Generally speaking, men need much more amount of the major nutrients than women. Here we will introduce some kinds of nutrients which are particularly important to men.

First,
In all the nutrients, water is the most important, especially for those men who are muscular. The water contained in muscle is three times more than fat. Water can not only lubricate joints, regulate body temperature, but also can supply a variety of minerals to the body. An average person needs at least 2 liters of water per day, which is equivalent to the capacity of eight glasses. If you like sports, the requirements should be doubled.

Second,
Studies have shown that, the normal intake of magnesium can reduce the morbidity of heart disease, and lower blood pressure. Magnesium can also enhance the reproductive capacity, because it can increase the vitality of the sperm. You can get two-thirds of the daily requirement of magnesium from two bowls of porridge meal plus skim milk and a banana for the breakfast. Foods such as beans, nuts, oat cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.

Third,
The body needs enough zinc to ensure the activity of sexual desire, as well as the healthy and normal state of the sexual function and reproductive capacity. Doctors often use zinc to treat impotence. Zinc can accelerate the healing of wound, and it is also very effective to resist against many diseases. Researches have shown that the normal daily requirement of zinc is 15 milligrams for an average man. However, the actual intake is often only 2/3 of that. If men take a large amount of exercise, more zinc is needed, because men tend to lose much more zinc than women when they sweat. One piece of lean beef weighed 110 grams can provide half of the daily requirements of zinc. Other zinc-rich foods are turkey, seafood, cereals, beans and so on.

Fourth,
Chromium is the mineral which is necessary to sustain human life. It can not only lower the level of cholesterol and increase the endurance of the athletes, but also can increase the muscle and reduce the fat for the bodybuilders. An ordinary man needs at least 50 mg of chromium every day. Men who love sports need 100 to 200 mg. The best source is the multi-dimensional mineral mixture containing chromium. Another source is the yeast which is used to make wine.