Men: five nutrients you're not getting enough of

According to a report in health and fitness magazine
Men's Health on February 24, 77 per cent of men aren't getting enough magnesium, are vitamin D deficient, and perhaps even short on vitamin B12.

Here's what you need to know about what may be missing in your diet.

1. Vitamin D - Great for bone health but it's so much more: A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. Ask your doctor to test your blood levels of 25-hydroxyvitamin D. "You need to be above 30 nanograms per milliliter," said Michael Holick, M.D., Ph.D., a professor of medicine at Boston University, in the report. If you come up short, Holick recommends taking 1,400 IU of vitamin D daily from a supplement and a multivitamin.

2. Magnesium - Surveys reveal that men are lacking in this mineral, consuming only about 80 percent of the recommended 400 milligrams per day. Fortify your diet with magnesium-rich foods, such as halibut and navy beans. Or supplement with a 250 mg supplement, but look for magnesium citrate, which is best absorbed by the body, states Men's Health.

3. Vitamin B12 - While most men do consume their daily dose of 2.4 micrograms, some medications, such as acid-blocking drugs and diabetes medications, can interfere with the vitamin's absorption in the body. Try eating lamb, salmon or fortified cereals to be sure you're covered.

4. Potassium - Nutrition surveys report men are eating just 60 to 70 percent of the recommended 4,700 mg a day. Fix the problem by eating half an avocado (contains about 500 mg potassium) or a banana (about 400 mg). One large russet potato contains 1,600 mg of potassium.

5. Iodine - Think table salt is the answer? When researchers tested 88 samples of iodized table salt, they found that half contained less than the recommended amount of iodine. Try getting more iodine not from salty foods but from milk. Or eat at least one serving of eggs or yogurt a day.

Read more here: http://www.menshealth.com/mhlists/five-essential-nutrients/

 

News
news

Lincoln MP Karl McCartney 'denied all knowledge' of the Twitter activity

News
Michael Buerk in the I'm A Celebrity jungle 2014
people
News
The author PD James, who died on 27 November 2014
people

Detective novelist who wrote Death comes to Pemberley passed away peacefully at her home, aged 94

Arts and Entertainment
Joel Edgerton, John Turturro and Christian Bale in Exodus: Gods and Kings
filmDirector said film would 'never have been financed' with ethnic minority actors in key roles
PROMOTED VIDEO
Life and Style
ebookNow available in paperback
Life and Style
ebooksA superb mix of recipes serving up the freshest of local produce in a delicious range of styles
Life and Style
tech
News
people
Life and Style
tech Manband spurn Spotify to stream album exclusively with Google
News
Irradiated turkey and freeze dried mash potato will be on the menu this thanksgiving
video
News
Andy Murray with his girlfriend of nine years, Kim Sears who he has got engaged to
peopleWimbledon champion announces engagement to girlfriend Kim Sears
Latest stories from i100
Have you tried new the Independent Digital Edition apps?

ES Rentals

    Independent Dating
    and  

    By clicking 'Search' you
    are agreeing to our
    Terms of Use.

    iJobs Job Widget
    iJobs General

    Recruitment Genius: Part Time Telesales / Appointment Maker

    £10000 - £15000 per annum: Recruitment Genius: A professional telesales/appoin...

    Recruitment Genius: Senior Execution Trader

    £30000 - £250000 per annum: Recruitment Genius: A global Rolling Spot FX, Comm...

    Austen Lloyd: Clinical Negligence Associate / Partner - Bristol

    Super Package: Austen Lloyd: BRISTOL - SENIOR CLINICAL NEGLIGENCE - An outstan...

    Recruitment Genius: Domestic Gas Service / Breakdown Engineer - Stafford / Stoke

    £27000 - £33000 per annum: Recruitment Genius: Domestic Gas Service and Breakd...

    Day In a Page

    Cameron, Miliband and Clegg join forces for Homeless Veterans campaign

    Cameron, Miliband and Clegg join forces for Homeless Veterans campaign

    It's in all our interests to look after servicemen and women who fall on hard times, say party leaders
    Millionaire Sol Campbell wades into wealthy backlash against Labour's mansion tax

    Sol Campbell cries foul at Labour's mansion tax

    The former England defender joins Myleene Klass, Griff Rhys Jones and Melvyn Bragg in criticising proposals
    Nicolas Sarkozy returns: The ex-President is preparing to fight for the leadership of France's main opposition party – but will he win big enough?

    Sarkozy returns

    The ex-President is preparing to fight for the leadership of France's main opposition party – but will he win big enough?
    Is the criticism of Ed Miliband a coded form of anti-Semitism?

    Is the criticism of Miliband anti-Semitic?

    Attacks on the Labour leader have coalesced around a sense that he is different, weird, a man apart. But is the criticism more sinister?
    Ouija boards are the must-have gift this Christmas, fuelled by a schlock horror film

    Ouija boards are the must-have festive gift

    Simon Usborne explores the appeal - and mysteries - of a century-old parlour game
    There's a Good Girl exhibition: How female creatives are changing the way women are portrayed in advertising

    In pictures: There's a Good Girl exhibition

    The new exhibition reveals how female creatives are changing the way women are portrayed in advertising
    UK firm Biscuiteers is giving cookies a makeover - from advent calendars to doll's houses

    UK firm Biscuiteers is giving cookies a makeover

    It worked with cupcakes, doughnuts and macarons so no wonder someone decided to revamp the humble biscuit
    Can SkySaga capture the Minecraft magic?

    Can SkySaga capture the Minecraft magic?

    It's no surprise that the building game born in Sweden in 2009 and now played by millions, has imitators keen to construct their own mega money-spinner
    The King's School is way ahead of the pack when it comes to using the latest classroom technology

    Staying connected: The King's School

    The school in Cambridgeshire is ahead of the pack when it comes to using the latest classroom technology. Richard Garner discovers how teachers and pupils stay connected
    Christmas 2014: 23 best women's perfumes

    Festively fragrant: the best women's perfumes

    Give a loved one a luxe fragrance this year or treat yourself to a sensual pick-me-up
    Arsenal vs Borussia Dortmund: Alex Oxlade-Chamberlain celebrates century with trademark display of speed and intuition

    Arsenal vs Borussia Dortmund

    The Ox celebrates century with trademark display of speed and intuition
    Billy Joe Saunders vs Chris Eubank Jnr: When two worlds collide

    When two worlds collide

    Traveller Billy Joe Saunders did not have a pampered public-school upbringing - unlike Saturday’s opponent Chris Eubank Jnr
    Homeless Veterans Christmas Appeal: Drifting and forgotten - turning lives around for ex-soldiers

    Homeless Veterans Christmas Appeal: Turning lives around for ex-soldiers

    Our partner charities help veterans on the brink – and get them back on their feet
    Putin’s far-right ambition: Think-tank reveals how Russian President is wooing – and funding – populist parties across Europe to gain influence in the EU

    Putin’s far-right ambition

    Think-tank reveals how Russian President is wooing – and funding – populist parties across Europe to gain influence in the EU
    Tove Jansson's Moominland: What was the inspiration for Finland's most famous family?

    Escape to Moominland

    What was the inspiration for Finland's most famous family?