When people reach middle age, their diet should be diversified, mainly based on cereals, and eat more vegetables, fruits, potatoes and other foods to maintain health. The following is a list of health-preserving foods for middle-aged men compiled by me. I hope you all like it!

Health-preserving foods for middle-aged men

1. Supplementing vitamin B6

Vitamins B6 helps improve human immunity and prevents skin cancer, kidney stones, etc. It also breaks down homocysteine, an acid that is one of the risk factors for stroke.

Men need 2 mg of vitamin B6 a day, which is equivalent to the content of 2 large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes, pears, etc.

2. Eat foods containing vitamin A

Vitamin A helps improve people’s immunity, prevent cancer, and protect people’s vision. Middle-aged men need to consume 1,000 micrograms of vitamin A every day, but excessive consumption is harmful to the body.

Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupe, etc.

3. Vitamin E should be abundant

Vitamin E has the effect of delaying aging and avoiding the decline of sexual function. At the same time, vitamin E is an antioxidant that can prevent free radicals from damaging blood vessel walls, thereby preventing atherosclerosis and coronary heart disease. Vitamin E is contained in cereal germ, egg yolks, nuts, vegetable oil, chicken, peanuts, and sesame seeds. Middle-aged people should not be afraid of eating egg yolks. One egg a day has more advantages than disadvantages.

4. Eat foods containing magnesium

Magnesium helps regulate human heart activity, lower blood pressure, prevent heart disease, and improve men’s fertility. In the diet of middle-aged men, it is recommended that men should eat 2 bowls of oatmeal with milk and 1 banana for breakfast. Foods rich in magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.

5. No matter how busy you are every day, you should drink water

As the saying goes, running water does not rot, and the same is true for the human urinary system. After water is absorbed, it will be excreted from the kidneys. The role of urine is not only to excrete waste from the body, but also to use physical momentum to wash away those micro-stones so that they cannot form. It can also wash away those germinated bacteria and prevent them from forming. Infect. It can be seen that men must pay attention to drinking water. Because middle-aged people are usually busy with work, many people do not bother to drink water during working hours. Over time, some people have even become accustomed to not drinking water during working hours. In addition, many middle-aged people usually lack exercise, which leads to the onset of middle-aged stones. The rate is relatively high.

6. To stabilize your mood, you need calcium supplements

Calcium is an important element in the human body. It is not only the main component of bones and teeth, but also has the effect of calming your mood. People with a bad temper should eat more. Eat dairy products such as milk, yogurt, and cheese, as well as calcium-containing foods such as dried fish and bone broth.

7. Consuming a certain amount of chromium

Chromium helps promote the metabolism of cholesterol and enhances the body's endurance. In addition, it can also promote muscle formation under certain physical conditions. Avoid excess fat. Middle-aged men need at least 50 micrograms of chromium per day, while those who are more active need 100-200 micrograms of chromium per day. Such a dose of chromium is difficult to obtain from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as multivitamins and minerals) or drink beer.

8. Stay away from raw seafood in business meals

Grilled and boiled raw seafood has become a food fashion, salmon sashimi, elephant clams, seabass, horse fish, seafood, snakes, crabs, etc. have become A delicious meal for entertaining clients and friends. However, due to the high probability of parasites and bacteria in this food, and the excessive pursuit of delicious taste, the cooking is not sufficient. When people taste the fresh seafood, they don't know that they are getting sick from the mouth.

9. Drinking has pros and cons

Drinking 20-30 ml of red wine every day can reduce the incidence of heart disease by 75%, while drinking too much beer will accelerate myocardial aging. Increase the amount of lead in the blood.

Key points of health maintenance for middle-aged men

1. Eat more 4 kinds of food

Fu Jinru, honorary chairman of Tianjin Nutrition Society, said that when middle age, people should try their best to To achieve a balanced diet, in addition to ensuring a regular diet and eating seven-to-one meals to fullness, you must also eat more fresh fruits, vegetables and whole grains, and eat less fried and barbecued foods. Avoid eating too much, including fish and meat. A Japanese study found that you should eat 4 more foods after the age of 40: soy products can improve bone density, oats can help lower cholesterol, almonds can help control blood sugar, and eating deep-sea fish 4 times a week can improve high blood pressure.

2. Quit smoking as soon as possible

According to relevant scientific research, tobacco contains more than 250 harmful and carcinogenic substances, which can cause great harm to the respiratory system, cardiovascular and cerebrovascular systems. Therefore, it is never too late to quit smoking. Relevant research shows that quitting smoking at the age of 40 can effectively extend your life by 9 years.

In addition, when people reach middle age and their careers are beginning to pick up, socializing is unavoidable. If you have a drink, you must not return without getting drunk, otherwise your liver will be seriously damaged.

Experts suggest that you must control the amount of alcohol you drink. No more than 2 taels of low-alcohol liquor, no more than 1 tael of medium-alcohol liquor, no more than 25 ml of hard liquor, and no more than one bottle of beer a day.

