Diet and men

Regardless of what sex you are it’s been shown time and again that diet and lifestyle choices have a significant impact on your health and reduce the risk of disease.  Men and women share similar risk factors for ill health and weight is a concern for everyone, but some conditions are more sex-specific and for men this includes certain cancers and prostate health.

Men can improve their health by eating a balanced diet overall but some nutrients may be worth focusing on to improve certain aspects of men’s health.

Fibre

Dietary fibre is a term that is used for plant-based carbohydrates but unlike other carbohydrates (such as sugars and starch) they are not easily digested in the small intestine and end up reaching the large intestine or colon. Fibre helps to aid digestion and has also been shown to help reduce the risk of heart disease and colorectal cancer (1).

Why is it important for men?

• This nutrient is often overlooked in the diet, but it actually has a huge number of proven health benefits.
• According to the UK National Diet and Nutrition Survey (NDNS) only 13% of men meet the recommended 30g of fibre per day (2).
• A high fibre diet has been shown to help protect against heart disease – fibre can help to reduce LDL cholesterol which is a risk factor for the condition (3).
• Findings from the World Cancer Research Fund (WCRF) have shown that there is strong evidence that consuming foods containing dietary fibre (wholegrains in particular) decreases the risk of colorectal cancer which is a leading cause of premature death in men over 50 (1).
• Fibre adds bulk to the diet and can help to retain fullness between meals which may help with weight loss.
• Fibre helps to aid digestion and maintain a healthy microbiota (certain fibres in foods such as bananas, artichokes, asparagus, onions and garlic act as prebiotics which help gut bacteria to flourish).

What foods are rich in this nutrient?

• The richest sources of dietary fibre are found in beans, pulses and lentils – a serving of these foods can offer as much as 1/3 of your recommended daily intake.
• Wholegrains such a oats, brown rice and bran cereals are also a great source of fibre as are fruits (fresh and dried), vegetables, nuts and seeds.
• Some foods contain certain fibres that can help to lower cholesterol such as oats (beta glucan) and fruits such as apples, grapes and berries (pectin).

How can you include more of this nutrient in your diet?

• Start by eating more fruits (fresh and dried) and vegetables. This includes snacking so try keeping chopped fruit and vegetables in the fridge which can be eaten alone or with a dip.
• Leave the skin on fruits and vegetables.
• Add beans, pulses and lentils to dishes such as one-pot meals (stews, soups, curries and casseroles) and salads – these foods can also be used to make high-fibre dips such as hummus.
• Switch from white starchy foods to brown – this includes bread, pasta, rice and breakfast cereals.
• Keep nuts and seeds to hand as they can be eaten as a high-fibre snack or used to top an endless number of dishes including yoghurt, salads and stir-fries. Keep them in small jars on your worktop so you remember to use them.

Omega 3

These essential fats have to be obtained from the diet as the body cannot make them.  Omega 3 fats include EPA and DHA from oily fish and ALA found in plants. These fats are integral to cell membranes and provide a starting point for hormones that regulate blood clotting, contraction and relaxation of artery walls as well as reducing inflammation in the body.

Why is it important for men?

• Very few adults including men eat oily fish on a regular basis (current advice is one serving per week).
• There has been a lot of research surrounding the consumption of oily fish (rich in omega 3 fatty acids) and heart disease which is the leading cause of premature death in men. It has been shown that omega 3 fatty acids may help to improve risk factors for heart disease in several ways which includes:
  • Reducing triglycerides in the blood (4)
  • Reducing blood pressure levels in people with high blood pressure (4)
  • Increasing HDL (good) cholesterol (5)
  • Preventing harmful blood clots (omega 3 keeps blood platelets from clumping together) (6)
  • Reducing inflammation in the body (7)
• Mental health is a major health concern for men and suicide has been shown to be a leading cause of death in men under 35 – depression is a common mental health disorder (8). Research has suggested that people who consume more omega 3 regularly are less likely to be depressed.  It has also been shown that when people with depression start taking omega 3 supplements their symptoms improve although this doesn’t mean it will cure the condition in all cases (9).
• Research published in the journal JAMA Open Network has suggested that omega 3 supplements may be associated with higher semen volume and total sperm count which may be relevant to men trying to conceive (although these findings need to be confirmed with more thorough clinical trials) (10).

