It requires men to eat a balanced diet and exercise regularly to keep in perfect shape. Balanced diet comprising of essential vitamins and minerals plays a crucial role in keeping many diseases at bay. Here is a list of some of the most important vitamins that every man must include in his diet.
9 Important Vitamins For Men
Vitamin C boosts the immune system and keeps many diseases in check. It not only repairs but also maintains bones, connective tissue, cartilage and teeth. Vitamin C deficiency in men causes anemia, hair loss, tooth loss and joint pain. Vitamin C helps the body to easily absorb iron, which again plays a crucial role in overall health of the person. Vitamin C plays a crucial role in men’s sexual health too.
By maintaining a proper blood flow in the body, vitamin C ensures better erection in men. In older men, vitamin C helps resolve problems associated with urinary tract infection. Some of the good sources of vitamin C are red bell peppers, Brussels sprouts, cabbage, kiwi, spinach, broccoli and citrus fruits such as oranges. Recommended daily intake of vitamin C is 90mg. High doses of vitamin C (close to 2000mg) should be avoided as it can lead to diarrhea.
Also known as riboflavin, vitamin B12 helps the body convert food into energy. Hence, men who hit the gym should not miss out on this vitamin at any cost. Vitamin B12 deficiency in men results in sore throat, cracks in lips, and hypersensitivity to light.
In addition, vitamin B12 promotes good vision, healthy nervous system and healthy skin. Some of the good sources of vitamin B12 are cereals, breads, green vegetables, dairy, fish and poultry.
Also known as niacin, vitamin B3 plays an incredibly important role in making sex hormones in men. It helps resolve erectile dysfunction by ensuring proper blood circulation in the body.
It also corrects sleep patterns in men. Some of the good sources of vitamin B3 are red meat and milk.
Also known as folic acid or folate, vitamin B9 is crucial for men because it helps in healthy production of sperm. In combination with zinc, vitamin B9 not only reduces abnormal sperm production but also increases sperm count.
Vitamin B9 is also essential for pregnant women as it keeps spina bifida and other such birth defects at bay. So, if your wife is expecting make sure she gets the required amount of folic acid in her diet. Some of the good sources of vitamin B9 are papaya, bananas, avocado, asparagus, peas, tomato, etc.
This vitamin is required for production of red blood cells and white blood cells. It helps in the creation of DNA. It also helps in reducing abnormal sperm production, especially in older men. Vitamin B12 deficiency results in anemia, constipation, fatigue, and appetite loss.
Certain neurological symptoms are also connected with deficiency in vitamin B12. Some of the good sources of vitamin B12 are milk, eggs, meat, fortified cereals, etc.
Vitamin A plays a key role in keeping the urinary tract and digestive system in healthy state. It is highly beneficial for your hair as well as skin particularly the nose area.
Vitamin A deficiency in men results in night blindness, anemia, kidney stones, appetite loss, and flaky and dry skin. Some of the good sources of vitamin A are liver, milk, cheese, butter, carrots, spinach, etc.
Vitamin D gives the much-needed strength to bones and muscles. It also keeps diseases of tooth and gums at bay. Vitamin D helps the body to easily absorb calcium that plays a crucial role in muscle contraction, nerve transmission, bone density and heartbeat regulation.
Vitamin D deficiency in adults results in osteomalacia – a condition in which bones become soft and become more prone to fractures. Vitamin D deficiency also results in weak muscles. Some of the good sources of vitamin D are fish oil, milk, butter, egg yolk and through sunlight.
Vitamin E improves sperm activity, its quality and motility. Vitamin E has strong antioxidant properties that boosts the immune system and prevents blood clotting.
Some of the good sources of vitamin E are almonds, sunflower seeds and nuts.
Vitamin K helps the body improve blood-clotting process and accelerates the healing of wounds. Vitamin K also helps in restoring health and shine to your hair.
Vitamin K deficiency makes your skin more vulnerable to bruises and can amount to a drastic loss of blood in the absence of proper blood-clotting mechanism. Some of the good sources of vitamin K are green leafy vegetables, soybeans, etc.