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Thanks to our ever-evolving knowledge of nutrition, one thing is clear: men and women require different amounts of different nutrients! Sure, we all need fat, protein and micronutrients, and should be focusing primarily on nutrient-dense whole foods. But there are certain nutrients men should particularly focus on for optimal health since studies show that most men are actually quite deficient. Getting these nutrients not only boosts energy and helps prevent chronic disease, but is also easy to achieve by incorporating superfoods into the diet. Below are six micronutrient suggestions that are especially important for men's overall health and some foods that are the best sources. But before we jump into it, let's go over the basics. What exactly is a superfood?
What is a superfood?
A superfood is a nutrient-dense food that offers a high concentration of essential nutrients relative to its calorie content. In simple terms, it provides more vitamins, minerals, antioxidants, fiber and healthy fats—like omega 3s—and fewer processed or refined ingredients per serving. At Navitas Organics, a superfood must also meet our own strict criteria, including being certified organic, non-GMO and minimally processed to maintain its exceptional nutritional quality and integrity.
Magnesium-Rich Foods
Studies show that 77% of men don’t get enough magnesium, which is crucial to more than 300 different bodily processes, and deficiencies have been noted as a potential precursor to heart disease. Many superfoods are exceptionally high in magnesium, making this essential nutrient easy to obtain, including chia seeds, dark leafy greens and figs. Another great source of magnesium is cacao, which offers 9% RDA in just one tablespoon of powder. In fact, cacao has the highest concentration of magnesium of all foods, making it the perfect superfood for men.
Superfoods Packed with Potassium
Most men fall short on potassium, too, which is key for heart health and essential for converting glucose into energy (which is why it’s constantly sought-after by athletes). Bananas are the most famous sources of potassium, but there are many other foods that are great sources, such as avocadoes (which actually contain more than bananas, ounce per ounce) and coconut water. Better still, make a smoothie filled with potassium-rich foods, like this chocolate banana smoothie!
Good Sources of Lycopene
Prostate cancer is the most common cancer among men, but a diet geared towards prostate health can go a long way in the world of prevention. Lycopene is an antioxidant that has shown particular promise in preventing prostate cancer and reducing tumor growth among men with prostate cancer. Tomatoes are a good source of lycopene as are organic goji berries.
Superfoods Brimming with Zinc
Another mineral that is important for prostate health, as well as male fertility, is zinc. Since the human body doesn’t store zinc, it’s important to continually consume this essential nutrient through the foods we eat, which translates to about 11mg of zinc a day for men. Most seeds like flax seeds and pumpkin seeds are great sources, as are leafy greens like spinach, sea vegetables, and goji berries.
Adaptogenic Foods
Okay, so an “adaptogen” isn’t a nutrient as much as it is a quality of a select group of foods that have the ability to support the adrenal glands and regulate hormone production, which can include maintaining healthy testosterone levels. One of the most powerful adaptogens is maca, a superfood root that has been shown to not only combat stress, but also improve sexual health, drive, stamina, and male fertility in both men and women. For a simple recipe that takes just minutes to make, try these maca almond energy bites for a good dose of maca in every sweet bite! You can also get your daily dose of maca in our convenient Superfood+ Adaptogen Blend, a 3-in-1 mix of maca, reishi mushrooms and ashwagandha powders.
Good Sources of Omega-3 Fatty Acids
Omega-3 fatty acids are also a crucial component of a healthy diet, especially for men. These essential fats are known for numerous benefits, including reducing inflammation, supporting heart health, and enhancing brain function. One of the best sources of omega-3 fatty acids is fatty fish, such as salmon, mackerel and sardines. These fish are not only rich in omega-3, but also provide high quality protein and other vital nutrients. For those who prefer plant-based options, chia seeds, flaxseeds and walnuts are excellent choices. These seeds and nuts are versatile and can be easily added to smoothies, salads, or yogurt, making them a convenient way to boost your omega-3 intake.