What foods are rich in this nutrient?

• The richest source of omega 3 fatty acids are found in oily fish. This includes fresh salmon, trout, herring, pilchards, sardines, sprats and mackerel. Some canned fish are also rich in omega 3 and this includes salmon, pilchards and sardines.
• Plant sources of omega 3 include nuts (especially walnuts), seeds, seed oils (especially chia and flax), tofu, edamame (soya) beans, avocado and whole wheat bread. These are not the best source of omega 3 the type of fatty acid (ALA) found in them is converted poorly in the body to the more usable EPA and DHA.

How can you include more of this nutrient in your diet?

• Try grilling salmon, trout or mackerel and serving with a wholegrain and vegetables. Look out for interesting ways to flavour fish such as spices, marinades and salsa.  These fish work really well with fruity salsa’s made from ingredients such as papaya, mango, lime, avocado, coriander and chilli.
• Try smoked salmon and scrambled egg for breakfast or as a light meal.
• Pates are. Good way to get ore omega 3 and you can make these from smoked mackerel or canned fish such as salmon.
• Keep seeds and nuts to hand to sprinkle over foods.
• A good fish pie or pasta sauce is a great way to add more oily fish to your diet. Kedgeree is good too and a nice way to use smoked mackerel.  Fish curries also work well, and the strong flavours are good with oily fish such as salmon and trout.
• Consider a supplement – vegan supplements are also available.

Zinc

Zinc has many roles in the body which include making new cells and enzymes, processing carbohydrates/fats/proteins in food and also helping wounds to heal.

Why is it important for men?

• Zinc helps to support normal testosterone levels in men. Low levels of testosterone can result in low libido, fatigue, loss of muscle mass and in some cases erectile dysfunction.
• Zinc is important for all male reproductive health and this includes the health of their prostate. Problems with prostate health may occur in men beyond the age of 50 and prostate enlargement (BPH)can causes symptoms such as frequent urination, weak urine stream and difficulty urinating – this can also have an impact on your pattern of sleep. Zinc may help to reduce the risk of developing enlarged prostate and reduce its size in those who have enlarged prostate (11).
• Zinc is vital for male fertility as it is involved in making male sex hormones and sperm is thought to contain high levels of this mineral.
• Zinc is important for the synthesis of protein and is also required to make the protein found in har called keratin. A healthy hairline is a concern for any men and while zinc may not slow down baldness it will ensure what you have is strong and healthy.

What foods are rich in this nutrient?

• Food rich in zinc include beef, chicken (dark meat), tofu, nuts, seeds, lentils, low-fat yoghurt, oats, mushrooms, seafood, eggs, cheese, wholegrains and pulses.

How can you include more of this nutrient in your diet?

• Keep nuts and seeds to hand so you remember to sprinkle them over dishes such as salads, porridge and yoghurt – well anything really!
• Go plant-based a couple of times each week – Many plant-based foods are high in zinc and especially the ones that form the base for dishes such as lentils, beans, pulses and wholegrains.
• Include a couple of servings of seafood in your diet each week as these foods are a good source of zinc – while oysters are the richest source, they are not high on everyone’s shopping list so try prawns, cram, clams and lobster.
• Ditch breakfast cereal in favour of foods such as porridge, yoghurt, eggs and wholegrain toast which are all loaded with zinc.
• Consider either a multivitamin and mineral supplement or zinc supplement.

Lycopene

Lycopene is a powerful antioxidant found in red or pink fruits and vegetables.  As an antioxidant it helps to reduce inflammation in the body and reduce the damage caused by excess free radicals.  Research has suggested that lycopene may play a role in protecting the body against heart disease, certain types of cancer and may even help protect against sun damage according to some studies.

Why is it important for men?

• The World Cancer Research Fund has previously shown that lycopene probably helps to reduce the risk of prostate cancer in men. The latest report is not as convincing as no evidence could be drawn to show either way. Despite this, it is probably a good idea for men to still include lycopene rich foods as part of a healthy balanced diet (12).
• Lycopene may also help to slow down the progression of enlarged prostate (BPH) in men (13).

