We all know how essential it is for us to consume all nutrients in an appropriate amount, daily, in order to ensure the healthy functioning of our body. One such nutrient is the various types of vitamins. Vitamins play a very important role in regulating the functions of different parts of the body. They also help us fight from the smallest diseases to fatal conditions. Therefore, getting the right amount of vitamins is very important in our diet. Here we will talk about some of the best vitamins for men, and how exactly they benefit the body.
Vitamins Chart for Men
Given below is the information regarding the various vitamins for men, the benefits of each of these vitamins, their natural sources, and the recommended daily intake of each of these vitamins. A person may also take these vitamin in the form of supplements and pills. But, it is important to consult your doctor or nutritionist before taking these supplements. Their consultation is important to decide the correct dosage, so that any harmful side effects can be prevented. Every body is different and has varying requirements of vitamins.
|Vitamins||Benefits||Sources||Recommended Daily Intake|
||Beef liver, Eggs, Fish (Shellfish, Tuna, Cod liver oil), Chicken liver, Cheese, Butter, Whole milk, Carrots, Pumpkin, Spinach, Kale, Squash, Chillies, Sweet Potato, Mangoes, Raspberry, Watermelon, Plums||900 mcg|
|Vitamin B1 (Thiamine)||
||Whole grain products, Sunflower seeds, Oatmeal, Pine nuts, Other nuts, Lean pork and other Meat products, Wheat germ||1.18 mg|
|Vitamin B3 (Niacin)||
||Beef, Chicken, Tuna, Liver, Peanut butter, Barley, Rice bran, Wheat bran, Rice||16 mg|
|Vitamin B5 (Pantothenic Acid)||
||Egg yolk, Legumes, Brewer's yeast, Whole grains, Organ meats||5 mg|
|Vitamin B6 (Pyridoxine)||
||Bananas, Brewer's yeast, Wheat bran, Mackerel, Walnuts, Brown rice, Sunflower seeds, Liver, Salmon, Tuna, Meat||1.8 mg|
|Vitamin B9 (Folic Acid)||
||Lentils, Chickpeas, Kidney beans, Green leafy vegetables, Nuts, Oat bran, Liver, Brewer's yeast||400 mcg|
||Mussels, Oyster, Oily fish, Crab, Beef, Liver, Egg||2 mcg|
||Citrus fruits, Guava, Papaya, Kiwi, Green leafy vegetables, Broccoli, Capsicum, Red chillies||90 mg|
||Early morning sunlight, Dairy products, Herrings, Tuna, Fish oils, Egg yolk, Sunflower seeds, Sardines||15 mg|
||Safflower oil, Peanut oil, Peanut butter, Sunflower seed oil, Sunflower seeds, Almonds, Olive Oil||15 mg|
||Wheat bran, Milk, Liver, Green leafy vegetables||120 mcg|
Sometimes natural sources of vitamins are not enough, and you may have to resort to the intake of some vitamin supplements to get the necessary amount of these. These supplements are to be taken only after consultation with your doctor.