Men need to get the right nutrition for overall health and wellness. To get the proper nutrition is all about having the necessary vitamins, proteins, carbohydrates etc. as per the body needs.
National Nutrition Week is an annual nutrition program organised by the Government of India. It is celebrated every year from 1 to 7 September across the country. The primary purpose of celebrating 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 its impact on their health.
Generally, men require more calories. The main reason for this is the difference in hormones in men and women. Even if you keep side the size, weight and nutritional needs in men and women, there is a difference. Men have more red blood cells than women, which is another reason for the need of taking in more calories in nutrients as compared to women. Also, for men, the ability to deal with the lack of plasma glucose in the body is comparatively lesser than women.
Nutritional Needs In Men
It is a fact that men need more calories than women to stay healthy. For instance, if a man weighs 180 pounds, the nutritional need for that particular person could be around 2000 to 3000 calories daily. At the same time, a woman of 130 pounds needs about 1400 calories daily. If you follow a hectic lifestyle and are into a lot of exercising, you can add 300 to 500 more calories to your diet.
Below listed are the essential nutrients required by men regularly to maintain good health.
Protein – For Muscle Building
Men should take sufficient amount of protein, especially those going to the gym as more protein is required for muscle building. Non-vegetarians can supplement their diet with mutton, fish and eggs. But if you are a vegetarian, taking in the necessary quantity of protein can be a little tricky. Among the vegetarian sources, peas, moong, lentils, soya bean, kidney beans, wheat, maize are the significant sources of protein. Men should regularly consume 56 gm of protein every day. Firstly, never skip breakfast as it is the most important meal to take in a lot of nutrition for the day.
Vitamins – For Sexual Health
Vitamins are essential in a man’s diet to keep his sexual health in place. Vitamins also play an essential role to improve the overall health of a person. It is necessary to have a well-balanced diet for healthy skin, eyes, energy, metabolism, etc. By including vitamins in your daily diet, you can improve your health to a great extent. Vitamins are of two types, fat-soluble and water-soluble. Vitamins make our immune system strong and also play an important role in the repair and care of cells, bones, teeth and cartilage.
Vitamin deficiency can cause problems such as anaemia, weak teeth, joint pain and hair fall. Citrus fruits, red chillies, broccoli, spinach, Brussels sprouts, berries, tomatoes, potatoes, cabbage and kiwis should be included in the diet for a vitamin boost.
Calcium – For Osteoporosis
Calcium should be an important part of men’s diet. Calcium deficiency is believed to be the major cause of osteoporosis. If reality is to be seen, one out of every four men above the age of 50 has had bone-related diseases at some time. Therefore, from 19 to 40 years of age, every person needs 1,200 ml of calcium per day. To cope up with calcium deficiency, eat green vegetables and fruits. The highest amount of calcium is found in milk.
Men need more nutrients, and they should be fed accordingly. If you want, you can also take the help of a dietician for this.
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