Young adults need many nutrients to help them grow strong and healthy. Young men need many specific vitamins and minerals to ensure that their systems are protected despite their more active character and lifestyle. Good nutrition for young men protects them from injury and diseases such as heart disease and certain cancers. They also need to consume more calories in a given day than young women.
Vitamin B Complex
B vitamins are important for young men because they regulate mental health and well being and stabilize mood. A vitamin B complex will also prevent baldness in men. Foods containing B vitamins are liver and all types of beans including but not limited to green beans, pinto beans and kidney beans.
Zinc
Zinc is essential for young men because it regulates sperm production and keeps the prostate healthy. Shellfish and wheat and bran products are rich in zinc.
Vitamin E
Vitamin E is an essential vitamin for young men because it slows the aging process. This antioxidant reduces the risk of degenerative eye diseases and helps the body repair itself quicker after injury. Sources of vitamin E are vegetable oils, nuts and seeds.
Calcium
To protect bones from becoming brittle, calcium is necessary, especially for an active young man. This protects the strength of their bones and prevents fractures. Dairy products are the main source of calcium, but dark green leafy vegetables such as broccoli are also rich sources.
Folic Acid
Folic acid improves blood flow and keeps arteries clear from clogs. Folic acid also improves blood flow to the brain to prevent blood clots. Fortified breakfast cereals and orange juice are strong sources of folic acid.
Chromium
Chromium is a muscle building mineral that helps prevent diabetes by balancing insulin levels. Chromium is often taken by young men to help with physical strength and to increase metabolism. Corn and sweet potatoes are healthy sources of chromium.
Coenzyme Q10
Coenzyme Q10 boosts energy levels in young men and is full of antioxidants to prevent diseases such as heart disease. This enzyme also keeps the body youthful and slows the aging process of young men. Organ meats such as liver contain the most significant amount of coenzyme Q10.
Glucosamine
Glucosamine is especially important for young male athletes. Glucosamine rebuilds cartilage and keeps joints strong and lubricated to prevent injury in young men. Glucosamine must be supplemented because it is not found in foods.
Selenium
Selenium is a powerful nutrient for young men because it is very effective in preventing different cancers, specifically prostate cancer. Selenium is best taken within a multivitamin, as this makes it more easily absorbed by the body. Plants from selenium-rich soil and animals that graze on selenium-rich soil are sufficient sources of this mineral.
References
- Gary Null, Ph.D., "The Complete Encyclopedia of Natural Healing: A comprehensive A-Z listing of common and chronic illnesses and their proven natural treatments," Kensington Publishing Corp., 1998
- Earl Mindell, "Vitamin Bible for the 21st Century," Warner Books 1999
- Dr. Isadore Rosenburg, Doctor, What Should I Eat?: 1995
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