Eight men are indispensable nutrients

30 to 45-year-old male has up to 65% of people 30% of nutritional imbalance in serious condition, which allows sub-health state of men more and more serious. Sub-health state of men need a lot of nutritional supplements, the following eight sub male nutrition is essential. 1 to maintain immunity must - Vitamin A The study found that vitamin A has increased immunity and anti-cancer effects, but also to protect the vision of great benefit. Intake: a male of normal daily intake of vitamin A 1.5 mg, equivalent to the vitamin content of a piece of cheese, and half a bowl of steamed carrots and vitamin A content is it 4 times. Food sources: vitamin A-rich foods are liver, fish, apricot and melon. Experts claim the best daily dietary supplement of vitamin A, no additional supplement tablets, as easy to add too much poison, too far. 2 decompression necessary - Magnesium Research shows that regular intake of magnesium can reduce heart disease, lower blood pressure. In addition, magnesium can also enhance fertility and improve sperm motility in semen. Intake: 350 mg or so better. Food sources: You can include two bowls of porridge meal plus skim milk and a banana for breakfast to get the daily magnesium requirement of 2 / 3. Kaobai Shu, beans, nuts, oat cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium. 3. Nemesis cholesterol - vitamin E Studies have shown that vitamin E can reduce cholesterol, prevent platelets in the arterial concentration, enhance immunity, remove the body of impurities, to prevent cataracts. Intake: less than 300 mg. Food sources: Vitamin E-rich foods are almonds, peanuts and pecans. If you can not protect from diet get enough vitamin E, it is best to take vitamin E capsules, like every one, do not overdose. 4. Bowel health guarantee - cellulose High cellulose content of the diet to reduce the incidence of colon cancer (colon cancer in men susceptible to the third), you can also control diabetes glycemic index, and even help you lose weight. Intake: Our ideal daily intake is 18 to 35 grams, while 70% of the intake is less than half of the people. Food sources: foods with more fiber whole wheat bread, seaweed, Cumi, strawberry, pear and a variety of stem edible vegetables such as broccoli and carrots. 5. Love the heart of the hero - Vitamin C Vitamin C to enhance immunity, reduce the risk of heart disease and stroke, gums and teeth will help prevent cataracts, accelerated wound healing, relieve asthma, infertility treatment has some effect. Intake - per person per day of vitamin C intake of 30 mg or so like, even men should be noted that smoking increases the amount of supplement, but do not add more than 35 mg. Food sources - an adequate supply of vitamin C can delay aging. Kiwi, oranges, lemons, grapefruit are good sources of vitamin C. 6 Achievements of male beauty - Zinc The body has enough zinc to ensure strong sexual desire, sexual function and reproductive capacity in normal health, doctors used zinc to treat impotence. Zinc can also accelerate human wound healing in resistance to disease also has a significant effect. Intake: "American nutritional standards recommended list," with the men, the normal daily requirement of zinc is 15 milligrams, but the actual intake is often only 2 / 3. If a large amount of exercise is more zinc deficiency, because men sweat more than women, the loss of zinc. Food sources: block 11O grams of lean beef provide half day requirements, and other zinc-rich foods are turkey, seafood, cereals and beans. 7 away from the threat of bladder cancer - Vitamin B6 Vitamin B6 can prevent skin cancer and bladder cancer, patients can not protect the kidney stone disease (men, women, the incidence of kidney stones twice), but also for insomnia have a therapeutic effect. Intake: you only need to 2 mg per day of vitamin B6, equivalent to about 2 large bananas content enough. Food sources: Good sports of men consume relatively more of vitamin B6, therefore, the table can be more than a chicken or potato, you can also monitor his eating an avocado and some sunflower seeds, pine nuts and the like. 8 endurance guarantee - Chrome Such minerals necessary to sustain life can reduce cholesterol levels, increase endurance athletes, bodybuilders can also increase muscle and reduce fat. Intake: ordinary men at least 50 micrograms of chromium a day, good men need to move the 100 to 200 micrograms. Food sources: The best source of chromium is all seafood, such as fish and shrimp. In addition, from brewer's yeast can also get daily requirement of chromium, so drank a bottle of beer for men is a safe choice.