Food is something that connects all of us independent of where you are located. In some cultures, food is seen as the catalyst for friends and families to unite, whilst in other cultures it is simply seen as a means to an end.
The base of a healthy and balanced diet should be the same for men and women. However, there are certain nutrients that are particularly supportive of men’s health, either to improve hormonal or reproductive functions, physical performance, or to prevent certain pathologies more associated with men.
Here, we will look at some of these nutrients and how you can include them in your regular diet.
Zinc
This mineral is present in high concentrations in the prostate and its functions are related to the correct hormonal function of testosterone and better sperm production. The foods richest in zinc are nuts, shellfish, and legumes.
Folic acid
This vitamin, present in offal, green leafy vegetables, legumes, brewer’s yeast or almonds, is closely related to the proper functioning of both the female and male reproductive systems. In fact, there are studies that indicate that a folic acid deficiency affects the number and motility of sperm and causes alterations in sperm DNA, which can cause birth defects in the future baby.
Quality proteins
Meat, eggs, fish and legumes… They are essential for the maintenance of our muscle mass. In the case of men, as they have a higher proportion of muscle mass than women, their protein requirements is higher.
Omega-3 fatty acids
A diet rich in Omega-3s present in oily fish and nuts is essential for good spermatogenesis and for the prevention of cardiovascular diseases, which are more common in men than in women. In addition, this type of fat, together with those present in olive oil, avocado and full-fat dairy products, allow us to increase caloric intake, a very necessary factor since men, in general, need higher energy requirements than women due to their greater amount of muscle mass.
Antioxidant vitamins (A, C, E)
These vitamins are especially important for men’s health as they help counteract the action of free radicals and toxic substances (lead, mercury, nickel, cadmium) that can impair and alter the functioning of the male reproductive system.
Fruits and vegetables, especially citrus fruits (oranges or kiwis), peppers, tomatoes, carrots or pumpkins are the foods most concentrated in antioxidants, so it is recommended to eat three servings of fruit and two servings of vegetables daily.
In addition, vitamin E present in olive oil, wheat germ and nuts also exerts a positive effect on sperm quality.
Tomatoes – an ally to prevent prostate problems
Some foods have been shown to be good allies of prostate health, so they should be considered. This is especially the case with tomatoes, due to their contribution of lycopene, a carotenoid with antioxidant properties that has positive effects against prostate pathologies. A diet rich in lycopene is thought to lower the risk of prostate cancer in people with a genetic background. It should be remembered that the effect of lycopene increases if the tomato is cooked (in the form of sauce, baked…). On the other hand, pumpkin seeds also seem to have a positive effect on this type of pathologies.
November or Movember is men´s health month. Efforts to keep healthy should not be limited to eating well, and during this month there is a specific focus on all aspects of men´s health. If you would like to talk with a doctor on topics like prostate health, erectile disfunction, sexual transmitted diseases, testicular cancer or any other medical question, please reach out to our team of doctors available to you at no additional cost.
The service is rendered through the e-care portal and supported by Teladoc Health. The Telemedicine service is offered to you by Foyer Global Health, but no information is shared about you using this service or what you discuss during these consultations with Teladoc Health. The service is available in French and English 24/7/365 and in German from 8.00-20.00 CET on weekdays. Don´t hesitate to reach out!
