10 Superfoods for Men’s Health

Apr 18, 2023 | Be Well

10 Superfoods for Men’s Health

Eating superfoods for men’s health is crucial. Men should take care of themselves more often because they are also at risk for certain diseases and illnesses as they grow older, just like their female counterparts. So, what superfoods should they eat and add to their daily diet? Here’s what you need to know.

Why Men Need to Eat Superfoods

Let’s be honest, men (especially single ones, don’t deny it!) don’t often eat the right food, thanks to fast food and beer. However, as men age, there are specific nutritional values that their bodies must meet to stay healthy [1]. If you want to eat healthily, including these superfoods in your meal can help you. 


According to studies, nine out of ten men do not eat five servings of vegetables daily, especially green leafy ones like spinach. Including leafy greens in your diet, like spinach, can help improve cognitive function. Spinach is also rich in nitric oxide, which is good for blood flow and your heart’s health. 

If you don’t like to feel the texture of spinach, you can toss a cup of it in your protein shake or smoothie. These are also healthy toppings for your pasta recipes. 


If you love snacks, substitute your go-to snacks with nuts like almonds. These superfoods for men’s health are great because they are packed with monosaturated fatty acids, which help reduce your risk for heart disease and diabetes and control your appetite. 

Almonds are a great source of magnesium, lowering testosterone levels. Magnesium, on the other hand, is essential for maintaining normal muscle and nerve function. An ounce of almonds can also boost Vitamin E levels and increase your memory and cognitive performance. Pistachio nuts are just as helpful; eating them can help you lose weight. 


Eating foods high in lycopene, like tomatoes, is also essential for men’s health. Lycopene is an antioxidant and helps fight cancer cells. Men generally are at risk for developing prostate cancer as they age. Adding this to your daily meals will reduce your risk for cancer. 


When you are feeling low, eat potatoes! While this sounds silly, there is a reason why men must include potatoes in their diet. Potatoes contain more potassium than a banana. It is also rich in fiber and has the right amount of Vitamin C you need for the day. If you go to the gym more than once a week, potatoes are great carbohydrates that fuel and replenish your energy after an intense workout session. 


Heart disease is the number one killer among the male population. To avoid this, eating fruits and vegetables can lower the risk. Avocados are excellent sources of unsaturated fat, which is healthy enough for your heart. Avocados contain about 75% of unsaturated fats that you can eat. It also contains heart-healthy potassium, which is suitable for counterbalancing the effects of sodium on blood pressure. 

Whole grains

Eating whole grains has several health benefits that could be linked to reducing the risk of colorectal cancer. Compared to women, men are most likely prone to developing colorectal cancer. If you consume red meat more often, you are at risk for this type of cancer. Eating whole grains like quinoa also aids in lowering blood sugar levels. Whole grains are also rich in antioxidants which help control your insulin and inflammations.

Lean and red meat

It contains protein and only has little fat compared to chicken breast. It is also a good source of leucine, an amino acid responsible for building muscles. Eating grass-fed chicken, beef, and pork is healthier than other livestock. It will also help you trim away pounds if you want to lose weight. 


Sardines may not be as popular as other types of fish, but they contain many health benefits. For one, sardines are cheap and will not hurt your pockets. Two, they taste remarkable, similar to tuna, only less expensive. And three, sardines are rich in Omega-3; they reduce the risks of developing heart disease and inflammation and are a good source of unsaturated fats. They also help reduce the build-up of plaque in your arteries and lower blood pressure. 


About 1 out of 10 men is diagnosed with prostate cancer. Eating foods rich in antioxidants, like berries, can help reduce that risk. A cup of blueberries can reduce the risk of prostate cancer and aid in weight loss. Maximize your antioxidant intake by adding berries to your diet. To meet your needs, adding cranberries, blackberries, blackberries, raspberries, strawberries, and pomegranates to your diet helps. 

A glass of red wine

Ditch the beer for a glass of red wine. A glass of red wine can help boost your brain’s health. In some research, red wine reduces the risk of Alzheimer’s disease in older men. Adding red wine to your dishes is also one way of benefiting from this. 

Eating Superfoods for Men’s Health is Essential

To live a long and healthy life, you must take care of your health. Exercising helps, but you must also pair it with eating these superfoods for men on our list. It also pays if you work with a dietitian for maximized health benefits. Hopefully, you enjoyed our list and will start incorporating these into your diet!