Nutrition for Men’s Health
The following is a list of nutrients that men may be missing from their diet. While this list won’t apply to all men, these areas are deficiency concerns that I see in many men that present in clinic.
Adequate quality protein intake. This is an area where intakes differ for men and women. Protein is imperative for healthy hormone function, muscle maintenance, energy production and good mental wellbeing.
For an inactive person, the estimated intake for protein is 1 gram per kg of body weight per day. Athletes and those undertaking a lot of training or sport should aim for 1.5-1.8 grams of protein per kg of body weight daily. When trying to increase muscle mass, protein intake can go as high as 2.0 grams per kg of body weight per day. Many males focus on getting their protein from animal sources, but I like to encourage variety wherever possible and some of my favourite plant-based alternatives include quinoa, tempeh, lentils, and legumes!
Fibre. Dietary fibre is essential for digestive health, but it’s also a key factor in maintaining a healthy weight and avoiding many health issues. Males should generally be aiming for 38grams of fibre per day and to provide some perspective here, a pear with skin on will give you 5.5grams of fibre! Lentils mixed through a salad or in the Meraki Immune Boosting soup can help to supercharge your intake! The chia puddings are great too!!
Potassium. Potassium is required for normal cell function. Maintaining healthy potassium levels may help reduce hypertension and overall heart health as well as promoting healthy digestion. Evidence has shown that men with insufficient potassium have increased risk for elevated blood pressure, kidney stones, and other health issues. Many foods contain high levels of potassium, including dried apricots, lentils, prunes, squash, raisins, potatoes, and kidney beans.
Lycopene. Foods like tomatoes are naturally high in lycopene, which support men’s prostate and sexual health, in addition to cardiovascular health. Lycopene is an antioxidant that helps blood vessels to relax, enhancing circulation and blood flow. In addition, certain studies have indicated a link between selenium and the improvements of male fertility.
Zinc. Zinc is the most valuable nutrient for male reproductive health. Zinc is required for the production of sperm and for healthy sperm motility. Several studies show that even short-term zinc deficiencies can reduce semen volume and testosterone levels. Taking a decent dose of zinc will help to boost testosterone and sex drive. My favourite food source of zinc is oysters! Pumpkin seeds are great too!