What foods are rich in this nutrient?

• The richest source of lycopene can be found in tomatoes and the more processed they are the greater the content of lycopene – tomato sauces, sundried tomatoes, tomato puree, canned chopped tomatoes.
• You can also find lycopene in foods such as watermelon, guava, papaya, pink grapefruit and red peppers (cooked is best).

How can you include more of this nutrient in your diet?

• Try to add a daily serving of tomatoes to your diet. Roasted tomatoes work well with scrambled egg, tropical fruits are great for breakfast and you can add chopped tomatoes to many dishes including sauces, curries and stews.
• Sundried tomatoes make for a delicious snack or can be chopped into salads – great in the summer with mozzarella, sliced tomatoes and basil.
• Consider taking a lycopene supplement.

Potassium

Potassium is a mineral that helps control the balance of fluids in the body, and also helps the heart muscle work properly.

Why is it important for men?

• Potassium is required for fluid balance in the body which is associated with blood pressure. Blood pressure is a serious health problem which increases the risk of stroke – leading cause of premature death in men. 
• Findings from the UK National Diet and Nutrition Survey (NDNS) have shown that average intakes of potassium in men are below the RNI – mean as a percentage of RNI is just 82% (2)
• Further findings from the NDNS show that 11% of men have intakes below the lower reference nutrient intake which means they are simply not getting enough (2).

What foods are rich in this nutrient?

• Foods highest in potassium include bananas, spinach, kale, beetroot, salmon, beans, pulses, lentils, avocado, potatoes, melon (all varieties), squash, courgette, low fat yoghurt, mushrooms, kiwi fruit, tomatoes.

How can you include more of this nutrient in your diet? 

• Start by simply eating more vegetables on a daily basis. Vegetables are the richest source of potassium and one of the reasons intakes are low is because less than a third of men manage to eat 5-a-day.
• Focus on including foods which are particularly rich in potassium. Try chopped banana on low fat yoghurt for breakfast or roast salmon with steamed green vegetables and boiled new potatoes for dinner.
• Go plant based a few times each week. This will ensure you are eating more plant-foods rich in potassium.
• Consider taking a multivitamin and mineral supplement.

References

1. Diet, Nutrition, physical activity and colorectal cancer. World Cancer Research Fund (2018).
2. National Diet and Nutrition Survey (2018)
3. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999;69(1):30-42.
4. Cazzola R, Russo-Volpe S, Miles EA, et al. Age- and dose-dependent effects of an eicosapentaenoic acid-rich oil on cardiovascular risk factors in healthy male subjects. Atherosclerosis. 2007;193(1):159-167.
5. Eslick GD, Howe PR, Smith C, Priest R, Bensoussan A. Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis. Int J Cardiol. 2009;136(1):4-16.
6. Marchioli R, Barzi F, Bomba E, et al. Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: time-course analysis of the results of the Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico (GISSI)-Prevenzione. Circulation. 2002;105(16):1897-1903.
7. Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011;25(8):1725-1734.
8. Suicides in Great Britian. Office for National Statistics (2016). https://www.ons.gov.uk/peoplepopulationandcommunity/birthsdeathsandmarriages/deaths/bulletins/suicidesintheunitedkingdom/2016registration
9. Burhani MD, Rasenick MM. Fish oil and depression: The skinny on fats. J Integr Neurosci. 2017;16(s1):S115-S124. doi:10.3233/JIN-170072
10. Salas-Huetos A. More Evidence of the Association of Diet With Human Testicular Function—Fish Oil Supplements. JAMA Netw Open.2020;3(1):e1919569
11. Christudoss P, Selvakumar R, Fleming JJ, Gopalakrishnan G. Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma. Indian J Urol. 2011;27(1):14-18.
12. Diet, Nutrition, physical activity and prostate cancer. World Cancer Research Fund (2018).
13. Schwarz S, Obermüller-Jevic UC, Hellmis E, Koch W, Jacobi G, Biesalski HK. Lycopene inhibits disease progression in patients with benign prostate hyperplasia.J Nutr. 2008;138(1):49-53.