Along with fat, carbohydrate and protein; vitamins, minerals, antioxidants, amino acids play an important role in the health of an individual. A diet is said to be healthy and balanced if it contains all the necessary nutrients in correct proportions. Deficiency of any nutrient can lead to several health complications. Women and men over 40 need to focus on their diet. Proper intake of vitamins and minerals promotes healthy aging. Vitamins and minerals help retain youthfulness, strength of the muscles and energy levels.
Vitamins to Maintain the Health of Men Over 40
Vitamin A or Retinol: After 40, most men require glasses for reading. Vitamin A helps maintain the health of the eyes. Men, when enter their forties, lose hair fast. Regular consumption of vitamin A helps enjoy shiny hair, glowing skin; and strong teeth, bones and immune system. It keeps the delicate mucous membranes of the mouth, nose, throat and lungs moist and improves the function of these organs. It promotes reproduction and cell division. Dairy foods, fish, liver, spinach, carrot, pumpkin contain ample vitamin A. Yellow or orange fruits and vegetables contain beta carotene, an antioxidant which prevents various diseases and disorders. Vitamin A stimulates the production of testosterone which is essential for a man's health.
Vitamin B1or Thiamine: All B vitamins (B1 to B12) play an important role in cell metabolism. Thiamine promotes carbohydrate metabolism and energy production. It is essential for normal nerve function. Regular consumption of whole grain products, sunflower seeds, oatmeal, pine nuts, lean pork, wheat germ is essential for good levels of B1.
Vitamin B2 or Riboflavin: B2 regulates the metabolism of carbohydrates, fats and proteins. It ensures healthy eyes, skin, hair and nails. Enjoy eggs, milk, almonds, leafy green vegetables, poultry, fish, yogurt, cheese and fortified cereals that contain B2 to reap the health benefits.
Vitamin B3 or Niacin: Vitamin B3 is also known as niacinamide. It improves the function of brain and the nervous system and promotes healthy skin. Beef, chicken, fish, liver, peanut butter, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, milk, peanuts, potatoes, tomatoes, tuna, barley, rice bran, wheat bran are high in niacin. After 40, men have greater risk of high cholesterol levels. Niacin helps maintain normal cholesterol levels in men. It improves digestive health.
Vitamin B5 or Pantothenic Acid: It prevents acne. All the B vitamins are energy vitamins for men over 40 because they help release energy from the foods. B5 is present in egg yolk, legumes, yeast, whole grains, organ meats, lean meats, whole grain cereals, fish, legumes etc. It enhances the production of red blood cells and is essential for proper functioning of the nervous system.
Vitamin B6 or Pyridoxine: Meats, bananas, walnuts, brown rice, whole grains, yeast, blackstrap molasses, wheat germ, whole grain breads and cereals, fish, chicken, are the foods rich in B6, the vitamin which regulates the metabolism of amino acids and carbohydrates. This vitamin promotes healthy male glandular function.
Vitamin B7 or Biotin: It is also called vitamin H. Legumes and nuts are good sources of biotin which promotes metabolism of carbohydrates and synthesis of fats and proteins. Thus it helps generate energy.
Vitamin B9 or Folic Acid: This vitamin is essential for healthy nervous system. Men over 40 may lose concentration, may face memory problem. They should consume B vitamins regularly. The vitamin B9 reduces the risk of cancer in men.
Vitamin B12 or Cyanocobalamin: Very little B12 is obtained from plant sources. B12 promotes the production of red blood cells and ensures a healthy nervous system. It also helps break down fatty acids. This vitamin reduces the chances of colorectal cancer. Mussels, oyster, oily fish, crab, beef, liver, eggs provide B12.
Vitamin C or Ascorbic Acid: This antioxidant vitamin is present in citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress cabbage, chili peppers, papaya, kiwi, green leafy vegetables, berries, rose hips, etc. It strengthens the gums, teeth and bones; and helps absorb iron from diet. It helps produce collagen and promotes tissue repair. It prevents the body from various diseases and disorders including heart diseases and cancer.
Vitamin D or Calciferol: It is also known as sunshine vitamin. The body synthesizes vitamin D with the help of sunlight absorbed through skin. It strengthens bones and teeth and helps absorb calcium from diet. Vitamin D can be found in fortified dairy products, fortified cereals and fish, fish oil. Men over 40 need to maintain calcium level in the body. This vitamin enhances male virility.
Vitamin E or Tocopherol: This antioxidant vitamin protects cell membranes. It is essential for healthy skin and strong hair. It improves the sperm count and immune system function. It reduces the risk of prostate cancer, one of the most common cancers in men. All types of nuts and oils like peanut oil, sunflower seed oil, sunflower seeds, olive oil, almonds, peanut butter are rich in vitamin E.
Vitamin K: It promotes clotting of blood and healthy skin. The probiotics or the friendly bacteria from the intestine synthesize vitamin K. Men diagnosed with diabetes should consume sufficient amount of vitamin K. The vitamin ensures strong bones. Wheat bran, milk, oils like soybean oil, cottonseed oil, canola oil and olive oil, liver, green leafy vegetables like kale, turnip greens, spinach, cauliflower, cabbage and broccoli are rich in vitamin K.
Remember, excessive consumption of vitamins can be harmful for the body and consumption of only vitamins can also lead to health complications. The diet should contain all the essential nutrients in correct proportions.