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Boron is a trace mineral that helps maintain healthy testosterone levels and bone health.  Optimal levels of boron are also connected with increased muscle gain and fat loss.  It may also protect against prostate cancer.  As you get older, the body produces less boron, so it is important to eat foods that contain boron or take a multi-vitamin that contains boron.  Plant-based foods, such as walnuts, avocado, broccoli, and red grapes, are high in boron.

Calcium is essential for bone health and also linked to reduced weight.  Studies have shown that men who get the recommended 1000mg of calcium a day weigh less than men who do not.  While you can get calcium from a supplement, it is best to get calcium from foods.  You can find calcium in dark leafy greens, such as spinach, and low-fat milk and yogurt.  Vitamin D helps your body absorb calcium, so be sure to eat foods that also contain vitamin D or fortified with vitamin D, such as salmon and tuna.  Exercising outdoors whenever possible also helps give you a boost of vitamin D. 

Coenzyme Q10 helps cells maintain energy to fuel your body.  Coenzyme Q10 is linked to decreased risk of prostate and other forms of cancer.  It may also help reduce the signs of aging.  The older you get, the less your body will produce Coenzyme Q10.  Coenzyme Q10 can be found in lean meats and dark green leafy vegetables, but the best way to increase Coenzyme Q10 levels is by taking a supplement. 

Magnesium is a mineral that helps regulate hundreds of bodily functions.  Studies show that 77% of men are magnesium deficient.  Insufficient magnesium can affect your sleep cycle, metabolism, protein synthesis, blood sugar control, and blood pressure – all directly related to fat loss.  Minor conditions associated with magnesium deficiency include migraines/headaches, chronic fatigue, and constipation.  Spinach, pumpkin seeds, figs, and almonds are some foods rich in magnesium. 

Omega-3 Fatty Acids is key for heart health.  Although cardiovascular disease is the leading killer of American men and women, men are more likely to have and die of coronary heart disease.  Men who are getting enough omega 3 fatty acids tend to have better heart health.  Omega 3 fatty acids keep blood pressure and triglyceride levels low, help the heart beat more regularly, and prevent blocked arteries and blood clots.  Foods rich in omega 3 fatty acids include salmon, tuna, and eggs.  Fish oil is also a good source of omega 3 fatty acid.  Note: not all fish oil is equal.  Make sure to buy a high-quality fish oil with the correct strength for your particular needs.

 

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