June is Men’s Health Month and this is the perfect time to eat foods that will enhance your health and well-being (or encourage the man in your life to do so).
In celebration of Men’s Health Month and Father’s Day, I am highlighting several nutrients that are essential for men’s health and vitality.
Vitamin D - Vitamin D, also known as the sunshine vitamin, is important especially as men age. Vitamin D plays an essential role in absorption as well as building and maintaining strong bones.
A lack of vitamin D is linked to an increase in osteoporosis and bone fractures. Vitamin D is also linked to an increase in testosterone levels, a hormone associated with a man’s sex drive. Low testosterone is also associated with low energy, feelings of depression, mood swings, and hair loss.
Natural food sources of vitamin D include: salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified cereals.
Vitamin C - Vitamin C is nature’s anti-aging nutrient. Not only is vitamin C known for its immune boosting properties, but it also plays an essential role in growth, development, and the repairing of body tissues.
Vitamin C is involved in the formation of collagen and is associated with the promotion of healthy skin and gums as well as maintaining healthy tendons and ligaments.
Natural food sources of vitamin C include: oranges, bell peppers, broccoli, Brussel sprouts, strawberries, kiwis, lemons, limes, watermelon, cantaloupe, and asparagus.
Vitamin K - Vitamin K is sometimes referred to as “the forgotten vitamin” because its benefits are often overlooked. Not only is vitamin K essential for healthy blood clotting, but it also plays a role in building strong bones and preventing heart disease.
Heart disease is currently the number one cause of death among men living in the U.S. So, the more proactive steps we can take in preventing heart disease, the better. Most people get enough vitamin K to maintain adequate blood clotting, but when it comes to reaping the benefits of vitamin K for heart health, we are falling short. This is generally due to the fact that most men do not eat dark green veggies and dairy products often (both rich in vitamin K).
Natural food sources of vitamin K include: green leafy vegetables, broccoli, collards, and cabbage.
B vitamins - The B vitamins are complex (no pun intended). They each have a specific function, yet they work synergistically together.
Here is a quick rundown of some of the essential B vitamins, and in particular how they promote long-term health for men:
- B-9, also known as folate or folic acid, is essential for heart health. Natural food sources include: lima beans, spinach, asparagus, oranges, strawberries, and avocado.
- B-12 promotes a healthy nervous system and boosts brain function. Natural food sources include salmon, shrimp, beef, chicken, clams, and eggs.
- B-3 is linked to a decrease in cholesterol levels. Natural food sources include whole grains, almonds, and seeds.
- B-2 plays an essential role in facilitating every function within your body. Therefore it is responsible for helping to boost energy, promote a healthy metabolism, and decreasing inflammation. Natural food sources include: almonds, milk, leafy vegetables, and liver.
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