3 essential nutrients for men

Andrew Cate highlights 3 key nutrients to help support men’s health.

Zinc

Men's health benefit

Zinc plays an important role in reproductive and prostate health and as it is found in high levels within sperm and helps support overall sperm health.

Other benefits

Zinc has an antioxidant action and helps to support immune function.

Where to get zinc

Include foods in your diet that are good sources of zinc, including meat, fish, poultry and dairy, plus nuts, legumes, wheat germ, wholegrain foods, tofu and miso. The recommended daily intake (RDI) for men is 14 mg.

Coenzyme Q10

Men's health benefit

Coenzyme Q10 helps support healthy cardiovascular function, important for men as their gender alone is a risk for developing poor heart health.

Other benefits

Coenzyme Q10 acts as an antioxidant and also plays a role in energy production in the cells.

Where to get coenzyme Q10

Coenzyme Q10 is substance found widely in the body and in food (in small quantities). There is currently no RDI for coenzyme Q10 so chat to your healthcare professional to determine what requirements you may need.

Antioxidants

Men's health benefit

Antioxidants are nutrients and compounds such as vitamins A, C and E. They help protect the body against free radicals, particles which "oxidise" and damage parts of the cell structure (similar to how oxygen browns a cut apple). Antioxidants help to neutralise free radicals, helping to reduce or even prevent some of the damage they cause. For men, antioxidants such as selenium in Brazil nuts and lycopene from tomatoes also play a role in helping to maintain men's health.

Other benefits

Free radicals are thought to contribute to the aging process, as antioxidants may help counter the damage to cells.

Where to get antioxidants

Eat a wide variety of fresh fruits and vegetables including berries, which are rich in antioxidants. Prioritise healthy cooking methods such as steaming to maximise the nutrient density of your food. Plants foods cold-pressed vegetable oils, nuts and seeds are also a good source of the antioxidant vitamin E.