5 nutritional fundamentals every man needs to know!

Are you striving for better health but unsure where to start? These nutritional basics have got you covered!

Men’s nutritional needs vary based on general health, age, and activity levels. But there are various nutritional fundamentals that all men should aim for! These focus on bone health, heart health, muscle maintenance, hormonal balance, and gut health.

Check out these simple and natural ways to boost these five key areas –

1. Bone health

To optimise your bone health, the key vitamins and nutrients to focus on are:¹

Calcium
Vitamin D
Magnesium
Vitamin K

You can achieve this by including dairy products like cheese and yoghurt, leafy greens like spinach, nuts and seeds like almonds and sesame seeds, and oily fish like salmon and sardines.

2. Muscle maintenance

For building and maintaining muscle, it’s important to include the following nutrients:²³

Protein
Creatine
Omega-3
Vitamin B12

Good protein sources include chicken, fish, lean beef, and eggs. Try lentils, chickpeas, and black beans if you prefer plant-based options. These foods will help with creatine and vitamin B levels too.

Eating quinoa, brown rice, and oats provides carbohydrates for muscle recovery. To boost omega-3, you can opt for oily fish like mackerel, sardines, and salmon, or plant-based sources include seeds like chia, hemp, and flax.

3. Heart health

To keep your heart healthy, focus on the following nutrients:⁴⁵

Omega-3
Fibre
Antioxidants
Magnesium
Potassium

Oats, quinoa, and brown rice can help increase your fibre intake. Beans and lentils are also great for fibre as well as extra protein. Eating a mix of berries and citrus fruits can boost your antioxidants. Good sources of potassium and magnesium include bananas, oranges, melons, sweet potatoes, and leafy greens like spinach or kale.

4. Hormone balance

To help regulate hormones such as testosterone, include the following nutrients:⁶⁷

Zinc
Vitamin D
Magnesium
Healthy fats like omega-3

Good sources of magnesium are leafy greens, nuts, seeds, whole grains, legumes, and dark chocolate. Avocado and olive oil provide healthy fats. Foods high in zinc include beef, lamb, and chicken, as well as beans, legumes, pumpkin seeds, cashews, whole grains, and dairy products.

5. Gut Health

Did you know there are trillions of bacteria in your gut? This complex community of microbes is called the gut microbiome. A balanced gut microbiome is vital for optimal digestive and overall health. Our gut health protocol is a convenient and effective way to support the balance of these microbes. It consists of three key products:

Kefir
Complete Prebiotic
Pure Fish Collagen

Kefir is a fermented milk drink that contains a diverse range of good bacteria. The Complete Prebiotic powder contains 18 types of fibre to feed your gut bacteria to support their growth, and Pure Fish Collagen protects your gut lining. It’s the perfect trio to support your gut health! All three products can be added to a delicious gut health smoothie.

Embracing a varied diet will ensure you get all the nutrients your body needs. It’s important to limit processed foods, reduce added sugars, and unhealthy fats. Regular physical activity plays a big role in supporting both muscle maintenance and heart health. Don’t forget, good hydration is essential for overall health too!

Are you looking for ways to boost your immune system as well? Check out Bolster your immunity with lifestyle & nutrition.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.