3 essential nutrients for men

Zinc

Men's health benefit

Zinc plays an important role in fertility, 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 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; however supplemental doses may range from 30 to 150 mg.

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 play a role is helping to maintain a healthy prostate.

Other benefits

Free radicals are thought to contribute to the aging process, as well as a number of other health problems. Antioxidants may help counter the damage they cause.

Where to get antioxidants

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