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Eat foods rich in vitamin AVitamin A helps boost the immune system, prevent cancer, and protect vision. An adult man needs to consume 1,000 micrograms of vitamin A per day, but excessive intake can be harmful to health. Foods high in vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and cantaloupe.
Eat foods rich in vitamin B6
Vitamin B6 helps enhance the immune system. It can prevent skin cancer and kidney stones. Men need 2 milligrams of vitamin B6 per day, which is equivalent to the amount in two bananas. Foods high in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados, and bananas.
Eat more foods rich in vitamin C
The main benefits of vitamin C are to boost the immune system, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums, aid wound healing, combat asthma, and treat male infertility. Additionally, taking vitamin C regularly can slow down the aging process. Foods highest in vitamin C include broccoli, green peppers, oranges, grape juice, and tomatoes. U.S. experts recommend that the daily optimal intake of vitamin C for each person should be 200–300 milligrams, with a minimum of at least 60 milligrams. Half a cup of fresh orange juice can meet the daily minimum requirement for vitamin C for each person. Moreover, drinking half a cup of orange juice daily can help prevent colds. Smokers should consume even more vitamin C.
Eat more foods rich in vitamin E
The main benefits of vitamin E are to lower cholesterol, remove waste from the body, and prevent cataracts. Peanuts are rich in vitamin E, but it is difficult for people to obtain sufficient amounts from these foods. Therefore, it is recommended that men take 10 micrograms of vitamin E supplements daily.