Nutrition for Men

As we mentioned in our last blog post, men and women have fairly similar dietary needs for the most part when it comes to macronutrients: protein, carbohydrates, and fats. There are, however, some important differences that are worth paying attention to when it comes to micronutrients. Micronutrients are equally important for optimizing your physical and physiological health. But before you go running to the supplement store, let’s take a look at how you can find some of these key micronutrients through whole foods:

 

Zinc (11mg/day):

Plays a key role in reproductive and immune function, as well as the metabolism of testosterone. Helps maintain male reproductive health, muscle mass, and overall vitality. Can be found in shellfish (oysters, crab, lobster), red meat (particularly beef and lamb), and legumes such as chickpeas, lentils, and beans. While the zinc content in plant foods may be lower compared to animal sources, they can still contribute to overall zinc intake, especially in vegetarian or vegan diets.

 

Magnesium (400-420mg/day):

Adequate magnesium levels can support strength, endurance, and optimal muscle function during physical activity and exercise. It also helps regulate heart rhythm, blood pressure, and vascular tone. While magnesium needs can vary based on factors like age and activity level, men often require more magnesium than women due to their typically larger body size and muscle mass. Foods such as spinach, kale, and collard greens are excellent sources of magnesium. It can also be sourced from nuts and seeds (such as almonds, cashews, peanuts, pumpkin seeds, sunflower seeds) and whole grains (oats, quinoa, brown rice, whole wheat)

 

Vitamin E (15mg/day):

Vitamin E serves as a potent antioxidant in the body, helping to neutralize free radicals that could cause poor fertility in men. It may also play a role in supporting prostate health, particularly in reducing the risk of prostate cancer and other prostate-related conditions. Like Magnesium, Vitamin E can also be found in nuts, seeds, and leafy greens. Certain vegetable oils are rich in vitamin E such as sunflower oil, safflower oil, and olive oil.