Healthy eating equates to healthy living, a principle many learn to appreciate too late. Our bodies demand specific vitamins and minerals to function optimally, and the needs vary according to gender. For example, adult men require more zinc and women more iron; this also alters as we age.

When your diet fails to provide the nutrients, you need or the required amount, you’re likely to be more prone to falling ill. Thus, consuming 5-A Day: a diet of whole grains, fruits, vegetables, lean protein and low or fat-free dairy products is essential for your health and wellbeing. A well-balanced diet should be the primary means of obtaining the necessary vitamins and minerals.

Nevertheless, deficiencies can occur because of lifestyle practices or other health challenges. In such circumstances, many rely on supplements to ensure they get the recommended quantity of certain nutrients. Yet, it’s important to note that unlike food, which is a composite of different vitamins and minerals working together, supplements work in isolation. Therefore, supplements are never to be taken as a substitute for food. If considering this option, you should speak with your medical practitioner, a qualified dietitian or nutritionist.

So, we have a question for you. Are you eating well? Are you getting the recommended daily intake of vitamins and minerals? If you’re concerned about deficiencies but unsure where to start, we explore six in this article. While each can be acquired through supplements, we’ve also listed some foods rich in the various minerals.  

Six Nutrients That Enhance Men’s Health  

Zinc: Men need sufficient zinc levels because it helps maintain testosterone levels, which in turn aids fertility. Some studies have shown an improvement in sexual and erectile function among men who addressed low zinc levels.

Foods high in zinc: avocado, banana, oatmeal, low-fat yoghurt, pumpkin seeds, lentils, beef, chicken (dark meat).

Magnesium: Magnesium is an electrolyte that helps regulate energy and metabolism. It’s excellent support for muscle function and heart health. Replenishing your magnesium levels is essential to prevent dehydration and injuries if engaging in long, arduous workouts.

Foods high in magnesium: guava, passion fruit, papaya, spinach, brown rice, black beans, chicken (breast), salmon and beef (lean cuts).

Vitamin C: There are several signs that a body is vitamin C deficient. The most common is frequent colds, but dry hair, skin, bleeding gums, and slow wound healing are also indicators. Ensure you maintain the recommended daily intake. Healthline advises that for men, it’s 90mg. The correct levels of this antioxidant can strengthen your body’s natural defences. In addition to boosting your immune system, it reduces your risk of cardiovascular diseases and aids in iron absorption.

Foods high in vitamin C: orange, guava, papaya, bell peppers, broccoli, cauliflower, cabbage, and kale.

Vitamin D: Typically, the body generates vitamin D when exposed to sunlight. However, vitamin D3 supplements can ward off deficiencies if you spend very little time in sunlight. The recommended levels boost testosterone production, bone health, and the immune system.

Foods high in vitamin D: Egg yolks, soy and low-fat milk, mushrooms, salmon, sardines, herring, and mackerel.

Calcium: Along with vitamin D, calcium is a key nutrient for bone health. These two are often paired because vitamin D helps the body to absorb calcium. In addition to having strong, healthy bones, adequate calcium levels protect your nervous system. Augusta Health advises that the suggested daily allowance is, 1000mm for men 19-70, and 1,200mm for older men.

Foods high in calcium: grapefruit, orange, cheese, milk, broccoli, kale, pak choi, and sardines (canned).

Vitamin B complex: Comprising eight B vitamins, the B complex is a key factor in experiencing good health. Its impact is wide-ranging, affecting your muscle tone, energy levels, digestion, brain function, eyesight and more. One benefit that’s commonly attributed is boosting testosterone. However, there is insufficient research to support this claim. The National Institutes of Health advises that men should have B1 (thiamine): 1.2mg, B2 (riboflavin): 1.3mg, B3 (niacin): 16mg NE, B5 (pantothenic acid): 5mg, B6 (pyridoxine): 1.3mg, B7 (biotin): 30mcg, B9 (folic acid): 400 mcg DFE and B12 (cobalamin): 2.4 mcg.

Foods high in vitamin B: banana, milk, yoghurt, eggs, spinach, romaine lettuce, pork, turkey, chickpeas, lentils, and red beans.

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A critical aspect of healthy eating is determining whether you’re getting proper nutrition, and this entails maintaining the proper levels for your body to function well. Check your levels of these six nutrients because they significantly impact your immune system, energy levels, heart, and bone health. It’s time to boost your vitality!

This article is for information purposes only. Please consult your primary healthcare provider before adding any supplements.

Sources: Men’s Journal, MedlinePlus, Southern Caribbean University of Health Sciences and WellcomeMD.