Vitamins and Minerals Essential for a Healthy Living

By | July 15, 2021

A vast spectrum of nutrients is needed in the correct proportions to keep us functional, strong, and healthy. The solution to this is to adapt and maintain a healthy balanced diet and lifestyle.

According to studies, the correct proportion of macro and micronutrients in meals could be the best way to enhance health and wellness. It could also reduce the possible threat of any illness.

We have thus chosen to draw up a listing of vitamins and minerals that people, especially men, necessarily need to keep up a healthy and fit body. 

Read more about the main foods that provide these nutrients and their effects on the wellbeing of a male body as a whole:

The Vitamins Crucial for Men’s Health and Wellbeing

  1. Vitamin A

Some of the roles of vitamin A include cellular growth, eyesight, immune response, and the reproductive process. It also serves as a strong antioxidant and a potent part of hormones that can impact cardiac, pulmonary, and kidney performance.

Recommended daily necessity: 900 mcg of vitamin A consumption is well-recommended for every adult male.

Natural Sources of Vitamin A: 

  • Liver and fish oils 
  • Eggs 
  • Milk products
  • Green and leafy vegetables
  • Bright Yellow/orange, veggies, and citrus fruits
  • Certain plant oils.

2.Vitamin D

Vitamin D is a nutrient that controls calcium & phosphate concentrations throughout a human internal system. Strength of the bone, tooth, and muscular health are all crucial benefits of Vitamin D.

Everyday necessity: 10–20 milligrams of vitamin D is ideal for daily consumption for adult males. The absence of vitamin D is unusual, though. It might combat vitamin D insufficiency, a little adequate sunlight.

Sources: Vitamin D may also be present in some foods but is significantly generated from sunshine by our skin.

Vitamin D may be found often in:

  • Fresh seafood. 
  • Red meat. 
  • Egg yolks.
  • Items of soybean.
  1. Vitamin B12

Vitamin B12, or cobalamins- a soluble vitamin that promotes the formation of red blood cells-. It helps DNA sequence formation and guarantees that our nervous system operates appropriately. It maintains proper levels of cortisol hormones as well. It also aids lessen depressive signs.

Everyday dietary requirement:  2.4 micrograms of vitamin B12 is recommended for adult males.

Sources of B12: Animal items such as meat and fish are the primary source of vitamin B12. The following are some secondary sources:

Dairy items such as milk, curd, cheese, etc.

As B12 is not typically present in vegetables and cereals, so you might choose to explore B12 or multimineral supplements to fill any needed nutritional gaps.

The Minerals crucial for men’s health and wellbeing

The four major minerals — oxygen, hydrogen, carbon, and nitrogen – constitute around 96% of the entire mass of the human body. Nonetheless, other several essential minerals can be detected in small concentrations in our bodies. The most vital of them are as follows:

Calcium

Calcium is a crucial element needed for bodybuilding, sharper and stronger teeth, and reduction and repair of muscular breakdown and injury.

Everyday dietary requirement: The ideal dietary intake of calcium is about 1000-1100 milligrams in young adults males. The calcium requirement in the body slowly rises with the passing years. It can go up to 1200 mg for adults above 70 years.

Calcium sources: Dairy products such as Milk, cheese, yogurt, etc. are the primary forms of calcium. It also appears in a few other natural resources, like:

  • Vegetables like broccoli, col, okra.
  • Tofu 
  • Soybean and other forms of beans
  • Nuts
  • Oats.

4.Potassium

Potassium maintains liquid equilibrium, aids hydration, enhances muscular movements, and ensures the normal functioning of the neurological system. In addition, a dietary plan high in potassium decreases the likelihood of a stroke and avoids the formation of stones in the kidneys.

Regular everyday requirement: An adult male requires at least 4.700 milligrams of potassium per day.

Sources of potassium: Bananas are a widely known and affordable potassium resource. Additional natural sources of potassium are:

  • Staple foods such as potatoes and tomatoes
  • Green and leafy vegetables
  • Citrus fruits are like limes, oranges, tangerines.
  • Different types of pulses, including beans

5.Sodium

In reality, you increase sodium in your body every time you choose to add salt to your daily meals. The daily recommended sodium requirements can be met with a regular diet. Although, excessive salt consumption can contribute to elevated blood pressure and often muscle spams if you work your muscles too hard.

The optimum suggested regular consumption of sodium is 5 g per day. However, salt consumption can get higher if you do not eat a well-balanced diet. 

If you are very health-conscious, you might not like to add much salt to your dishes. You could then try adding some sodium trace minerals supplement along with regular food to meet your daily sodium requirements.

6.Iron

Iron facilitates the movement of oxygenated blood to the different parts of our entire body. In addition, it contributes to hemoglobin production, which works within the system as an oxygen transporter.

Every day criteria: Seeing as males do not experience monthly menstrual cycles, it is commonly believed that men’s iron requirements are lower than females. But contrary to the belief, the daily recommended iron intake in men should be 19.3–20.5 mg for male adults and 17.0–18.9 mg for women.

Natural Sources of Iron: Iron is present in all kinds of animal products. They are especially highly concentrated in red meat. Other critical sources of Iron are as follows-

  • Grains such as wheat, gram, barley, oats, etc.
  • Cooked Potatoes (Particularly more in Baked potatoes)
  • Beans
  • Seafood like Tuna or Salmon
  • And Eggs

Overview

Regardless of age, adult males seem to work physically and psychologically differently from women generally. Therefore, it is no surprise that the general nutritional requirements in men distinctively vary from women. It is vital, then, that each man consumes these essential vitamins or minerals to live a robust, healthy, and balanced existence in the above-described methods.

But, if your busy lifestyle and diet do not allow you to maintain a proper balance of these necessary nutrients, you could try supplementing them with vitamin and mineral supplements. You could consult your doctor or physician to know more about the specificity of needs of your body. Multimineral supplements are now the trend. Maybe you could give that a go as well!