3. Do strength exercises

When people reach middle age, their metabolism begins to slow down and the chance of obesity increases. If exercise is not taken seriously, the risk of chronic diseases will double. Cook, a professor of kinesiology at Leeds Metropolitan University in the UK, pointed out that after the age of 40, muscles will gradually decrease. It is recommended to perform strength training such as dumbbells, barbells, resistance bands, etc. that can help "rebuild" muscle groups, three times a week, every day. It is advisable to perform 8 to 10 groups at a time. If you don’t have time, walking or brisk walking for 30 minutes every day is also good for your health.

4. Change your mentality and live a subtractive life

Around the age of 40, many people have to face the "mid-life crisis". They may be in a bottleneck period and stagnant in their careers; There are old people at the top and young people at the bottom, and the burden of life is heavy. In this regard, experts pointed out that what people struggle with in middle age is their mentality. If accumulating knowledge and experience when young is addition, after the age of 40, you must learn to do subtraction and clear up negative emotions in time. Adjusting the relationship between work and life and paying more attention to yourself and your family can make people more open-minded.

5. Adjust your marriage

When you are forty years old, your life will lose the sweetness and romance of love and newlyweds, but there will be many more trivial matters in your daily life. Straight marriages will be in crisis. Relevant experts suggest that even after the age of forty, a honeymoon period should be created. The couple can arrange for themselves to travel continuously, cultivate similar hobbies together, and find the feeling of falling in love.

6. Pay attention to physical examination

Traditional Chinese medicine believes that after the age of 40, the internal organs and twelve meridians begin to decline, and the external manifestations are that the skin becomes increasingly loose, the facial luster slowly disappears, and the hair changes. Waiting in vain, and the internal changes are that the cardiovascular and cerebrovascular systems become fragile and chronic diseases begin to accumulate, so regular physical examinations are very necessary.

Experts suggest that in addition to basic items such as blood pressure and blood sugar, 40-year-olds are advised to increase examinations of blood vessels, prostate, bones and joints, Helicobacter pylori infection, tumor markers, breast, cervix, and thyroid. People with family genetic diseases should undergo targeted examinations.

7. Start brain training

Once they turn 40, many people suddenly find that they are easily distracted and forget things. ?These are the epitome of the mental crisis in middle age. ?Experts say that you can do aerobic exercise for your brain every day, such as turning the clock and desk calendar upside down to make it more difficult to watch.

Try to change your route home and re-understand your surroundings; adjust the layout of your home every few months. In addition, you should always detoxify your brain and decompress your brain through laughter, meditation, listening to music and other methods that can relax the body.

8. Protect your teeth

Experts say that after the age of 40, saliva secretion decreases, the self-cleaning ability of the oral cavity becomes worse, and the teeth begin to "go on strike", leading to periodontitis, tooth soreness, and gum disease. Problems such as redness and swelling will follow. Therefore, middle-aged people should pay more attention to oral health care. After the age of 40, in addition to brushing your teeth every morning and evening, you must also have your teeth cleaned once a year.

Kidney-tonifying foods for middle-aged men

1. Loach

Loach contains high-quality protein, calcium, vitamin B1, niacin, fat, phosphorus, iron, and vitamins A etc. It is sweet in taste and neutral in nature, and has the effects of nourishing qi, nourishing kidneys and promoting essence. It has a good effect on regulating sexual function. Loach contains a special protein that promotes sperm formation. Adult men often eat loach to nourish and strengthen their body.

2. Donkey meat

As the saying goes: Goose meat in the sky, donkey meat on the ground. ?Donkey meat is delicious and is a high-protein, low-fat and low-cholesterol meat. Traditional Chinese medicine believes that donkey meat is sweet and cool in nature, and has the effects of nourishing qi and blood, nourishing yin, strengthening yang, calming the nerves and removing troubles. Donkey kidney is sweet in taste and warm in nature. It is beneficial to the kidneys, strengthens yang, strengthens muscles and bones. It can treat impotence, soreness and weakness of waist and knees.

3. Snake meat

In recent years, eating snake meat has become a fashion. When two snakes mate, it will last for a long time (up to 6 to 24 hours for vipers). Eating snake meat can effectively prolong the sexual life.

4. Pigeon meat

White pigeons have very strong fecundity and strong sexual desire, and the males and females mate very frequently. This is due to the particularly strong secretion of sex hormones in white pigeons, so people regard it as White pigeon is a wonderful product for supporting yang qi and strengthening the body. It is believed to have the effect of replenishing kidney qi and strengthening sexual function.

White pigeon eggs are more effective than white pigeon meat. It has been determined that white pigeon eggs, like white pigeon meat, contain a lot of protein, vitamins, iron and other ingredients, and their nutritional value is very high. The following dietary remedies have a good effect on strengthening the essence and nourishing the kidneys.

5. Quail

Quail As the saying goes, if you want to eat birds, you should also count quails. Quail meat is tender and fragrant, fragrant but not greasy, and has always been classified as a top-quality wild bird. Quail meat is not only delicious and nutritious, but also contains a variety of inorganic salts, lecithin, hormones and a variety of essential amino acids.

Quail meat and eggs are very good supplements and have a tonic and strengthening effect.

Traditional Chinese medicine believes that quail meat can replenish the five internal organs, replenish essence and blood, warm the kidneys and help yang. Men who eat quail regularly can enhance sexual function, increase strength, and strengthen muscles and bones.