Minerals Particularly Advantageous for Men

A lack of sufficient magnesium in the body can lead to numerous adverse symptoms such as fatigue, exhaustion, anxiety, nervousness, and restlessness, as well as insomnia, headaches, and general irritability. The list of possible symptoms may be much longer. It cannot be denied that magnesium deficiency can lead to poor health, not only for the affected individual but also for those around them. Many men are unable to cope with such conditions in the workplace, among friends, and family. In such situations, an adequate intake of magnesium may be necessary to alleviate the situation. Magnesium plays a crucial role in muscle function and energy production, particularly on a cellular level. It also affects protein synthesis, including muscle protein synthesis, and regulates the excitability of muscle cells. Therefore, magnesium is essential for men who exercise regularly and pay attention to their muscle mass and body shape. Studies have shown that the level of magnesium in the body has a direct impact on muscle strength. A lack of magnesium can lead to muscle weakness and impairment of performance on the training bench.

The most important and richest sources of magnesium are green leafy vegetables, nuts, peas, beans, whole grains, cocoa, soy, beechnuts. Magnesium is the primary supplier of magnesium and is present in soil and vegetation. Magnesium is a component of chlorophyll, a substance responsible for giving plant parts a green color and also absorbing and transmitting light energy in the process of photosynthesis. The higher the magnesium content in the soil, the more it reaches our products, hence the importance of knowing the origin of plant products. Another source of magnesium is water, particularly hard water. In cities where the tap water is hard, residents have lower blood pressure, lower cholesterol levels, and a calmer heart rate than residents of cities with soft water.

Generally, we believe that in order to provide the body with a necessary substance, it is sufficient to consume as many products as possible that contain it. Unfortunately, this strategy does not always work. Nutritional deficiencies also depend on the body absorbing what we eat. And how does the body absorb magnesium? The ability to absorb magnesium depends on the healthy functioning of the internal absorption cells, such as the thyroid, the parathyroid, the pituitary gland. The absorption of magnesium from the digestive tract can be hindered by a high content of proteins and calcium. The body requires about half as much magnesium as calcium in daily nutrition. If calcium is too high in relation to magnesium, then we suffer from a deficiency of the latter and vice versa. If magnesium is too high in relation to calcium, then we are dealing with a calcium deficiency. Due to improper proportions, some minerals are simply excreted in the urine. Does this mean that we should carefully select the level of magnesium and calcium from tables of their contents in products? Unfortunately, this will not be a very effective method. Determining the content of various substances in food is complex. One must take into account differences in measurements resulting from different analytical methods and different raw materials being examined. The data of some tables concerning almost the same product can differ greatly. Tables should be used only as a guide. Greater attention should be paid to observing signs of increased magnesium needs.

Whole grain cereal, when processed into white flour, loses 78% of magnesium. A canned asparagus bean loses 56% of this mineral, corn 60%. White sugar contains 200 times less magnesium than dark molasses. By peeling potatoes, we lose 35% of this element. We lose magnesium in discarded components such as molasses, peels, and even eggs. In the case of canned beans, corn, or other products, most of this ingredient goes into the flood. By pouring it down the drain, we pour out significant amounts of magnesium. Therefore, it is worth considering the recovery of magnesium from the flood, heating it and evaporating it, using the leftovers for soups and sauces, or using the flood as a seasoning for mayonnaise or other sauces. Cooking processes lead to a loss of magnesium in food. Therefore, it is better to eat food raw, if possible. If cooking is necessary, it should be as short as possible.

Zinc contributes to the proper level of testosterone in the blood. Testosterone is a typical male hormone, which determines the development of male sex characteristics. It is responsible for the hair growth of the body and face, the building and growth of muscle tissue. It affects the sexual drive, potency, desire, spatial thinking, stamina, lead to the characteristics of cynicism, aggression. It is essential for the health of men, supports the immune system and antioxidant protection. Zinc, like magnesium, influences the proper biosynthesis of organic proteins. Other anabolic hormones whose metabolism cannot be cured without zinc are the growth hormone and insulin.

Zinc is present in considerable quantities in products such as lean, reddish-hued meat, fish, seafood (especially herring and oysters), pumpkin seeds, sunflower seeds, peas, beans, most mushrooms (e.g. cane, goat, celery, butter). It is also found in unprocessed cereal grains, but its absorption through the digestive tract is impeded by substantial amounts of substances known as phytanes. Vegetables and fruits are typically devoid of zinc. Individuals adhering to vegetarian and vegan diets, avoiding consumption of meat, offal, fish, and eggs, may experience deficiencies of this element in the body.

