4 Essential Nutrients for Men

It’s probably not a coincidence that Men’s health week and Father’s Day fall within the same month. These occasions serve as reminders to prioritize the well-being of you or the male figures who hold significance in your life. While men’s health is influenced by various factors, today, we want to focus on nutrition, specifically, how your food choices impact your health. Here are four nutrients to keep in mind when optimizing men’s health.

4 Areas to Focus on for Better Health

1. Omega 3’s

Because heart disease continues to be the leading cause of death in the United States for men, this nutrient had to top our list. Omega 3’s are best known for their positive impact on heart health and inflammation. The detail to remember is that your body cannot make omega-3 fatty acids on its own. So, if it isn’t coming from your diet (or a supplement), you’re not obtaining these benefits.  

The best sources of omega 3’s come from EPA and DHA, found in seafood like herring, mackerel, salmon, trout, sardines, swordfish, mussels, and oysters. Aim to include at least 8 ounces per week.

2. Vitamin D

This fat-soluble vitamin is a great lab value to request at your annual physical, as you may be deficient or functioning at sub-optimal levels without even realizing it. Vitamin D works alongside Calcium to promote strong, healthy bones. In addition, Vitamin D helps support healthy testosterone levels and may be beneficial against protection from heart disease and cancer.  

Dietary sources of Vitamin D include egg yolks, cheese, and beef liver. Other foods like cereal, dairy-alternative beverages, and tuna fish can be fortified with Vitamin D.  Begin reading the ingredient list on packaged foods to better understand if you are consuming any of these fortified sources.

3. Selenium 

Selenium is a real MVP when it comes to men’s health. It plays a crucial role in producing sperm and testosterone, which are key players in fertility and sexual health. In addition, selenium helps promote a healthy metabolism and steady energy levels by supporting thyroid hormones. It’s important to note that excessive levels of selenium can be harmful, so consult a medical provider before beginning any supplements. Selenium-rich food sources include whole grains, Brazil nuts, chicken, and turkey.

4. Fiber

Colorectal cancer ranks among the top four cancers that predominately affect males. To help lower your risk, the American Cancer Society recommends eating a diet rich in fruits, vegetables, and whole grains. What do these foods all have in common? They’re high in fiber.  

A great place to start is to use our Lose It! food log to check your fiber intake – view our tutorial here. First, look to see how much fiber you consume in a day. Then, familiarize yourself with where your fiber is coming from. 

Pro Tip – It’s best to come from whole food sources rather than fiber additives. If you need additional support, working with a dietitian could be a helpful next step in optimizing your fiber consumption.

The Bottom Line

Nutrition may seem small to some, but all those bites of food can add up to big-time results. Make sure that your overall diet is positively impacting your health. For males, emphasizing foods rich in fiber, vitamin D, omega 3’s, and selenium may be specifically beneficial.