4 Key Nutrients the Men in Your Life Need

Although dietary guidelines for men and women are much the same, each gender does have some specific nutritional needs. In honor of Men’s Health Month, see below for a few key nutrients that men should be sure to include in their day-to-day diets.

  1. Magnesium
    Why men need it: Studies show that while men have been shown to respond better to high-stress situations, they are not as well suited to effectively handle chronic, low-level stress. Magnesium promotes the production of serotonin, the feel-good chemical, in your brain and encourages a deeper, more restful sleep.
    How to get it: Avocados, dark leafy greens and whole grains
  2. Antioxidants
    Why men need it: According to the American Heart Association, one in three adult men reportedly suffers from some variation of cardiovascular disease. Antioxidants found naturally in fruits and vegetables can help prevent heart disease.
    How to get it: Prunes, raisins, blueberries, blackberries, strawberries, raspberries and oranges
  3. B-Vitamins
    Why men need it: By the age of 50, approximately 85 percent of men have significantly thinning hair and 25 percent of those who suffer begin losing hair before they reach the age of 21, according to the American Hair Loss Association. B-vitamin deficiencies are linked to hair loss and premature graying.
    How to get it: Eggs, nuts and seeds, brown rice, citrus fruits, corn, broccoli, spinach and mushrooms
  4. Zinc
    Why men need it: Among its many benefits like regulating immune function and promoting proper growth, zinc can also aid in maintaining testosterone levels and sexual health. This mineral is used by cells in the body to metabolize nutrients and assists in enabling the production of testosterone. For this reason, zinc deficiencies have also been linked to erectile dysfunction.
    How to get it: Red meat, beans, seeds and whole grains

What are your favorite nutrient-rich recipes? Share in the comments below!

Information courtesy of Grace Derocha, registered dietitian, certified diabetes educator and certified health coach with Blue Cross Blue Shield of Michigan.

Photo credit: Sonny Side Up via Flickr

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  1. One recipe I created at home is one of my and my husbands favorites! We have a garden and we grow KALE (dark greens) slice an onion and sauté it in olive oil cut fresh kale add to onions add fresh mushrooms open a can of tomatoes and a cup of water or broth then add a cup of couscous or bulgur or quinoa let simmer and what a great side dish eat hot or cold! Delicious!

    1. Hi, Gary.
      Good catch! Thank you for your feedback. We appreciate your interest in our post and we have updated to correct the mistake!

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