Making sure your body is in tip-top shape is the first order of the day. Help yourself to be stronger and healthier with these supplements
Men, don’t have the preconceived notion that you are invincible and that you don’t have to take care of yourself. There may be some components of your diet that you have missed.
Men’s bodies typically require more calories than women simply because they are bigger and have more mass to support. The recommended daily calorie intake is 2,500 for men and 2,000 for women.
Diet is an important part of maintaining good health and men should aim to eat a variety of foods to get all the essential nutrients their bodies need.
What to Eat
It is often recommended to base meals on starchy foods and try to eat lots of fruit and vegetable. It is also important to consume more fish, less saturated fat and sugar, and to reduce salt to no more than 6g a day.
Nuts, seeds and dried fruit make excellent alternatives to snacks such as biscuits, crisps and chocolates, which are usually high in sugar, salt and fat. The amount of calories also depends on the amount of muscle mass and fat percentage a man has. The amount of muscle mass is significantly greater than that of a woman because of a hormone called testosterone.
Testosterone is important in building muscle mass. The higher level of testosterone in men accounts for the extra muscle needing the extra protein and calorie requirements. Active men in particular require more protein in their diet but often indulge in a carbohydrate-heavy meal in the evenings for dinner when they are better off eating their protein meal instead, so that muscles can regenerate overnight.
For older men, the dietary requirements change once again to cater to different parts of the body. Essential nutrients and supplements are usually needed to prevent eyesight loss, bone loss and muscle loss.
Know Your Metals
Zinc contributes to the normal function of the immune system and also protects cells from oxidative stress. It also maintains normal testosterone levels in the blood and the reproductive organs, normalises vision, keeps hair, skin and nails healthy, as well as promotes normal cognitive function and macronutrient metabolism.
Another metal needed in the system is copper. Copper helps to maintain the connective tissues, energy yielding metabolism, a normal functioning nervous system, hair and skin pigmentation, iron transport in the body and a working immune system.
Try Holland & Barrett Maximum Zinc Tablets or Zinc Picolinate as a zinc supplement or Holland & Barrett Zinc with Copper to get both your zinc and copper needs in one handy supplement.
Healthy Oils
Flaxseed oil is one of the richest, natural sources of the Omega-3 fatty acid Alpha Linolenic Acid (ALA). Omega-3 fatty acids are essential components of a diet and are required for many biochemical functions.
Holland & Barrett Flaxseed (Linseed) Oil Capsules and Holland & Barrett Organic Flaxseed Oil can be good additions to your diet. The latter also contains organic high lignan flaxseed oil.
Saw Palmetto is a low-growing North American palm-like plant with berries. The fruits of Saw Palmetto are enriched with fatty acids and phytosterols. The fat-soluble extract of the Saw Palmetto berry has become the leading natural health supplement for prostate health.
This extract, when used regularly, has been shown to keep symptoms of benign prostatic hyperplasia (BPH) in check. It also appears to inhibit 5-alpha-reductase, the enzyme that converts testosterone to its more active form, dihydrotestosterone (DHT). Saw Palmetto also blocks DHT from binding in the prostate.
Pumpkins and other squashes are native to North and Central America, but have since been cultivated around the world. The seeds are primarily used in herbal medicine. Pumpkin seed oil has been shown to improve bladder and urethra function. It was also used with Saw Palmetto in two double-blind human studies, which showed them to effectively reduce BPH symptoms.
If this suits you, try adding Holland & Barrett Saw Palmetto Capsules or Pumpkin Seed Oil Capsules to your diet.
But if you find it a hassle to have so many different supplements, Holland & Barrett Ultra Man daily multi-vitamin is a synergistic blend of essential nutrients that provides nutritional support for men in a convenient one-a-day tablet. It contains calcium, Vitamin D, copper, Vitamin B, selenium and zinc.
If you are undergoing treatment or medication, do check with a medical professional on the suitability of these supplements.
Holland & Barrett supplements are available at all Holland & Barrett stores, subject to item availability. Visit any Holland & Barrett store for more details on health supplements and promotions.
Foods that Help
Fish
Mackerel and salmon are oily fish rich in Omega-3 fatty acids. If you are vegan or vegetarian, you can look for Omega-3 fatty acids in alternatives such as tofu and soy beans.
Oysters
Oysters and other types of seafood such as lobsters and crabs are good sources of zinc. Zinc is also found in pumpkin and squash seeds and spinach.
Chicken Breast
An excellent form of lean protein, it is also one of the cheapest sources of protein around. Look for boneless chicken breasts as a majority of the fat is in the skin of the chicken. Be sure to avoid unhealthy methods of cooking.
Flaxseed
Instead of getting them in supplement form, you can also get real flaxseeds to top off your morning muesli, for that extra boost of essential Omega-3 acid ALA.
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