When it comes to men’s nutrition, people often think of nutrients like protein and iron. However, in general, most men are getting enough of these nutrients. We are going to discuss 3 nutrients that may actually be missing in their routine.
1. Zinc
Why is it important? In general, this mineral is involved in immunity, wound healing and carbohydrate, fat and protein metabolism. Zinc is involved in many aspects of male reproduction, including the production of testosterone.
Food sources: Men require more zinc in a day for these bodily processes in comparison to women. The best food sources include meat, seafood, dried pulses (beans, peas and lentils) and seeds. Wheat germ, fortified cereals and tofu also contain zinc.
2. Potassium
Why is it important? Also classified as a mineral, potassium is involved in nerve and muscle function, fluid balance and helps with controlling blood pressure. On average, 1/4 of Canadians have high blood pressure, with a higher proportion being men.
Food sources: Overall, increasing fruit and veggie consumption will help with increasing potassium. Bananas, potato and sweet potato and dark green leafy veggies are well known sources of potassium. Other sources include milk and yogurt, pulses, beef, pork, fish, avocados and some nuts and seeds (almonds, pumpkin, flax and sunflower seeds).
3. Fibre
Why is it important? Although most people understand the importance of fibre, it is still a challenge to hit the amounts recommended in a day. In general, fibre comes from plant-based foods and passes through our system without being digested. There are two types: insoluble fibre (helps with regularity) and soluble fibre (helps to lower cholesterol levels and manage blood sugar levels). Having enough fibre can also help to prevent colon cancer and can help you to feel full and satisfied!
Food sources: Just like zinc, men also require more fibre in a day. Sources of insoluble fibre include some fruits and veggies, whole grains and wheat bran. When you think of soluble fibre, think of oats, pulses, some fruits and veggies and chia seeds.
