Men and women require the same vitamins and minerals, but due to personal lifestyle and age, the amount of vitamins and minerals vary among different people. Vitamins play an important role in performing bodily functions and promoting overall health. Overdosing of vitamins can occur, making it essential for you to know how much of each vitamin you should really be consuming.
Vitamin E
Vitamin E is a fat-soluble vitamin that contains antioxidant properties. Vitamin E helps to protect your body from damage caused by free radicals. Free radicals can harm your tissues and organs, according to MedlinePlus, a service of the U.S. National Library of Medicine. Vitamin E is important for the regular formation of red blood cells, which carry oxygen to other cells in your body. Vitamin E can be found in foods such as corn, nuts and spinach. The Food and Nutrition Board at the Institute of Medicine says that men should get around 15 mg of vitamin E everyday.
Vitamin A
Vitamin A is a fat-soluble vitamin. Vitamin A is essential for the development of your skin cells and promotes regular cellular growth. The main function of vitamin A is helping to improve vision. According to the Mayo Clinic, research also suggests that vitamin A may reduce the mortality rate from some forms of cancer. Good sources of vitamin A include carrots, dairy produce and dark leafy vegetables. The U.S. Recommended Daily Allowance says that men should get about 3,000 IU of vitamin A per day.
Vitamin C
Vitamin C is a water-soluble vitamin. Your body does not store this vitamin, meaning you need to have a continuous supply of it. Vitamin C is required for normal growth and repair of tissues in your body, according to the University of Maryland Medical Center. Vitamin C helps to make a protein called collagen, which is used to make scar tissue, blood vessels and skin. The best sources of vitamin C are citrus fruits and juices. Men over the age of 18 should consume 90 mg of vitamin C a day.
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