Healthy Food

Macho Foods. Boosting Men’s Health | by Beverly Barnett | Oct, 2021

Boosting Men’s Health

Men are often instructed about foods they should not eat like fatty foods, fast foods, and processed foods. They are told that they need to eat more fruits and vegetables. The recommended servings of fruits and vegetables for men are two servings of fruits and three to four servings of vegetables per day. Only 9% of Americans eat the recommended daily servings of fruits and vegetables according to the Center for Disease Control and Prevention. ¹ More women eat fruits and vegetables than men. However, there are some fruits that are highly beneficial to men.

Some foods can play a healthier role in providing necessary nutrients for men’s bodies than in women. Some of these foods play a role in development of male sexual functioning, prostate health, and muscle development. Let’s take a look at some important foods for men.

10 Food Men Need to Eat²

1. Lean red meat can help to build and maintain muscle mass.

2. Pistachios can help lower your cholesterol level and is a useful source of protein, zinc, and fiber. Pistachios contain the amino acid, arginine, which increase blood flow throughout your body including men’s penis facilitating longer-lasting erections.

3. Shellfish like shrimp, lobster, and crabs, contain the mineral zinc, which is necessary for sperm production and testosterone production.

4. Blueberries are packed with Vitamin C and Vitamin K and antioxidants that relax arteries thereby improving blood flow throughout men’s body thus preventing or improving erectile dysfunction.

5. Cherries contain special pigments that are effective against gout. More men develop goat that women. Men can have a 50% reduction in future flare-ups of gout by eating ten cherries a day.

6. About one ounce of dark chocolate a day may help men to lower their blood pressure and keep bad cholesterol (LDL) levels down.

7. Avocados contain Omega³ fat which can help raise your good cholesterol (HDL) while lowering your bad cholesterol (LDL) levels.

8. Fish such as salmon, halibut, and sardines are packed with omega 3 fatty acids which can lower your cholesterol and decrease the risk of heart disease.

9. Dairy products like yogurt and milk provide amino acids that help to build muscle mass. Dairy products also contain calcium which helps to prevent osteoporosis; however, too much calcium in men may lead to prostate problems. Limit calcium to no more than 1200mg/day.

10. Bananas provide potassium which is good for your bones and helps to prevent muscle cramps.

It is important that men know what to eat and why they need to eat certain foods. Just telling men what not to eat is fruitless.


¹Division of Nutrition, Physical Activity and Obesity. Available online at

²Davis, C.P (2017). Men’s Health: What food improve male health? Online at

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