To be healthy, we must add more nutrition. However, the nutrients contained in food are varied. What kinds of food do we need most? Is the demand for nutrients the same for men and women? The "Life Times" reporter recently interviewed a famous nutritionist in China to summarize the eight nutrients most needed by men and women.
The five major nutrients that men can't live without
According to the survey, 65% of men aged 30-45 have nutritional imbalances. The reason is that apart from not paying attention to healthy eating habits, more importantly, a considerable portion of men do not know that they have a unique need for nutrients compared to women.
Zinc: The source of sexual well-being. "For men, zinc is the most special and important nutrient." Wang Xingguo, director of the Dalian Nutrition Society and director of the Department of Nutrition of the Second Affiliated Hospital of Dalian Medical University, told reporters that in the nutrient intake recommended by the China Nutrition Society, men Zinc 15 mg daily should be taken, compared to 11.5 mg in women. "This is because zinc is an essential ingredient for the synthesis of male hormones and it also bears the burden of protecting the prostate." Wang Xingguo said that the current "apple therapy" commonly used abroad to treat chronic prostatitis is because zinc in apples can improve chronic prostatitis Zinc deficiency in patients. If males have decreased gustatory power, the area around the nose becomes greasy, red, and peeling, which is likely to suggest zinc deficiency. Zinc-rich foods are the most important shellfish, such as oysters, oysters, oysters, and oysters. There are also a lot of lean meats and nuts.
Lycopene: Male exclusive nutrients. Lycopene is a kind of carotenoid, its antioxidant capacity is 3.2 times that of carotene and 100 times that of vitamin E. Research shows that it has excellent efficacy in protecting the prostate and improving sperm quality. Recent studies have confirmed that lycopene is not only found in tomatoes, but also in the roots of watermelons, persimmons, peaches, papayas, mangoes, grapes, citrus fruits, teas, radishes, and carrots.
Chrome: a source of strength. Wang Xingguo said that chromium is an essential trace element in the human body and can promote the conversion of glucose into fat. In the absence of chromium, the muscles of men become weak. The daily demand for chromium in the human body is 50 micrograms. Beer yeast, cheese, eggs, liver, apple peel, banana, beef, flour, chicken, and potatoes are the main sources of food.
Magnesium: The patron saint of the heart. In a province in northeastern Finland, male heart disease mortality ranks first in the world. Studies have shown that this is related to their relative lack of magnesium in drinking water and food, and magnesium is an important element that can prevent cardiovascular disease. The Chinese Nutrition Society recommends 350 mg of magnesium per day for adults over 18 years of age. To make up for magnesium, it is best to eat greens, pumpkin seeds, watermelon seeds, pecans, peanuts, buckwheat, beans and leeks, spinach and other green leafy vegetables.
Vitamin B1: Adds strength. "Men's demand for vitamin B1 is also greater than women's." Wang Xingguo told reporters that this is because vitamin B1 is involved in energy metabolism in the body, while men consume more energy per day than women. In addition, people who smoke, drink, eat more sugar, and are often in stress need more vitamin B1. It is mainly found in yeast, rice bran, whole wheat, oats, peanuts, pork, milk and most vegetables. It contains much more in coarse grains than in whole grains.
Five major nutrients that women can't live without
Iron: Only iron has blood. Blood is an important part of women's health, and blood supplementation is absolutely inseparable from iron supplementation. Sun Mengli, a nutritionist at the Nutrition Institute of the First Nutritional Hospital of Peking University in China, told the reporter: “According to the recommendations of the China Nutrition Society, women in adulthood and menopause need 20 mg of iron daily, and 25-35 mg in pregnancy and lactation. , And men only need 15 milligrams a day." The liver contains the most abundant iron, lean meat, pig blood, fungus, cassia, sesame seeds, beans, kelp, seaweed, apricot, peach, plum, etc. also contain more iron.
Calcium: the cornerstone of bone health. "The calcium in the human body is mainly found in bones and teeth, accounting for about 99% of the total, and the remaining 1% is distributed in the blood, intercellular fluid, and soft tissue." Sun Mengli said that calcium plays an important role in protecting women's bone health. effect. According to the survey, the incidence of osteoporosis in Shanghai was 20.1% for men and 48.1% for women, of whom 24.9% for men over 60 and 75.7% for women. "It can be seen that calcium supplementation should become a woman's full-time nutrition homework. Ordinary women need 800 milligrams of calcium per day, and during pregnancy and lactation should be increased to 1000 milligrams," said Sun Mengli. In daily foods, there are more milk containing calcium, cheese, eggs, soy products, kelp, seaweed, shrimp, sesame, hawthorn, marine fish, vegetables and so on. When eating these calcium-rich foods, excessive consumption of foods rich in phosphate, oxalic acid, and protein should be avoided so as not to affect the absorption of calcium.
Folic acid: nutrients during pregnancy. Folic acid belongs to B vitamins and was first extracted from spinach leaves and is therefore called "folic acid". It is an indispensable substance for cell proliferation, and it also promotes the secretion of milk, which is especially important for pregnant women or women after delivery. Sun Mengli pointed out that adult women need 400 micrograms of folic acid daily, 600 micrograms during pregnancy, and 500 micrograms during breast-feeding. In addition to pregnant women, elderly people and alcoholics and people taking anticonvulsants and contraceptives also need to supplement more folic acid than normal people. Folic acid is mainly found in dark green vegetables such as spinach, broccoli, rapeseed, and Chinese cabbage.
Vitamin B6: Prevention of gynecological diseases. Vitamin B6 is required for the metabolism of estrogens and corticosteroids in women. Therefore, proper doses can prevent gynecological diseases. Some women have gestational edema, knuckle pain, vomiting, etc., and can be improved by taking vitamin B6 under the guidance of a doctor. The recommended intake is 1.9 mg per day. Eat more natural, rough-processed foods can also help supplement vitamin B6.
Dietary fiber: Intestinal protection of God. Sun Mengli said that dietary fiber itself does not have "nutrition". Its greatest role is to promote gastrointestinal motility, accelerate the metabolism of toxins in the body, and alleviate constipation problems that plague many women, mainly in whole wheat bread, potatoes, leeks, celery, apples, etc. Food.
3 kinds of nutrition, men and women can not be less
In addition to several nutrients that are of special significance to men and women, experts point out that there are three other nutrients that are important to both men and women: the antioxidants selenium, vitamin C, and vitamin E. Selenium can reduce the overall risk of cancer by 40%, especially for prostate cancer, colorectal cancer and lung cancer in men. Its recommended intake is 50 micrograms per day. Selenium is found in many foods, and Brazil nuts, whole wheat breads, oatmeal, barley and beans are particularly rich in selenium.
Vitamin C can improve human immunity, but also promote the body's absorption of iron, inhibit pigment cells secrete pigment, promote collagen production, for women, has a certain degree of whitening skin, freckle, anti-wrinkle effect. For men, vitamin C is more important for protecting cells and liver. If the gums often bleed, there may be a lack of vitamin C. Normal people should add 100 milligrams a day. Oranges, lemons, dates, kiwifruit, and other fruits are rich in vitamin C.
Frequent use of vitamin E can reduce the incidence of lung cancer, so smoking men need more vitamin E. In addition, it can also lower cholesterol, prevent platelet aggregation, prevent cardiovascular disease and amnesia. "The name of vitamin E is actually called tocopherol, which is related to female fertility." Sun Mengli said that pregnant women taking vitamin E in proper amount can prevent miscarriage. It can also effectively delay the aging of cells and keep people youthful. Vitamin E is mainly found in wheat germ, beans, eggs, cabbage and other foods.
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