9 Vitamins and Minerals That Successfully Create a Strong Man

　　The following are the 9 nutrients that men need most, introduced in English alphabetical order:

　　Chromium

　　This essential life-sustaining mineral can lower cholesterol levels, increase endurance in athletes, and allow bodybuilders to build muscle and lose fat. The average man needs at least 50 mg of chromium every day, and active men need 100 to 200 mg. "It's difficult to get this much chromium from your daily diet," says Dr. Richard Anderson of the USDA's Nutrition Research Center. "The best sources are multivitamin mineral blends containing chromium. Another source is fortified chromium pills or brewer's yeast." "

　　Cellulose (FIBER)

　　Strictly speaking, cellulose cannot be counted as a nutrient. It only travels around the human body and is not digested and absorbed. But eating lots of fiber can help reduce cholesterol and lower blood pressure. A diet high in fiber reduces the incidence of colon cancer (colon cancer is more common in men) cancer (ranked third among), it can also control the glycemic index of diabetics, and fiber can even help you lose weight: if you eat more fiber, you won’t be able to hold other high-calorie foods in your stomach. Two ordinary-sized apples contain 14 grams of fiber, and our ideal daily intake is 18 to 35 grams. Foods containing more fiber include whole-wheat bread, oatmeal, black rice, plums, pears, and various edible stem vegetables, such as cauliflower and carrots.

　　Magnesium (MAGNESIUM)

　　Magnesium plays a very important role in regulating the beating frequency of the heart. Studies show that normal magnesium intake can reduce heart disease and lower blood pressure. Magnesium also enhances fertility by increasing levels of semen sperm vitality. You can get two-thirds of your daily magnesium needs from a breakfast of two bowls of cereal with skim milk and a banana. Baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.

　　Vitamin A (VITAMINA)

　　Studies have found that vitamin A has immune-boosting and anti-cancer effects. And, as your mother always told you, vitamin A is great for your eyesight. A man's normal daily intake of vitamin A is 1,000 mg, and half a bowl of steamed carrots contains four times that amount. Other foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricots and melons. Vitamin A can be obtained from the daily diet. Excessive consumption of vitamin A capsules can cause poisoning. Experts do not advocate additional supplementation of vitamin A.

　　Vitamin B6 (VITAMINB6)

　　This indispensable nutrient for the human body has a good effect on enhancing rabbit immunity. Research shows it can also prevent skin cancer and bladder cancer. Vitamin B6 protects the kidneys from stone disease ( male The incidence of kidney stones is female Twice the amount of vitamin B6), and has a therapeutic effect on insomnia. You only need 2 mg of vitamin B6 per day-about the same as the content of 2 large bananas. Men who are active consume more vitamin B6, so they should supplement with a few more milligrams. Other foods rich in vitamin B6 are chicken, fish, liver, potatoes, avocados and sunflower seeds. Excessive intake of vitamin B6 can cause poisoning. Experts advocate that the daily intake should not exceed 50 mg.