May 31, 2022

Power Nutrients For Men And Where To Find Them

June is Men’s Health Month, and this is the perfect time to encourage the men in your life to eat foods that will enhance their health and well-being. Proper nutrition is not only key for optimal health, but it also helps increase strength, energy, and stamina. In celebration of Men’s Health Month and Father’s Day, we've highlighted several nutrients that are essential for men’s health and vitality.

Vitamin D – Vitamin D, also known as the sunshine vitamin, is important, especially as men age. Vitamin D plays an essential role in absorption as well as building and maintaining strong bones. A lack of vitamin D is linked to an increase in osteoporosis and bone fractures. Vitamin D is also linked to an increase in testosterone levels, a hormone associated with a man’s sex drive. Low testosterone is also associated with low energy, feelings of depression, mood swings, and hair loss.

Natural food sources of vitamin D include salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified cereals.

Vitamin C – Vitamin C is nature’s anti-aging nutrient. Not only is vitamin C known for its immune-boosting properties, but it also plays an essential role in the growth, development, and repairing of body tissues. Vitamin C is involved in the formation of collagen and is associated with the promotion of healthy skin and gums, as well as maintaining healthy tendons and ligaments.

Natural food sources of vitamin C include oranges, bell peppers, broccoli, Brussels sprouts, strawberries, kiwis, lemons, limes, watermelon, cantaloupe, and asparagus.

Vitamin K – Vitamin K is sometimes referred to as “the forgotten vitamin” because its benefits are often overlooked. Not only is vitamin K essential for healthy blood clotting, but it also plays a role in building strong bones and preventing heart disease. Heart disease is currently the number one cause of death among men living in the U.S. So, the more proactive steps we can take in preventing heart disease, the better. Most people get enough vitamin K to maintain adequate blood clotting, but when it comes to reaping the benefits of vitamin K for heart health, we are falling short. This is generally due to the fact that most men do not eat dark green veggies and dairy products often (both rich in vitamin K).

Natural food sources of vitamin K include green leafy vegetables, broccoli, collards, and cabbage.

B vitamins – The B vitamins are complex (no pun intended). They each have a specific function, yet they work synergistically together. Here is a quick rundown of some of the essential B vitamins, and in particular, how they promote long-term health for men:

  • B-9, also known as folate or folic acid, is essential for heart health. Natural food sources include lima beans, spinach, asparagus, oranges, strawberries, and avocado.
  • B-12 promotes a healthy nervous system and boosts brain function. Natural food sources include salmon, shrimp, beef, chicken, clams, and eggs.
  • B-3 is linked to a decrease in cholesterol levels. Natural food sources include whole grains, almonds, and seeds.
  • B-2 plays an essential role in facilitating every function within your body. Therefore, it is responsible for helping to boost energy, promote healthy metabolism, and decrease inflammation. Natural food sources include almonds, milk, leafy vegetables, and liver.

    Additional Tips for Men’s Health


    1. Participate in Regular Physical Activity – The American Heart Association recommends that adults do some type of exercise 30 minutes a day, 5 days a week.
    2. Limit Alcohol Intake – Harvard Medical Publications recommend alcohol be consumed in moderation, with no more than 1 to 2 drinks per day.
    3. Quit Smoking – While it may seem difficult to quit smoking, it can be done. Your overall health will improve as you lower your risk of heart disease, cancer, and other smoking-related problems.
    4. Get the Right Amount of Sleep – Adults need between 7 to 9 hours of sleep. Sleep deprivation is linked to heart disease, obesity, depression, and other medical problems.
    5. Get an Annual Physical – There are routine tests that will help you stay healthy and detect any medical problems you may not be aware of experiencing.

Article contributed by amfamfit

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