Deficiency of this essential trace element in the body can be caused by digestive disorders, liver diseases, deficiency of this mineral in soil, water, food products. Excessive phytate content in food leads to zinc binding in a hard-to-absorb metal-phytate compound. High fiber intake also affects zinc, causing strong binding. Zinc deficiency can occur when the diet is too high in protein. Long-term excessive consumption of salt or sugar can also lead to zinc deficiency. In general, diseases resulting from improper nutrition can lead to low zinc levels in the blood. Individuals suffering from alcohol dependence, atherosclerosis, skin diseases, liver cirrhosis, cancer, or heart diseases usually have a lower zinc content in the body. The zinc content in the body decreases under the influence of alcohol. Unfortunately, alcohol abuse is more common in men than in women. Under the influence of alcohol, the zinc content in muscles and blood plasma gradually decreases, while it decreases more rapidly in the liver. If someone suffers from ulcers on the legs or poorly healing wounds, a zinc ointment can help in healing. However, if alcohol is abused, this treatment will become ineffective. Chronic excess of zinc can also be harmful. A special antagonistic relationship exists between zinc and copper. Excessive zinc can lower the copper level in the blood and cause anemia due to copper and iron deficiency.

Men who particularly value physical activity will be pleased to learn that selenium is an effective way to prevent the destruction of muscle cells caused by free radicals. After every workout, there are more of these free radicals in the body, and they need to be neutralized. This action, known as antioxidant, is to reduce the harmful oxidation of cells, which sometimes leads to deformations and damage to the genetic material of the cell contained in the chromosomes. Selen, in combination with cobalt and magnesium, is an effective antioxidant factor that protects cells from these harmful processes. Selen is an effective means of preventing cancer, but also supports heart function and prevents diseases of the circulatory system. It works with vitamin E to prevent these diseases, as well as liver diseases. Selen influences the production of defense substances by the body in cases of infection threats. A wet summer and lack of appropriate conditions for drying grain, as well as contamination of potato harvests by fungi, can lead to the entry of toxins into the final consumers of food - humans. Therefore, it is worth paying attention to a sufficiently selenium-rich diet, which has a strong fungicidal effect.

Selenium deficiency leads to impaired muscle function, impaired heart function, improper sperm production. Where there is a severe shortage of this element, there is sudden infant mortality, especially in males, who need much more selenium than girls. It is paid to feed infants with breast milk. Female milk contains twice as much seleniums as cows.

Rich sources of selenium include seafood and ocean products, fish, especially herring, but also hard-to-find items on the market such as crabs, lobsters, crayfish, shrimp, squid. As a result, there is a lot of selenium in liver, pork kidneys, beef, veal, heart, lean red meat, eggs. Plant products contain significant amounts of selenium in grains grown on selenium-rich soils, whole grain bread, wheat bran, wheat germ, corn, tomatoes, yeast, mushrooms, garlic. However, the selenium content is not constant for the same products and depends on their origin. Cornflakes for breakfast can contain a lot of selenium if they come from selenium-rich varieties. Packaging of products should provide consumers with information on current and tested amounts of ingredients, including selenium. Yeast is a rich source of selenium, especially brewer's yeast, which is well absorbed by the body. However, they should be consumed wisely, as they contain too many nucleic acids, which can be harmful to health. Therefore, they should not be consumed in excess (2 g of brewer's yeast per day is enough). As long as the yeast is not digested, it continues to live in the digestive tract and feeds on B vitamins, mainly biotin (vitamin H). Therefore, before consuming yeast, it should be poured with boiling water, which will kill them. The poured water (after cooling) or milk can be drunk, but without sugar, as sugar, as mentioned earlier, impairs selenium absorption.

Although each of these minerals possesses nutrient properties, their excess in the body is not indicated and can be dangerous. Nowadays, we are more likely to lack adequate amounts of nutrients and minerals. This causes numerous ailments and diseases, beauty defects or decreased productivity. These should be treated as signals of decreasing the presence of certain elements in the organism, involving in it insufficiently productive processes and avoiding harmful mechanisms. The organism is usually best suited to restore equilibrium. However, it is the human who decides what enters his mouth, the digestive tract, and thus every tissue and cell of the body. It is important to take care of diversity and varied nutrition, increasing the chances of providing all necessary nutrients, of which magnesium, zinc, and selenium are only a small part. It is also worth checking the origin of products, their actual content and composition. Also, avoid all food processing procedures that consume precious nutrients.