After the age of 30, the signs of aging in men become increasingly evident, manifesting as overall fatigue, unexplained mood swings, dizziness, and insomnia with vivid dreams. During this stage, it's crucial to supplement nutrition appropriately to combat suboptimal health conditions.
What nutrients do men need to supplement after 30?
1、Vitamin E and Calcium
Vitamin E can slow down the aging process and prevent the decline of sexual function. As an antioxidant, it reduces the damage caused by free radicals to blood vessel walls, thereby lowering the risk of coronary heart disease and atherosclerosis. Vitamin E can be obtained from chicken, sesame seeds, peanuts, egg yolks, or nuts. Calcium is an essential nutrient that strengthens teeth and bones and helps stabilize emotions. Those with unstable emotions can opt for calcium-rich foods like yogurt, cheese, bone soup, or milk.
3、Adequate Protein Intake
Many men supplement protein for bodybuilding, as it helps build stronger muscles. However, when the body is excessively fatigued, it's best to avoid high-protein foods like meat, eggs, and fish, as they can exacerbate fatigue due to the accumulation of acidic substances post-exercise. Instead, choose alkaline foods such as fresh vegetables and fruits to alleviate fatigue.
4、Vitamin B6 Supplementation
Vitamin B6 boosts immunity, strengthens the immune system, and reduces the risk of kidney stones and skin cancer. Additionally, it helps break down homocysteine, lowering the chance of stroke. Men should aim to consume at least 2 milligrams of Vitamin B6 daily, which can be found in bananas, animal liver, chicken, or potatoes.
How should men over 30 pay attention to their diet?
1、Diversify Your Diet
Maintain a balanced diet and avoid excessive sweets. Focus on foods rich in vitamins and dietary fiber. Fish and chicken are easily digestible and absorbable. Vegetables and fruits provide vitamins and dietary fiber, aiding in softening stools and detoxifying the body. Soy products and dairy are high in calcium, which strengthens teeth. Opt for a light diet and control salt intake.
3、Low-Fat Diet
Adopt a low-fat diet, replacing animal fats with vegetable oils. Excessive fat intake not only leads to obesity but also increases the risk of colon and prostate cancer, as well as atherosclerosis. Men should limit daily oil consumption to around 20 grams.
Tips
Incorporate foods that lower cholesterol into your diet. For example, shiitake mushrooms contain vitamins and nucleic acids that inhibit cholesterol rise and have lipid-lowering effects. Seaweed and kelp contain substances that prevent fat deposition in blood vessels and the heart.
