Men, just like women, have distinct nutritional requirements to uphold overall health, energy, and longevity. It’s crucial to first evaluate your overall calorie intake, which should be in line with your personal health objectives before delving into specific nutrients. Most men require 2,200 to 3,000 calories per day due to their higher muscle mass and increased physical activity. Nevertheless, these figures fluctuate based on activity level, age, and weight.When calculating daily calories, aim for 45% to 65% carbohydrates for steady energy, 10% to 35% protein to maintain muscle mass, and 20% to 35% healthy fats to keep you feeling satisfied. It’s always a good idea to tailor your diet to your specific needs, especially since men tend to have higher calorie needs overall.
Essential Nutrients
Now, let’s break down the essential nutrients every man should prioritize for overall wellness:
1. Protein
Protein is the building block necessary for maintaining muscle, which is essential as men age. The general recommendation for this nutrient is 0.8 grams of protein per kilogram of body weight daily. For men who exercise regularly, experts suggest 20 to 40 grams of protein every three to four hours to promote muscle recovery and growth. Good protein sources include lean meats, fish, eggs, and dairy, but plant-based options like quinoa and soy are also excellent choices for vegetarians or those with dietary restrictions.
2. Fiber
Most men need more fiber, with 97% falling short of the recommended 28 to 34 grams daily. Fiber is crucial for digestive health, heart health, and maintaining healthy blood sugar levels. Fiber-rich foods include fruits, vegetables, beans, oats, and whole grains. If you need help to reach your fiber goals, consider a supplement to fill the gap.
3. Omega-3 Fatty Acids
Omega-3s are known for their heart-healthy benefits and can reduce the risk of chronic diseases like heart disease and type 2 diabetes. Men need about 1.6 grams daily, which you can find in fatty fish like salmon and plant-based sources like flaxseeds, chia seeds, and walnuts. If you’re not a fan of fish, supplements like fish oil or algae-based options can help.
4. Vitamin D
Vitamin D is essential for bone health and immune function. Many men don’t get enough, especially those who live in areas with limited sunlight. The best dietary sources include fatty fish, fortified foods, and supplements, as it can be challenging to meet your needs through food alone.
5. Calcium
Most people know calcium is essential for strong bones, but it may also reduce the risk of colorectal cancer. Men need about 1,000 milligrams of calcium daily, which you can get from dairy products like milk and yogurt, leafy greens, and fortified cereals. Supplements can be an option if your diet is lacking, but it’s best to check with a healthcare provider first.
6. Magnesium
Magnesium is vital in muscle function, energy production, and overall physical performance. Men should aim for around 420 milligrams daily in foods like spinach, nuts, seeds, and beans. Magnesium supplements are also available for those who struggle to get enough through food alone.
7. Vitamin C
Vitamin C, found only in plant-based foods, is vital for strong immune functioning, healthy skin, and wound healing. Men need about 90 milligrams daily, which is easy to get from citrus fruits, bell peppers, strawberries, and broccoli.
8. Creatine
Creatine isn’t just for bodybuilders; it’s been shown to help improve muscle mass, strength, and recovery from exercise. For men who work out regularly, taking 3 to 5 grams of creatine monohydrate daily may offer benefits.
9. Collagen
Collagen supplements are gaining popularity because of their potential to support joint and bone health, particularly as men age. Taking 15 grams of collagen daily, along with vitamin C, may help reduce joint pain and prevent the breakdown of bone collagen.
10. Fenugreek Extract
As men age, testosterone levels naturally decline. Some studies suggest that fenugreek extract, taken in doses of 500 to 600 milligrams daily, may help support healthy testosterone levels. Before starting any new supplement, ask a healthcare professional for their recommendation.
Final Thoughts
Prioritizing these key nutrients can impact men’s health, energy, and overall well-being. A well-rounded diet packed with various vitamins and minerals can help improve a man’s ability to achieve long-term health goals. Always consult with a healthcare professional evaluating if you are meeting your body’s specific needs.
