Vitamin Deficiencies Men Should Be on the Lookout For
By Sara Butler
When most people think about healthy aging, it's something they think they don't need to worry about until they hit their 60s or 70s. But the truth is that healthy aging needs to start way before that. In fact, for most men, when you turn 40, it's time to start thinking about your health seriously. For men, cancer and heart disease are the two biggest killers in the United States, according to the Centers for Disease Control and Prevention. But don't worry just yet because you can work to minimize these risks by ensuring you provide proper nutrition to your body. Here are some nutrients men tend to be deficient in that you need back on your plate!
After a man turns 30, muscle mass begins to decline. That means that your protein intake needs to be upped so you can prevent muscle loss and fight back against a slowing metabolism. Remember that as you get older, you need to eat a balanced diet full of fiber, vegetables, and high-quality protein. For every kilogram of your body weight, aim to eat about one gram of protein. That means that if you weigh 200 pounds, you need about 90 grams of protein per day.
When you build muscle, you need to eat to keep them healthy. Part of what helps to keep your muscles healthy is potassium since it helps you to manage your blood pressure and helps with muscle contraction. Try eating more acorn squash, kidney beans, lentils, and potatoes to provide your body with what it needs in the potassium department. For men under 50, that means having about 4,700 milligrams of potassium per day.
The other half of the nutritional equation to keep your muscles healthy and functioning well is magnesium. Magnesium helps to fight against high blood pressure but it also helps your muscles to work as they should and aids your body in nerve function and glucose control. Men need about 420 milligrams of magnesium per day, which can be found easily in spinach, black beans, peanut butter, bananas, cashews, and almonds.
Caring for your body after the age of 40 may be different than what you're used to, but it's possible! If you need help understanding the best ways you can care for your body, then talk to the chiropractors at The Joint Chiropractic!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Hoboken, N.J.