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Smart Ways to Include Vitamins in a Man’s Diet

By: Dr Rishi Nagar – Health Expert at Fast & Up

You need a variety of nutrients in the appropriate proportions to fuel your body, and to get that you’ll need a healthy diet. Numerous studies demonstrate that the path to better health and a reduced risk of diseases lies in ingesting nutrient-rich foods rather than supplements. While it’s possible for most people to meet nutrient needs through diet alone, some may need vitamins, especially if they have issues with nutrient absorption, are following a restrictive diet, or need to eliminate certain foods due to an allergy or health condition.

Here is a list of the essential vitamins men require and the foods that contain them.

Vitamin A

Besides keeping your eyes healthy and boosting your immune system, foods high in vitamin A may lower your risk for prostate cancer as well as help in reproduction. For a healthy and balanced diet, adult men should intake 900 micrograms of Vitamin A in their diet. Good sources of vitamin A: milk, cheese, salmon, broccoli, carrots, green leafy vegetables, squash, cantaloupe, mangoes, and apricots.

Vitamin D

Vitamin D is a fat-soluble vitamin that regulates the level of calcium and phosphates in the diet. Plus, this vitamin keeps your immune system strong and helps your body absorb calcium. Good sources of Vitamin D: Milk and fatty fish, cereal, orange juice, soy beverages, and yogurt. A good amount of 10- 20 micrograms of this vitamin is enough for adult men to have in their diet.

Vitamin K

Another fat-soluble ingredient, this vitamin, requires around 138 micrograms in men’s diet. The good source includes spinach parley, nuts, and soya beans.

Vitamin B12

Older men, in particular, require an increased need for B12 vitamin as it boosts brain health. A good amount of vitamin B12 can be highly beneficial in curing Depression and Dementia. The recommended daily intake for B12 is 2.4 mcg, which you can easily get from your diet. One serving of fortified breakfast cereal will provide all that you need. Great food sources for B12 include salmon, shrimp, beef, chicken, clams, eggs, milk, and cheese.

Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant that serves a protective role in the body by neutralizing free radicals that want to attack healthy cells. Men’s recommended amount of vitamin C is 90 milligrams (mg) daily. Great sources of vitamin C include oranges, bell pepper, broccoli, Brussels sprouts, cabbage, potatoes, strawberries, tomatoes, kiwi, lemons, limes, cantaloupe, and watermelon, pineapple, and asparagus.


To sum it up, Men have always seemed to perform physically and mentally differently, regardless of age. Therefore, it is not a coincidence that men need different requirements. In order to live a healthy and holistic existence, every man must take these vitamins or minerals in the ways described above.

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