« NUTRITION | FUEL
By Zabrina Way
Whether it’s meeting deadlines at work, studying for school, playing sports, socializing with friends, or even all of these pursuits in one day, men lead busy lives. If you rely on energy drinks or caffeine to stay strong and energized, look towards a more natural solution —a balanced diet will ensure you stay strong and healthy while on the go. Through a survey of 21,000 people, they found that not a single one was getting all of the nutrients needed for a healthy diet! Here are the top ten nutrients that men need, and some ways you can incorporate them into your diet without a hassle. 1. OMEGA-3 FATTY ACIDS This is one of the keys to good health, as omega-3 fatty acids help prevent heart disease, the number one killer of men. Obesity and blood pressure are also regulated with these nutrients. The body doesn’t produce them, either, so fatty acids have to be obtained through a healthy diet. Nuts like almonds and walnuts, cold-water fish including salmon and tuna, and leafy green vegetables are good sources of omega-3s. 2. ZINC This nutrient is a major factor in preventing prostate cancer, and helps synthesize testosterone. It also is involved in a healthy immune system and quick recovery from injuries, as well as overall development. Over 100 functions in the body require zinc. Men naturally need more zinc than women. Quality meats including oysters and crab,
chicken, and pork are good sources for zinc. It can also be found in beans, cashews, and almonds. 3. MAGNESIUM Muscle contractions, bone building, and heartbeat, and over 300 body reactions all rely on this nutrient, which also prevents diabetes and blood clots. It is most often found in the body’s bones and tissues, with a little in the blood, but keeping enough magnesium in your diet so your body can regulate these levels properly is important. You can get more magnesium from brown rice and nuts including cashews, almonds, and peanuts. Other sources are halibut, baked potatoes,and apples -- “an apple a day keeps the doctor away” does hold some truth! 4. VITAMIN E This vitamin works with other vitamins like vitamin A and C, and other substances. They
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help reduce the risk of cancer, cardiovascular diseases, hypertension, strokes, and more. Antioxidants can be found naturally in fruits like peaches, citrus fruits, papaya, and guava. Fruits that are bright red, orange, or yellow are the best sources, but nuts and poultry meats are also good sources. 5. VITAMIN B6 This vitamin is important because it’s involved in over 100 protein functions throughout your body, your red blood cells, and your nervous and immune systems. It also helps maintain your blood sugar. You can get more vitamin B6 through baked potatoes and bananas, meats like chicken breast, pork loin and roast beef, and fish like trout and salmon. 6. VITAMIN B12 A crucial vitamin that contains the metal cobalt, vitamin B12 helps prevent anemia and make DNA, and is often lacking in a man’s