Generally speaking, the amount of the main nutrients needed by men is much more than that of women. And following five kinds of nutrients are particularly important to men.

First, vitamin A
Study found out that vitamin A can improve the immunity and has an anti-cancer effect. What's more, it has great benefit for the protection of eyesight. The normal daily intake of vitamin A for a normal man is 1000 mg. Foods rich in vitamin A include carrot, liver, dairy products, fish, tomato, apricot and melon. Experts do not suggest an additional supplement of vitamin A.

Second, vitamin B6
This essential nutrient of the body plays an important role in immunity improvement. Studies have shown that vitamin B6 can also prevent skin cancer and bladder cancer, protect the kidney from calculosis, and it is also helpful in the treatment of insomnia. A normal man just needs 6 mg of vitamin B6 every day. Foods rich in vitamin B6 are chicken, fish, liver, potatoes, avocados and sunflower seeds. Experts remind not to take in more than 50 mg of vitamin B6 every day.

Third, vitamin C
Vitamin C can enhance the immunity, prevent cancer and cataract, reduce heart disease and stroke, accelerate wound healing, as well as relieve asthma. What's more, it is also effective in the treatment of infertility and cold. The sufficient supply of vitamin C can delay the aging process. Cauliflower, melon, green pepper, grapefruit are all good sources of vitamin C.

Fourth, vitamin E
Research shows that vitamin E can lower cholesterol, prevent the accumulation of platelets in the arteries, enhance immunity, remove impurities in the body, and prevent cataract. Foods which contain plenty of vitamin E include almonds, peanuts and pecans. It is difficult to get enough vitamin E only from our daily diets, so it is necessary to take some vitamin E pills, so as to supply enough vitamin E to the body.

Fifth, cellulose
Diets which are rich in cellulose can reduce the incidence of colon cancer, help control the glycemic index of diabetes patients, and can even help you lose weight. The ideal daily intake of cellulose for a normal man is 18 to 35 grams. Foods rich in fiber include whole wheat bread, porridge, brown rice, strawberry, pear and a variety of vegetables like broccoli and carrots.

Apart from the above essential vitamins and fibers, there are also other nutrients which are necessary to men, such as water and some mineral substances such as magnesium, zinc, chromium and so on. Therefore, men should try to take in more of these nutrients in their daily diets.