Vitamins for men

Men are a fragile species that needs to be protected and cherished. And what can protect a man more than vitamins (except for the gym, of course)? Let's talk about this right now.

A man's need for vitamins

Do men need more vitamins than women? Do men need any special vitamins?

Doctors claim that since men are biologically the same people as women, they need the same vitamins. These are B vitamins, vitamins A, E, D and C. The only question is - how many of these vitamins does a man need per day for complete happiness, that is, a complete diet?

Men usually burn more calories. Therefore, to replenish energy reserves, they need much more vitamins than women. As well as calories. If a woman needs up to 2,500 Kcal per day, then a man needs from 3,000 to 3,500 Kcal, depending on physical activity.

Accordingly, men’s vitamin reserves should be richer and more substantial.

Vitamin B and muscle function

Vitamin B is usually found in protein products. That is, in meat, fish, liver, eggs, cottage cheese. It is also found in beans, potatoes, nuts, mushrooms, oatmeal.

Vitamin B6 stands out from the B vitamin group. It is very necessary for men for good muscle growth and excellent well-being. Where can a man who is preoccupied with a fast pace of life get this vitamin?

Pyridoxine, also known as vitamin B, is abundant in fresh vegetables and berries. It is found in foods such as tomatoes, carrots, cherries, strawberries, and cabbage. When you eat a cabbage and carrot salad (you won't just nibble on them), it's important to add vegetable oil instead of high-calorie mayonnaise with chemical additives.

The body perceives it much easier than mayonnaise. Vitamins contained in carrots are fat-soluble, therefore they are not absorbed and give their useful substances only with fat additives.

What to do with potatoes?

If you want it to give you its vitamins in full (at least the maximum), do not boil it. When boiling, many vitamins are destroyed - more than a quarter, although the caloric content of potatoes is significantly reduced.

Meat and fish lose almost a third of their vitamins when boiled. But when steamed or baked, they contain much more useful substances. If fish or meat is baked in a closed container (baking sleeve, foil or under a lid), precious moisture does not evaporate from them, the dishes remain juicy and aromatic.

What should vegetarian men do?

There are many of them too. Therefore, it is important for them to know that by giving up meat and fish, they risk depleting their diet of vitamins B12 and B2, which are found only in protein foods.

Therefore, vegetarians should take an additional vitamin complex as recommended by their doctor.

Why are vitamin overdoses dangerous for men?

If you overdo it with taking vitamins, in particular B vitamins, men risk not doubling their energy, but, on the contrary, feeling a loss of strength and weakness.

Be aware that increased doses of vitamin B2 can cause problems with vision. The kidneys will also begin to work much worse, since the kidney activity will decrease.

Vitamin B6 in excess can accumulate in the body, which will definitely react to it with an allergy. There may be skin rashes, peeling and itching of the skin.

Vitamin B12, consumed in immoderate doses, can cause pulmonary edema, contribute to vascular occlusion, lead to heart failure, as well as various allergies, the source of which a man may not even know.

Vitamin A and the male body

If a man takes vitamin A on the recommendation of a doctor, it helps improve visual function. A person sees better in the dark and twilight. His immunity increases, the body is better protected from colds and infections.

But if you carelessly overdose on this vitamin, there will be a reverse reaction. There may be skin rashes, weakness, lethargy, and visual impairment.

Where to get vitamin A

From fish, meat, liver (pork and beef), tomatoes, apricots (fresh or dried apricots), and melon. Carrots with sour cream or regular vegetable oil are also an excellent source of vitamin A.

If you eat just 150 g of grated carrots with sour cream or other fats, you already get 3-4 times the daily dose of vitamin A.

Vitamin A is very unique: it has an interesting property of accumulating in the body. Therefore, it is not necessary to exceed the norms of consumption of this vitamin in order to avoid the consequences of hypervitaminosis (hypovitaminosis).

These are signs such as lethargy, rapid fatigue, drowsiness. What kind of man will benefit from this?

Men, eat the right vitamins, be strong and healthy. And, of course, energetic.