Diet for Men’s Health

Quality nutrients play a vital role in improving circulation, maintaining immune function and preventing bone/ muscle loss. Like many aspects, the nutritional needs of men differ than that of women. In case of men, food that is good for the cardiovascular system is also good for erectile function in men.  An overall healthy lifestyle containing a diet which is rich in a variety of essential nutrients, is essential.  Few foods that are very essentials for men are listed below:

Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that preserve healthy skin cells and prevent oxidation from the sun. Red bell peppers, carrots, pumpkin or sweet potatoes are the sources of these nutrients. Men whose diets are high in nutrients found in vegetables — like vitamin C, beta-carotene, and potassium – were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.

Fresh assorted vegetables in boxes on farmer's market


Bananas are good sources of dietary potassium that help to regulate nerves, heartbeat and blood pressure. As a super source of vitamin B-6, they can also aid your immune system, ensure a well-functioning nervous system and assist protein metabolism. So enjoy a banana each day, at breakfast or before your workout at the gym.


Consumption of few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc not only protects against cellular damage that leads to prostate cancer but also enhances sexual functioning of the male reproductive system, including increased sperm counts.



Berries or Cherries
Adding berries to the diet may even help slow the decline in brain function that can occur with aging. Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day.


Cruciferous vegetables like broccoli, cabbage and cauliflower are loaded with vitamin C, potassium, beta-carotene and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.


Fatty Fish
No list of superfoods would be complete without the healthy fat, omega-3 fatty acids. These are potent anti-inflammatory foods that can help reduce aches and pains in athletes and certain kinds of arthritis. You can get omega-3s in fatty fish (tuna, salmon) and plant-based foods like walnuts, soy, etc.


Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt. Eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers or tofu.


Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health.


Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong kind. Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or “bad” cholesterol, and are also good for the prostate. When buying grain products, look for labels say with at least 3-5 g fiber per serving.


Plant Stanols
Men should regularly include a total of 2 grams of plant stanols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine. Stanols are naturally occurring substances in fruits and vegetables that lower mildly elevated blood cholesterol levels.



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