8 Important Vitamins and Minerals for Men

Men need many vitamins and minerals to keep their health in top shape and to aid in the function of many body processes. If a man's diet is lacking in these important vitamins and minerals, he may feel tired or experience other health issues. Getting the right amounts of these nutrients is essential for healthy living.

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Calcium is important for keeping the heart regulated and for strong bones and teeth. Calcium is also needed for blood, muscles, and the fluid between cells, which is a fact that not many people know. Calcium also helps muscles and blood vessels contract, as well as assisting in sending information through the nervous system. Calcium can be found in milk and other dairy products as well as leafy green vegetables. Calcium can also be purchased in supplement form and is usually combined with magnesium and zinc. The body needs a constant supply of calcium to rebuild bone structure and promote the structural health of the body.

Vitamin E is an important antioxidant that helps protect and repair cell membranes and may protect the heart. Nuts and leafy green vegetables are rich with Vitamin E and this vitamin is also available in many supplements. Vitamin E is an important vitamin because it is an anti-oxidant. Antioxidants neutralize free radicals that can damage the cause cell damage that in turn can cause cancer. It has also been used to repair skin conditions and fight aging, as well as enhance the function of the immune system and enhance the metabolism. A lack of vitamin E can cause nerve problems, muscle weakness, and retinal problems. Vitamin E is an easy vitamin to consume by eating nuts, cereals and leafy vegetables. If these are not your favourite foods, consider a vitamin E supplement.

Magnesium is very important for the proper function of the muscles and also helps with nerve impulse conduction. It is needed for many of the chemical reactions in the body. Proper consumption of magnesium also improves cardiovascular health and might prevent diabetes or improve a diabetic’s health. A lack of magnesium in the diet can cause a higher incidence of heart disease. Early signs of a lack of magnesium are fatigue, a lack of appetite, and generalized weakness. People who might not have enough magnesium due to health issues are people who use some antibiotics, diuretics, or those with cancer. Dairy products, whole grains, fish, and meat are good sources of magnesium.

If you end up using a vitamin supplement to insure your magnesium quota for the day, you might notice that magnesium is frequently combined with zinc in the supplement aisle. Zinc aids in the body's metabolism, cell function, and good immune function. It has been reported to prevent the common cold or lessen the duration of that illness. Signs of zinc deficiency are fatigue, hair loss, skin and eye sores, and impotence. Zinc can be found in seafood, red meat, and eggs. Oysters are the food that contains the highest amount of zinc, so enjoy a bowl of oyster stew and improve your zinc intake for the day.

Potassium is a very important mineral to help the heart and kidneys function. Some of the causes for a lack of potassium are vomiting, use of diuretics, metabolic problems and kidney disease. An increase in eating fruit and vegetables can in turn increase potassium in the system, and is reported to lessen the incidence of stroke. Potatoes, yams, and bananas are some foods that are rich in potassium. Supplements can also contain potassium, but it is possible to get too much of this mineral, so it is best to get potassium from your diet.

Folic acid is also important for men as it helps with the growth of tissue and production of red blood cells. Green leafy vegetables, oranges, and some whole grains are excellent sources of folic acid. Folic acid also provides the body with the ability to make healthy new cells. Folic acid promotes healthy blood and prevents anaemia. Though anaemia is thought of as a woman’s health issue, men need healthy red blood cells for health and energy as well. Orange juice is an excellent source of folic acid, as are green leafy vegetables, liver, broccoli and legumes. And if you don’t like to eat your vegetables, supplements are available.

Selenium is an antioxidant that promotes the function of the heart, muscles, and immune system. Selenium can be found in seafood, nuts, red meat, and whole grains and can also be found in many supplements. Vitamin D is an important mineral because it helps keep bones strong and healthy. It is also important for preventing some types of bone disease. Milk is an excellent source of Vitamin D, along with many other dairy products. Some Vitamin D can come from sun exposure, but you should limit unprotected exposure due to the risk of skin cancer.

Getting enough of these important vitamins and minerals is one step on the way to great health. Be sure to eat vitamin and mineral rich foods so that you can look and feel your best.