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6 golden foods that help preserve the health of men

You know a healthy diet is crucial for good health. But do you think you are getting enough nutrients and benefits from your daily food intake?

Erectile dysfunction, muscle recovery after exercise, depression, cognitive impairment and infertility are just some of the health and mental issues men deal with on a regular basis, which the foods below can be of some benefit.


Oysters hold more zinc in each portion than any other food. Zinc is an important micronutrient for prostate health, and low levels of zinc are linked to fertility and prostate health.

Since our bodies do not have enough Zinc, it’s essential to obtain what’s lacking via meals consumed or through supplementation, scientists say. The recommended requirement per day for men is about 11 mg.

Wild-caught salmon

Vitamin D deficiency can cause erectile dysfunction (ED). So absorbing enough vitamin D can help diminish the risks of ED by helping to cut down the vascular damage triggered by inflammation, according to research published in 2012.

Typically men with ED have a bigger chance of endothelial inflammation compared with those who don’t. It is believed that diminishing this inflammation may improve blood flow. A small piece of wild-caught salmon holds up to 112% of the recommended daily requirement of vitamin D.


Walnuts are among the best sources of omega-3 fatty acids, antioxidants, and phyto-chemicals, that are valuable for brain health.

These super-nutrients have proven effectiveness in preventing depression and sustaining cognitive function.

Walnuts also guard against oxidative stress and inflammation that occurs with ageing, according to a study published in 2014 in The Journal of Nutrition.

A quarter cup of walnuts provides 2.7 grams of omega-3 fatty acids, just over the daily recommended amount.

Chocolate milk

Chocolate milk could be a valuable and affordable recovery drink for endurance athletes, according to research conducted at Central Washington University in Ellensburg, Washington, and published in 2012.

Low-fat chocolate milk contains a 4-to-1 carb-to-protein ratio, which is comparable to various commercial sports beverages.

It also supplies the recommended liquids and sodium to aid in post-workout recovery. The study advises drinking chocolate milk directly after a workout and again after two hours.

Fruits and vegetables

Fruits and vegetables are full of fibre and contain phytonutrients which may support the protection of your heart, fight off fatigue, and keep you feeling good.

Men however, require more of this mix than women. It is advisable that men eat two cups of fruit, and two and a half to three cups of veggies every day.

Half of your meal should be taken up by fruits and vegetables at every serving. The other half should consist of grains and good-quality proteins such as beans and nuts. Adjust the quantity of fish and poultry, and grass-fed red meat and dairy.

Concentrate on colour, variety, and freshness to make your diet more delicious and healthy. Take small steps. For example, add a salad to your servings once a day.

Remember, you don’t have to be perfect or get rid of your favourite foods to be healthy. Staying healthy and energetic is a long-term commitment that you are not expected to achieve overnight. However, once you get a hang of it, you will see that it can diminish the likelihood of developing various chronic health and mental conditions.

This article first appeared in and was reviewed by Dr Duyen Le. The Hello Health Group does not provide medical advice, diagnosis or treatment.

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