Being a man is not easy in the speeding 21st century. Especially being an active man who, in addition to structured professional life, should also have an insight into his health. In addition to exercising and regular physical activity, it would be appropriate for him to also take care of appropriate supplementation - we are not talking about protein supplements or creatine. We'll take a magnifying glass and look inside the male body. All this in order to check what minerals are crucial for the male body's economy, and thus, increase the chances of health.
Okay, but how do you determine what minerals are especially important for a man? Contrary to appearances, it's very simple. This can be done by analyzing the composition of male sperm. In one teaspoon - because this is the average volume per serving - there are several of them. It is logical, therefore, that if we can lose them regularly, it is worth taking care of their successive replenishment.
Zinc, potassium, calcium, magnesium and selenium. Microelements, i.e. vitamins and minerals, as the name says, are often needed in only a trace amount (such as selenium or iodine), but we ensure they are needed for the proper functioning of the body. Longer deficits of some of them are enough and all our training efforts can be wasted, not to mention that extreme deficiencies can bring us various diseases (see vitamin C and scurvy).
Our king of life, remember? Let's remind - magnesium is a key mineral in the body's economy. Proper magnesium saturation helps maintain normal blood pressure, protects our "sugar", is responsible for muscle contractile functions and energy production in cells. Magnesium is key to maintaining a healthy heart, mainly its rhythm. It is very difficult to determine the levels of magnesium in the body because most of it is found in bones and muscles, and in the case of a deficiency in blood it is "extracted" from them. Therefore, active men should pay particular attention to magnesium supplementation.
So unless you train like Rocky to fight Ivan Drago, all you need is a properly balanced diet rich in this mineral. Nuts, avocados, brown rice, buckwheat and even potatoes. Magnesium can be found in many foods, including fruit and vegetables, as well as meat. The adult male body needs from 400 to even 800 mg of magnesium per day.
Zinc is a trace mineral, but you can certainly be considered the head of this category when it comes to the role it plays in the male body. It is very important for cells and is responsible for their proper growth, division and DNA synthesis. Especially maturing boys need zinc and it is key to their proper development.
Its health-promoting effect consists in increasing our immunity and regenerative processes. Recent studies have shown that this mineral is even crucial when it comes to the synthesis of testosterone - a hormone with which masculinity is associated.
Another key trace mineral. Selenium is responsible for a man's fertility to a great extent. As with zinc, its deficiencies result in a number of disorders related to this matter.
Simply put, selenium is like a shield for our semen and protects sperm from potential danger. In itself, selenium is an extremely important antioxidant and is needed by our thyroid gland, which, together with iodine, guarantees its proper functioning.
On average, in one serving of semen a man's body "gets rid" of up to 3% of the daily demand for this mineral. But most is lost with ... then. It is during physical activity (or disease states associated with high body temperature) that potassium escapes like crazy.
Its main role in the male body is to ensure normal heart rhythm and contraction of muscle fibers. Professional athletes need a lot of potassium. You get up in the morning after yesterday's workout and you get calf cramps - you need potassium almost 100% (but you can also have a magnesium deficiency).
Its main task is to ensure proper thyroid function, which this mineral does by regulating hormones. Iodine is mainly responsible for the metabolic rate in the human body. It also contributes to ensuring adequate body immunity. Extreme iodine deficiencies are a risk of hypothyroidism and ugly-looking goiter. Where can you find iodine? In food - fish, seaweed and even dairy products such as yogurt. The male body needs around 150 micrograms a day for the thyroid to perform its role properly.
Strong teeth, bones, joints and high body resistance - this mineral is responsible for all this. It is also worth remembering that calcium is part of some types of cell walls and plays an important role in the electrolyte economy, and where effort goes there electrolytes. 99% of the calcium present in the human body is found in bones, the rest floats in the cell fluid in the form of ions.
Calcium activates many enzymes, conducts bioelectric impulses, is involved in blood clotting and in muscle contraction (including heart). It helps in regeneration and supports the secretion of hormones. The body of an adult male needs from 1000 up to 2000 mg calcium per day