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Vegetables Are a Key Part of Nutrition for Men's Health
Learn about key nutrition recommendations for men, plus how to meet them through food first. Parents need veggies just as much as kids do. Not only is it important to lead by example, but vegetables also contain dietary fiber, vitamins, minerals and phytonutrients that promote health as we age and help reduce the risk of chronic diseases including heart disease, diabetes and some cancers.
Whether it's for powering through a workout, rounding up the kids to get to school on time or accomplishing a big work project, our lives demand a lot of energy. A balanced eating pattern that includes vegetables from all subgroups can help fuel you throughout the day. This includes vegetables that are dark green, red and orange, starchy, beans, and peas.
Even though vegetables are a great source of nutrients, water-soluble vitamins such as vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to high temperatures and long cooking times or lost when cooking water is discarded. To keep the vitamins in your vegetables from escaping:
- Leave edible skins on vegetables or trim as little as possible but be sure to wash them first.
- Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of water and heat they are exposed to.
- Cooler temperatures help preserve vitamins, so it is recommended that some produce be stored in the refrigerator.
Looking for veggies high in antioxidants? Try asparagus, beets, broccoli and sweet potatoes. Want the best vitamin C bang for your bite? Try fresh, chopped red bell peppers or cooked broccoli. Just 1 cup of either veggie exceeds your daily minimum requirements of this vitamin.
Adult men should consume 2½ to 4 cups of veggies daily, but many fall short of this amount. Aim to include vegetables at most meals and snacks during the day. Try a variety of veggies and experiment with different preparation methods, such as roasting, grilling and steaming. For example, try roasted red peppers and sautéed mushrooms as sandwich fillings and burger toppings. You easily can add ½ cup of vegetables to a sandwich. Using raw spinach in salads and topping off with roasted broccoli or a vegetarian protein, like beans, is another way to pump up the vitamin content.
Multivitamins are supplements, not substitutes for whole foods and vegetables. Important phytonutrients (such as antioxidants) and dietary fiber are two components of vegetables that make them irreplaceable by a pill. Besides, a grilled ear of corn tastes so much better!
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