent aging in men who are under stress. Using 400 international units per day, most people can only consume a small portion of vitamin E from their daily diet (mixed foods contain 45 IU). You can make him increase vitamin E intake by eating dried fruits and oils. In nature, vitamin E is widely distributed in animal and vegetable oils, egg yolks, milk, fruits, lettuce leaves and other foods. It is rich in wheat germ oil, corn oil, peanut oil and cotton seed oil.

Zinc: "sex" material

There are more than 200 kinds of cesium in the human body and nine kinds of chemical signaling systems in the brain—the production of neurotransmitters can not be separated from zinc. Zinc plays an important role in maintaining cell integrity, cell proliferation, and immune function. Male semen contains high concentrations of zinc, so men with frequent sexual activity are prone to zinc deficiency. Zinc also helps maintain brain function. The recommended intake standard is 800mg/day, but the latest dietary survey shows that Chinese men's zinc intake is less than 1/3 of the required. Zinc-rich foods include seafood (oysters, shellfish, sea fish) and lean meat.