5 Essential Nutrients for Men

5 Essential Nutrients for Men

When it comes to men’s health, it’s particularly important as we age to maintain healthy the body and to help protect it from common health issues like cancer, diabetes, heart disease, among others.

Although our bodies are all approximately similar in some functions, the female and male bodies have slightly different nutritional needs, so it’s important that we understand what we need individually to help keep us strong and healthy.

It is known that body fat excess is a concern for everybody, guys are more commonly to carry that excess weight around the stomach, which is much more dangerous to health than the fat that women usually accumulate on their hips and thighs.

5 Essential Nutrients for Men
5 Essential Nutrients for Men

Here are examples of 5 nutrients that men should eat daily or in a regular diet:


A lot of men do not get enough potassium, which is important for heart, muscle function, and nerve. This mineral supports healthy blood pressure and you can find it in dairy products, vegetables, and fruits.

Some recommended potassium-rich foods are:

  • Bananas
  • Avocados
  • Tomatoes
  • Leafy greens
  • Beans
  • Melons

B Vitamins

They help the body to change food into energy, keep healthy skin cells, brain cells, create new blood cells, and other body tissues. They are abundant in green vegetables, whole or enriched grains, dairy, and meats.

B vitamins help promote a healthy metabolism and are also linked to a decrease of risk stroke. Beyond energy B vitamins also play a key role in many other processes:

  • B-6: Key for maintaining nerve health
  • Biotin: Key for promoting healthy hair and nails
  • Folate: Cancer-preventive, key for healthy DNA and producing healthy red blood cells and heart health
  • B-12: Key for maintaining nerve health, plays a role in forming healthy red blood cells
  • Niacin: May help to promote healthy levels of HDL “good” cholesterol

Vitamin D

Men should try to get more vitamin D, which helps to keep their immune system and bones strong. Vitamin D is found in fortified dairy products, seafood, egg yolks, and fatty fish. Also brief sun exposure some times a week is another method to get your vitamin D doses.

If you are thinking of another way to add it to your menu at least a few times per week, you should be looking for seafood rich in heart-healthy omega-3 fatty acids that’s low calories.

5 Essential Nutrients for Men


Fiber is found mostly in vegetables and fruits like apples and kale, and it’s also found in seeds and nuts as well as whole grains that are minimally processed.

Consider these high-fiber heart-healthy foods, such as:

  • Fruits
  • Whole grains
  • Beans
  • Vegetables

High fiber foods help you feel satisfied, which can help you keep weight in control. Most men only get around half the 38g of fiber they need every day, so try consuming soluble fiber that helps lower cholesterol levels and that is great for taking care of your heart.


Magnesium is a mineral that’s necessary for literally hundreds of functions in the body. By consuming more magnesium-rich foods or supplementing, you may be able to boost heart health and bone health. During severe asthma attacks and pregnancy, magnesium is also the main ingredient.

Adults who get less than the recommended amount of magnesium are more commonly to have elevated inflammation indicators. Good sources of magnesium include leafy green vegetables, whole grains, and nuts.