4 essen­tial man min­er­als

Look and feel fit­ter with th­ese proven di­etary sup­ple­ments

Men's Fitness - - Updates | Health -

MAGNESIUM FOR EN­ERGY

Magnesium is an essen­tial trace el­e­ment, and ev­ery sin­gle cell in your body needs magnesium ions be­cause they’re in­volved in en­ergy pro­duc­tion, while hun­dreds of en­zymes re­quire the pres­ence of this min­eral to work op­ti­mally. The UK rec­om­mended daily in­take for magnesium is 300 mil­ligrams for men, and nuts, green leafy veg­eta­bles and whole grains are the best di­etary sources.

ZINC FOR HIGHER T

Around 300 en­zymes in the body need zinc so they can func­tion, in­clud­ing those be­hind the pro­duc­tion of hor­mones like testos­terone. There’s no of­fi­cial UK RDA, but in the US it’s 11 mil­ligrams for men – yet only 58% of Amer­i­cans meet this tar­get, ac­cord­ing to the Depart­ment of Agri­cul­ture. Eat shell­fish and red meat, es­pe­cially beef, lamb and liver, to give your T lev­els a boost.

SELENIUM FOR STRONG SPERM

Selenium is needed for heart health and can­cer pre­ven­tion, as well as in­hibit­ing men­tal de­cline. It’s also heav­ily in­volved in sperm pro­duc­tion: 225 mi­cro­grams daily im­proves sperm motil­ity and se­men qual­ity when taken with 400 mil­ligrams of vi­ta­min E, ac­cord­ing to re­search pub­lished in the Sys­tems Bi­ol­ogy In Re­pro­duc­tive Medicine jour­nal. The UK RDA is 75 mi­cro­grams, and nuts are a ter­rific source.

FISH OIL FOR FAT LOSS

OK, it’s an essen­tial fatty acid rather than a min­eral, but “essen­tial” is the key part. If you take one di­etary sup­ple­ment it should be fish oil, es­pe­cially if you fail to eat the rec­om­mended two weekly por­tions of fish (one white and one oily). Only one-third of Brits man­age this, and they’re miss­ing out on bet­ter metabolic func­tion, faster fat loss and re­duced in­flam­ma­tion, which low­ers the risk of heart dis­ease and some can­cers.

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