Vitamins for men

Men are a fragile species that needs to be cherished and cherished. And what can protect a man more than vitamins (except the gym, of course)? About this and talk right now.

The need for men in vitamins

Do men need vitamins in greater quantities than women? Do men need some special vitamins?

Doctors say that because men in terms of biological composition are the same people as women, they need the same vitamins. These are vitamins of group B, vitamins A, E, D and C. Here only a question - how much these vitamins are required to the man in day for full happiness, that is a high-grade ration?

Men usually burn more calories. Therefore, they need much more vitamins to supplement their energy reserves than women. As, actually, and calories. If a woman during the day will be enough to 2,500 Kcalorii, the man - from 3000 to 3.5 000 Kcal, depending on physical activity.

Accordingly, the vitamin reserve in men should be more rich and solid.

Vitamin B and muscle work

Vitamin B is usually found in protein products. That is, in meat, fish, liver, eggs, cottage cheese. It also contains beans, potatoes, nuts, mushrooms, oatmeal.

Of the vitamin B group, vitamin B6 is particularly prominent. It is very necessary for men for good muscle growth and good health. Where can this vitamin take from a fast-paced man?

Pyridoxine, which is also vitamin B, is abundant in fresh vegetables and berries. It contains products such as tomatoes, carrots, cherries, strawberries, cabbage. When there will be a salad of cabbage and carrots (you will not bite them just like that), it is important to add vegetable oil instead of high-calorie mayonnaise with chemical additives.

The organism perceives it much easier than mayonnaise. Vitamins contained in carrots are fat-soluble, because they are not digested and give their useful substances only with fatty supplements.

What to do with potatoes?

If you want her to give you her vitamins in full (at least a maximum), do not cook it. When cooking, many vitamins are destroyed - more than a quarter, although the calorie content of potatoes is significantly reduced.

Meat and fish during cooking lose almost a third of vitamins. But cooked for a couple or baked, they contain a lot more useful substances. If the fish or meat is baked in a closed container (baking sleeve, foil or under the lid), precious water does not evaporate from them, the dishes remain juicy and aromatic.

What do male vegetarians do?

There are many of them. Therefore, it is important for them to know that by refusing meat and fish, they risk depleting their diet with B12 vitamins and vitamin B2, which are contained only in protein foods.

Therefore, vegetarians should take an additional vitamin complex on the recommendation of the treating doctor.

What are the dangerous overdoses of vitamins for men?

If you overdo with the intake of vitamins, in particular, vitamins of group B, men risk not to double their energy, but, on the contrary, feel a breakdown and weakness.

Be aware that elevated doses of vitamin B2 can cause visual impairment. The kidneys will also start to work much worse, as the activity decreases.

Vitamin B6 in excess can accumulate in the body, which will necessarily react to this allergy. There may be rashes on the skin, scaling and itching of the skin.

Vitamin B12, consumed in unbearable doses, is capable of causing pulmonary edema, contributing to the obstruction of blood vessels, leading to heart failure, and various allergies, the source of which a man may not even guess.

Vitamin A and male body

If a man uses vitamin A on the recommendation of a doctor, this helps improve visual function. A person sees better in the dark and twilight. His immunity rises, the body is better protected from colds and infections.

But it's worthless to allow an overdose of this vitamin, as will the reverse reaction. There may be rashes on the skin, weakness, lethargy, impaired vision.

Where to get vitamin A

From fish, meat, liver (pork and beef), tomatoes, apricots (fresh or dried apricots), and melons. Carrots with sour cream or ordinary vegetable oil are also an excellent source of vitamin A.

If you only eat 150 grams of grated carrots with sour cream or other fats, you already get vitamin A 3-4 times the daily dose.

Vitamin A is very peculiar: it has an interesting property to accumulate in the body. Therefore, one should not allow exceeding the norms of the use of this vitamin in order to avoid the consequences of hypervitaminosis (hypovitaminosis).

These are signs such as lethargy, fast fatigue, drowsiness. Which man will it do?

Men, eat the right vitamins, be strong and healthy. And, of course, energetic.