As a male nutritionist, I’ve seen firsthand the benefits of certain foods in promoting men’s health. Understanding the dietary habits of men in the UK reveals some interesting trends and highlights areas for improvement. Here are specific foods men should incorporate more into their diets due to their rich nutrient content beneficial for men’s health.
Current Dietary Trends in UK Men
Many men in the UK do not meet the dietary recommendations for fruit and vegetable intake, fiber, and omega-3 fatty acids, while consuming excessive amounts of saturated fat and salt. These patterns increase the risk of heart disease, high blood pressure, cancer, and other health issues.
Fruits and Vegetables
What food for men: Tomatoes
The World Health Organization recommends at least five portions of fruit and vegetables daily (equivalent to 400g) to reduce the risk of serious health issues. However, only about one in three UK men meet the 5 A DAY recommendation.
Including red fruits and vegetables, like tomatoes, is particularly beneficial for men’s health. Tomatoes are rich in lycopene, which may support prostate health and has potential cancer-protective effects (1). Processed tomatoes, such as puree and tinned chopped tomatoes, contain higher lycopene levels.
Benefits:
•Reduces the risk of chronic diseases.
•Provides essential vitamins and minerals, including zinc.
•Promotes digestive health and helps reduce LDL cholesterol.
Food Swaps and Tips:
•Use jarred tomato sauce for pasta dishes.
•Make a spicy salsa with chopped tomatoes, lime juice, chili, and coriander.
•Add chopped tomatoes to scrambled eggs.
Oily Fish
What food for men: Salmon
Oily fish, like salmon, mackerel, sardines, and trout, are rich in omega-3 fats, which may help prevent heart disease, and are a good source of vitamin D, essential for healthy bones and muscles. The recommendation is at least one portion (around 140g cooked) per week, but UK men generally eat less.
Men need to consider their bone health, as 1 in 5 have osteoporosis in the UK (2). Bone density deteriorates with age, and maintaining what you have laid down by your mid-20s is crucial. While the primary source of vitamin D is sunlight, including oily fish in your diet, especially during winter, is beneficial. A vitamin D supplement is also recommended during these months.
Benefits:
•Omega-3 fats support heart health by reducing inflammation and LDL cholesterol.
•Vitamin D strengthens bones and muscles and supports immunity.
•Omega-3s may protect the brain against age-related damage.
Food Swaps and Tips:
•Swap red meat for grilled salmon.
•Use canned salmon for sandwiches, jacket potatoes, or pasta sauces.
•Aim to eat one serving of oily fish weekly.
Reducing Saturated Fat
What food for men: Extra Virgin Olive Oil
Many UK men consume too much saturated fat, which raises LDL cholesterol levels and increases heart disease risk. Saturated fat should not exceed 10% of total energy intake, but it currently accounts for just over 12% in adult men.
Extra virgin olive oil is a healthier fat option. It helps reduce LDL cholesterol and increase HDL cholesterol, which is beneficial for heart health. The monounsaturated fats in olive oil reduce inflammation, and compounds like oleocanthal may protect against certain cancers, including prostate cancer. Extra virgin olive oil also enhances the absorption of lycopene from tomatoes and other red vegetables.
Benefits:
•Reduces the risk of heart disease.
•Helps maintain healthy cholesterol levels.
Food Swaps and Tips:
•Replace butter with extra virgin olive oil.
•Use olive oil for most cooking, except deep frying.
•Drizzle over vegetables to enhance lycopene absorption.
Reducing Salt Intake
What food for men: All Dried Spices
The average daily salt intake for adult men in the UK is 9.2g, exceeding the recommended maximum of 6g. High salt intake increases the risk of high blood pressure and related diseases.
Dried spices are a good substitute for salt and provide zinc, which is important for maintaining normal testosterone levels, vital for reproductive health and muscle mass maintenance.
Benefits:
•Lowers the risk of high blood pressure.
•Promotes better cardiovascular health.
Food Swaps and Tips:
•Use spices instead of salt for seasoning.
•Sprinkle turmeric into scrambled eggs.
•Keep a versatile spice mix, like Cajun or curry powder, handy.
Increasing Fibre Intake
What food for men: Brazil Nuts
Only 12% of men get the recommended 30g of fiber daily. Fibre helps remove cholesterol, reduces blood pressure, aids weight management, and lowers cardiovascular disease risk (3) and reduce the risk of colorectal cancer which is the third most common cancer in men (4).
Nuts are a great way to increase fibre intake. Brazil nuts are particularly beneficial as they are high in selenium, essential for male fertility and normal testosterone production.
Benefits:
•Reduces the risk of cardiovascular disease.
•Helps maintain healthy cholesterol levels and blood pressure.
•Promotes digestive health.
Food Swaps and Tips:
•Crush Brazil nuts over yogurt, porridge, or salads.
•Eat three Brazil nuts daily for your selenium needs.
•Blitz in a food processor to make nut butter.
Additional Nutrients for Men’s Health
Eating a balanced diet following Mediterranean principles is key. Focus on reducing saturated fat and salt while increasing fiber, fruit, vegetables, and oily fish intake. These foods provide important nutrients like lycopene, zinc, and selenium. Making these dietary changes can significantly improve men’s health and reduce the risk of chronic diseases.
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