Nutrient Checklist for Men
Women are from Venus and men are from Mars. Right? Not when it comes to nutrition. Both men and women require the same vitamins and minerals to keep their bodies healthy. However, as a man, you have an increased need for certain nutrients. Read on.
Your Building Blocks: Zinc, Selenium and Proteins
The male body is slightly different. This is largely due to the hormone testosterone. Testosterone is involved in the production and quality of sperm, increased muscle and bone mass, libido, and body hair. It stands to reason that many of the nutrients you need more of as a man are related to maintaining your testosterone levels.
Zinc
Zinc is an essential mineral, meaning our bodies cannot produce it, and we must obtain it through our diet. Zinc is beneficial for male fertility and sperm quality. It also helps maintain normal testosterone levels in the blood. You can find zinc in meat, cheese, cereal products, nuts, and shellfish.
Selenium
Like zinc, selenium is an essential mineral. Selenium contributes to sperm cell production and is beneficial for male fertility. A good source of selenium is Brazil nuts: consuming just two Brazil nuts a day provides enough selenium. However, be cautious not to overdo it: stick to a maximum of 5 Brazil nuts per day.
Protein
As a man, you have more muscle mass, and therefore, a greater need for proteins, as proteins contribute to the maintenance and growth of muscle mass. How much do you need? On average, 0.8 grams of protein per kilogram of body weight. This varies by age and life stage; for example, after turning 50, you need about 1 gram of protein per kilogram of body weight. You can find proteins in chickpeas, lentils, eggs, cottage cheese, and chicken. Prefer convenience? Opt for a protein shake.
