Cuisine & Cultureman’s health special 4/06 Web Site: http://www. Geocities.com/tangweihua_un
Cuisine & Culture’s March Women’s Day special has drawn scattered comments not
surprisingly from our male colleagues and friends expressing envy that the March
Women’s Day special now appears to become an annual ritual. They propose, half
heartedly and half jokingly, a man’s yearly issue on the Father’s Day. Cuisine & Culture finds the proposal both tempting and troubling. Admitting loud and clear that
our female colleagues and friends do deserve, and rightly so, a yearly issue specially
devoted to their health and nutritional wellbeing, Cuisine & Culture must point to its gender balanced approach to show that our male colleagues and friends are not at all
forgotten. If anything male health and nutrition oriented contents probably take up
more space than that devoted to their female counterparts. As a case in point one may
merely review the January New Year’s issue.
Without belabouring further on the issue Cuisine & Culture does wish to “mend fences” with our brothers with a special issue on important nutrients man cannot afford to go without.
Nutrients Crucial for Male
Men and women understandably vary in their nutritional requirements. A man needs much
more nutritional intake than his female counterpart for the obvious reasons of bigger size,
more muscles, and quicker metabolism.
In addition, more prone than their female counterparts to such predispositions as high
cholesterol level, hyper blood pressure, coronary heart disease, stroke, colon and prostate
cancers, and gall and kidney stones, etc, men depend far more on the following vitamins and
minerals for preventing and treating the aforesaid killers striking men more frequently than
Cuisine & Culture wishes now to present these vitamins and minerals in their alphabetic
Crucial to the maintenance of vigour this mineral works to reduce both fat and cholesterol
level and increase stamina and muscle strength. A man of active life normally requires 100 to
200 milligrams of chromium a day which amount however is hard to come by from the intake
of daily diet. The best source therefore is from a mineral compound supplement tablet with
strong chromium content.
Strictly speaking fibre cannot be counted as a nutritional element. It merely travels through a
human body without being absorbed. Regular intake of fibre in large quantity, however, works to reduce cholesterol and high blood pressure. Diet rich in fibre is widely known to minimize chances of men falling victim to colon cancer which ranks Number 3 among the
carcinomas most commonly striking men. Fibre works also to control blood content of a
diabetic patient while reducing fat. Ideal daily intake of fibre for a man should be between 18 and 35 grams. Two medium sized apples contain approximately 14 grams of fibre which also comes from whole wheat bread, oak meal, pear, strawberry, broccoli, celery, carrot, etc.
Magnesium performs an important role of regulating rate of the heart beat. Results of
research studies indicate regular consumption of a normal amount of magnesium yields such advantages as reduced incidence of heard disease, lower blood pressure, invigorated
reproductive power, for magnesium works to invigorate sperms. A large bowl of oak meal
with a glass of milk plus a banana provides you with 2/3 of the required daily magnesium intake. Other magnesium rich food stuff includes beans, nuts, seafood and green vegetables.
Vitamin A reinforces immune system working thereby against cancer. Vitamin A works also to protect eyesight in a big way. A man’s ideal daily Vitamin A consumption is about 1000 milligrams and half a bowl of steamed carrot provides four times of that. Other food stuff rich
in Vitamin A includes dairy products, fish, liver, apricot, tomato, which form normal daily
diet providing sufficient Vitamin A. There is no need therefore for additional Vitamin A supplement.
Like its Vitamin A brother Vitamin B6 beefs up immune system. It helps prevent skin and
bladder/urinary cancers and kidney stones. It helps too in treating insomnia. Two milligrams
of Vitamin B6 which two bananas provide is the ideal amount you need daily. Chicken, fish,
liver, potato, pear and sunflower seeds, etc are other Vitamin B6 rich food items. A word of caution from doctors though who advise against over dose of Vitamin B6 which could be toxic. Daily intake should never exceed 50 milligrams.
Much like its Vitamin A and Vitamin B6 family members Vitamin C too works to strengthen immune system, prevent cancer, and reduce incidence of heart disease. It also helps protect
teeth, prevent cataract, expedite healing of wound, and allay asthma. Sufficient intake of
Vitamin C also plays an anti-aging role. Orange, broccoli, green pepper, grape fruit etc are
common Vitamin C rich items. Regular consumption of Vitamin C supplement of an appropriate amount does no harm either.
Here comes the last member of the Vitamin family men need most which studies show
reduces cholesterol and prevents gathering of blood platelet in arteries, builds up immune
system, and cleanses impurities off the body. Hard nuts such as apricot kernel/almond, peanut
and walnut are Vitamin E rich items which however are not part of common daily diet which
therefore does not provide sufficient Vitamin E. Fortunately though Vitamin E tablet is a relatively safe supplement. A daily intake of approximately 250 milligrams is considered
Water figures most prominently among all the nutritional elements for men who’re more
muscular than their female counterparts. Water supplies various minerals required by human
bodies while lubricating joints and regulating body temperature. Water means life and this is an understatement. Because of their greater muscle composition of their bodies (man 40%
versus woman 23%) men need more water, at least two litres a day. For a sports lover
maintaining active daily exercises the required amount should double.
Sufficient daily intake of Zinc works as well as Vigara for men. Zinc works to maintain healthy male sexual functions and reproductive power. Doctors are known to make zinc part
of therapy for impotence. In addition, zinc functions well in healing the wounds and fighting
diseases. Ideal daily intake for men is recommended at 15 milligrams. Zinc rich items include shelled sea food, turkey, beans, oat meal and beef. A 110 gram piece of lean beef provides 2/3
of daily zinc requirement.
Cuisine & Culture sources its materials online through a variety of
sites and channels, which, for reason of simplicity, are omitted but can be provided
upon request. Certain materials come in languages other than English which Cuisine &Culture renders into English to the best of its ability. Cuisine & Culture is not in a position to verify the accuracy of the materials obtained online and provided herein.
Reader’s discretion is kindly advised.
A Special Acknowledgement of Thanks from Cuisine & Culture
Cuisine & Culture wishes to express its heartfelt thanks to Kevin Wambura of the
ITS team here in Nairobi and Yawtsong Lee, a veteran interpreter in New York for
their technical advice and assistance and is hereby extremely pleased to retain them
as Technical Advisors to Cuisine & Culture.
Cuisine & Culture