Nutritional Requirement for Men over 50
By: Reckless AlterTotal Views: 269, Word Count: 571,
Men over the age of 50 are at a greater risk for developing several health conditions including prostate cancer, heart disease and bone disorders, particularly in the event of poor dietary habits. As per the American Dietetic Association, aging men need nutrients and vitamins to maintain a healthy life. Nutritional requirement for men over 50 differs from their women counterparts in several aspects.
Getting the necessary nutrients in the form of vitamins require eating well balanced meals rich in different vitamins. However, you might need supplements depending upon your health. You need to follow a nutritious diet plan, eat foods containing the most nutrients and consult your doctor before using vitamin supplements.
Things on your Plate After 50
There are many elements to consider in sustaining good health as you age particularly after 50:
- Eating a healthy diet along with supplements if needed and getting regular physical exercise.
- Elimination of excess items from your diet such as excess salts, saturated fats, excess sugars and artificial chemical ingredients.
- Keeping your body well hydrated and control intake of carbohydrates
- Regular dental, medical and eye checkups and maintain a healthy living atmosphere.
Calcium and Vitamin D
Aging men are more vulnerable of developing osteoporosis due to losing bone mass from slowed calcium absorption. Osteoporosis causes bones to deteriorate and break, however men with ample daily intake of calcium and vitamin D could prevent increased risk. Calcium is found in dark leafy green vegetables, dairy products or supplements. Nutritional requirement for men over 50 includes 1000 to 1200 mg of calcium intake.
Vitamin D is also vital to help your body absorb calcium and is found in eggs, fish and fortified milk. Men over 50 are recommended to take 400 to 600 international units of vitamin D daily.
Vitamins A and K
Vitamin A is vital for maintaining vision and the immune system of the body. Vitamin K helps in blood coagulation. Both vitamins are very important for health and are available plentifully in foods such as green leafy vegetables, dark colored fruits and other vegetables. Regular necessary intake for men over 50 is 900 mcg and vitamin K is 120 mcg. Men who are taking blood thinners must restrict their intake of leafy green vegetables due to possible unpleasant interactions.
Diet and Exercise
Eating healthy is only a part of healthy living as you need to exercise regularly (especially men over 50) in some way to help stimulate the body’s metabolism, improve blood circulation and muscle tone and burn off any excess calories you’ve consumed of late. As per Dr. Jaime Arroyo, family practitioner and surgeon, aging men need to perform 20 to 30 minutes of cardio vascular exercises regularly.
He further adds that the body’s need for regular physical activity increases with age to a point. Exercising daily or arduous physical activity helps in maintaining good circulation which in turns helps to enrich and nourish the brain.
Nutritional requirement for men over fifty varies and so does their physical activity than their female counterparts, as they have a different body structure and requirement.
About the Author
Dr. Reckless Alter is graduated from the University of Missouri-Kansas City School of Medicine as a physician in 1969 and went on to earn his medical degree in 1973. For over 25 years he has been a pioneer in the field of surgery, with a special focus on wellness medicine and hormones for men. Dr. Reckless is currently a board-certified Family Practitioner and a precautionary Medicine specialist. He has helped heal many problems of men through his treatment.
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