A human body needs lots of vitamins, minerals, and many other nutrients to stay fit, healthy, and strong. Both men and women need these health boosters from time to time. But when it comes to men, their body needs more vitamins. They deal with many physical, emotional, and work-related stresses. This hampers their immune system, so they require more vitamins to meet their needs and keep fit. Especially during the outbreak of Covid-19, people are exposed to the pandemic and hence need to have supplements or a balanced diet that contains all vitamins, minerals, carbs, fats. Therefore, to boost immunity a few changes in the lifestyle are recommended.
- Avoid taking alcohol as it lowers down the immunity if consumed in excess amount.
- Give up smoking because it affects the functioning of the lungs.
- Stop taking processed, or junk food because due to the use of preservatives these foods are hard to digest.
- To improve digestion drink hot water or consume ginger tea.
- Include salad and leafy vegetables in your daily diet that are high in vitamin A, C, and B, iron, fabric acid, etc.
- Enjoy 7-8 hours of sound sleep.
- Schedule meals at the same time every day.
- Incorporate daily exercise, walking, or yoga into your routine.
- Wash hands regularly for personal hygiene and skin health.
- Add Ayurvedic medicines to boost the immune system.
Include natural immunity-boosting foods and a dose of sunlight regularly to improve your immunity. It’s very common that men care about their health less. But it is a serious issue, as lack of some nutrients leads to weak immunity and bad health. So men should intake micronutrients (vitamins and minerals) regularly. There are some vitamins for men's good health and immunity:
Vitamin D: It’s generally taken from the sun to strengthen bone health. Vitamin D helps in the prevention of cancer, diabetes and depression. It also prevents heart diseases, and improves immunity in men. In some studies, it has been found that vitamin D helps in increasing testosterone levels.
It has been proven that men should get 600 IU of vitamin D every day and men over 70 should be given 800 IU daily to boost immunity.
Vitamin B-12: Deficiency in this vitamin can lead to many health problems like weakness, fatigue, weight loss, constipation, depression, dementia, and loss of appetite all affecting the immune system among men. For males who are vegetarians or vegans usually lack vitamin B12 as the most common vitamin B12 sources are animal-based foods. So such individuals should include fortified cereals rich in vitamin B12 to boost immunity. Consuming 2.4 mcg of B12 daily is essential for men. It helps in the formation of (RCB) red blood cells, nerves, and DNA.
Vitamin C: This vitamin helps in recovery, aids in cancer prevention and improving immunity. It's the best source of antioxidants that fight cell damage. Consuming vitamin C helps in muscle formation, blood vessels, and collagen. Its deficiency causes scurvy, fatigue, inflammation in gums and also leads to depression, tooth problems, poor healing of wounds, and joint pain. Most smokers or people who don’t eat a balanced diet are prone to vitamin C deficiency. A plant-based diet with fruits and vegetables is the best source of vitamin C. Therefore, to boost immunity in non-smokers 35 mg of vitamin C is enough and for smokers, 90 mg of additional supplement is very helpful.
Vitamin A: Apart from boosting immunity in men, vitamin A supports healthy eyes and lowers the risk of prostate cancer, a common health issue found in men. Therefore, products like milk, cheese, carrots, broccoli, salmon, leafy vegetable, apricots, mangoes, and squash should be included in their diet.
Vitamin B-6: This vitamin supplement supports the biochemical reactions of the immune system. It is responsible for the formation of white blood cells (WBC) to regulate the immune response. The activity of the WBC is directed by vitamin B6 with the help of interleukin - 2 protein. Consumption of vitamin B-6 reduces depression, Alzheimer’s disease, heart problems, and prevents anemia. It promotes mood, brain health, and regulates emotions. The deficiency of B6 can result in reduced formation of antibodies that help fight various infections. Therefore, it is advisable for men to consume B6 to boost immunity.
Vitamin E: This supplement supports the immune system in males and helps in the regeneration of cells. It is high in antioxidants and anti-inflammatory agents that are essential for your health. The substances found in vitamin E protect cells against free radicals caused by smoking and exposure to radiation. Free radicals promote heart problems, cancer, and other chronic diseases. Hence, a proper intake of vitamin E can help improve immunity among men.
Consuming the right balance of nutrients is very essential for men to make their bodies more powerful and energetic. A healthy diet with lots of vitamins will contribute to staying strong and active all through their life. For better health and reducing the risk of diseases, a nutrient-rich diet is the best option.
Consuming vitamins A, B, C, D, and E on a regular basis will help men strengthen their immunity and fight various infections. To stay fit and strong it is advisable to eat a healthy diet that includes fruits, leaf vegetables, and fortified cereals. Including regular exercise, walking, and good sleep in your daily routine is also suggested. There are many multivitamins designed for men to provide all the nutrients they need. Incorporating these in their diet will improve overall health including digestion, heart and brain health, and, of course, immunity. So, always make sure to consume the various vitamins to enjoy a long and disease-free life.