Essential Vitamins Men need

(455 Words)
There are essential vitamins that every man must have in order to survive. That does not mean, however, that men should rush off to the nearest vitamin shop to stock up on all of the vitamins with gargantuan claims of strength, power and vitality, because these vitamins are best derived from food. It is important for men to understand what vitamins they need.
The U.S. National Library of Medicine of the National Institutes of Health lists thirteen essential vitamins for men. Each plays an important role and appears in different foods.
Vitamin A is an antioxidant that fights the damaging effects of free radicals. It helps with vision, bone growth, the immune system and more. Colorful fruits, vegetables and milk are common sources.
Vitamin C is an antioxidant that can help the skin and bones. Citrus, broccoli and greens are excellent sources. Men who smoke or are recovering from surgery may need extra of this vitamin.
Vitamin D helps bones and can come from food and sunlight exposure. Egg yolks and liver contain this vitamin.
Vitamin E is another antioxidant that aids in metabolic processes and the immune system. It is found in food such as nuts, seeds and leafy greens. Supplements can be harmful to those on blood thinners, however.
Vitamin K makes proteins and promotes healthy tissues and bones. It helps prevent excessive bleeding. Dark berries and green vegetables contain this vitamin.
The B vitamins consist of B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12 and folic acid. It aids in energy and red blood cell production and also prevents certain diseases. Beans, peas and eggs contain B vitamins.
Unfortunately, many men do not get the vitamins that they need. According to the USDA, 31 to 50 year old men should consume 350% more dark green vegetables and 150% more fruit daily to meet the nutritional guidelines set by the federal government.
For some men, supplements can be helpful, however they should be taken with caution. In general, they are not as effective as getting the vitamins from the naturally occurring sources, and in some cases, they do not appear to help at all. According to Howard Sesso, ScD, MPH, an associate professor of medicine at Harvard Medical School and project director of the Physicians’ Health Study II, many of the individual supplements do not show benefits. In addition, taking too much of a vitamin can actually be dangerous and cause health problems. Patients should talk to their physicians before making any changes in vitamins and supplements.
It is important for men to get all of the vitamins that they need. A well balanced diet full of fruits and vegetables is generally the best way to achieve this.