3 Essential Nutrients For Men – And How To Get Them

America is in a nutrition crisis. We are overfed, but aren’t eating enough nutrients. Research shows that our nation is falling short of the recommended intake of many nutrients, some including fiber, potassium and vitamin A. The following are reasons why you need to pay attention to these nutrients, along with the easy ways to do so.

1. Fiber

The Institute of Medicine recommends that men ages 19 to 50 years old get about 38 grams of fiber each day. Unfortunately, most people only consume about 15 g of fiber daily. Fiber aids with digestion, can help to keep your heart in check, regulate your cholesterol and protect you from diseases, such as diabetes and high blood pressure.

Easy Ways To Get More Fiber:

Snack on fruit and nuts throughout the day.  Add beans to your salad and make sure that your meals are centered around vegetables.

2. Potassium

Potassium is what regulates the activity of your heart, helps your muscles contract and helps to regulate blood pressure. (Something especially important as you age). It’s recommended that men get 4,700 mg of potassium each day, but according to the Academy of Nutrition and Dietetics, men are hitting only about half of that.

Easy Ways To Get More Potassium

Fruits and veggies have particularly high potassium levels, but other sources pack a big punch of potassium too. A baked potato has approximately 800 mg of potassium and a cup of white beans has about 1,200 mg. Avocado offers about 487 mg, so try adding these to your meals.

3. Vitamin A

Vitamin A helps to regulate your immune system and vision. The nutrient comes in two forms—retinol and carotenoid. The carotenoid form is more difficult to get. Research from the National Health and Nutrition Survey shows we’re getting only about half of the vitamin A that we need. Yikes!

Easy Ways To Get More Vitamin A:

Vitamin A can be found in red, orange and yellow colored vegetables, such as peppers that can be added to your breakfast or carrots and hummus for a small snack. Also try cantaloupe; just one cup provides over 100 percent of your recommended daily intake for Vitamin A,.

 

 

Remember to consult your physician before taking any health advice.

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This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of Expert Massage Therapy. You should always seek the advice of a licensed healthcare professional.

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