8 Super Foods to Support Men’s Health
With Father’s Day coming up, I find myself thinking about the men in my life – my dad and my husband, for sure, but also my brother and friends. So, this week, I’m focusing on the guys – whether you’re dads or not.
Like women, men have some unique health concerns and some unique nutritional needs to go along with them. Whether you’re concerned about energy for your workout, heart disease and cancer prevention, reproductive health, or just living with more vitality, smart food choices can make all the difference.
Here are 8 super foods with scientific evidence behind them that should definitely be on your plate every week.
1. Fatty Fish (salmon, sardines, mackerel)
Fatty fish like salmon give you high-quality protein and are loaded with omega-3 fatty acids. Eating them regularly can lower triglycerides and reduce inflammation – both key to supporting your heart. Healthy fats also play an important role in testosterone production and cognitive function. Want an acronym to remember the healthiest fish? Think SMASH for salmon, mackerel, anchovies, sardines, and herring. Don’t knock ‘em til you’ve tried ‘em. Your mood, brain, and libido will thank you.
2. Dark Leafy Greens (spinach, kale, chard)
Loaded with magnesium, iron, and folate, dark green leafy veggies boost your energy, support your red blood cells, and may help regulate blood pressure. Magnesium is also linked to higher testosterone levels, making greens a go-to for reproductive health. Not there yet with eating your greens? Add a handful or two to a smoothie and you’ll never know!
3. Brazil Nuts
Just two or three of these selenium-rich nuts can meet your daily requirement! Selenium is essential for sperm production, testosterone balance, and thyroid function — all components of reproductive and metabolic health. Brazil nuts are a little different from your average nut and are a fun addition to your routine. Try a few as a snack paired with fruit.
4. Berries (blueberries, strawberries, raspberries)
Packed with anthocyanins, berries help fight oxidative stress, reduce inflammation, and improve brain and heart health. Pretty powerful for such little fruits! Studies also link blueberry intake to reduced risk of erectile dysfunction and improved vascular health.
5. Oats
Full of B vitamins and low on the glycemic index, oats give you steady energy. They’re also high in beta-glucan fiber, which can help reduce cholesterol and promote heart health — especially important as men age.
6. Cruciferous Vegetables (broccoli, cauliflower, Brussels sprouts)
These vegetables contain a phytochemical called indole-3-carbinol, which supports detoxification and may balance estrogen levels in men. They're also loaded with fiber and antioxidants, making them essential for cancer prevention, including prostate cancer.
7. Pumpkin Seeds
High in zinc and plant-based omega-3s, pumpkin seeds help support healthy testosterone levels and sperm quality. Zinc also plays a crucial role in immune function and prostate health.
8. Eggs
Eggs provide complete protein, healthy fats, and nutrients like choline and vitamin D, which are essential for testosterone synthesis and brain function. Don’t skip the yolk—it’s where most of the nutrients are. But, if you have heart disease or high cholesterol, you need to watch your saturated fat intake and might want to limit eggs.
Good nutrition is one of the most powerful ways to take control of your health. Adding these 8 super foods to your day could be your first step. No matter where you are on the journey, small changes like these can have a big impact.
And here's the truth: it's never too late — or too early — to start. I work with teen athletes and adults at every stage:
heading off to college
entering the workforce
navigating parenthood
preparing for retirement.
Pay it Forward
And if this topic made you think of someone — your partner, your dad, your son, your friend — please share this blog. You might just help kick-start a healthier future for them, too!
Happy Father’s Day to all the dads out there.
Until next time… eat well!
