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Nutrients men need the most include omega-3 fatty acids, zinc, lycopene, magnesium, B vitamins, folate, antioxidants, vitamin E and boron. Including the suggested five foods listed below in your diet will help build muscle, reduce inflammation, increase energy after a hard workout while providing you with the essential nutrients that are important for maintaining overall health.

Five superfoods that are good for men:


Apart from the protein factor, eggs offer multiple health benefits, it seems eggs are the classic food for men’s health. Eggs are rich in iron, vitamins B12, B2 and B5, and all 9 essential amino acids. It is said that the yolk of the egg contains carotenoids that protect the eyes against age-related deterioration. Choline, a powerful and important nutrient needed for cognitive function and improvement, can also be found naturally in eggs.

Fatty fish

Fatty fish like salmon, mackerel and tuna are all high in protein, low in saturated fat, rich in calcium and loaded with heart-healthy omega-3 fatty acids. It is recommended to eat fatty fish at least twice a week.

Whole oats

Rich in nutrients, including manganese, selenium, tryptophan, phosphorus, vitamin B1 (thiamin), dietary fibre, magnesium, and protein, oats are among the healthiest grains on the planet, offering a range of health benefits. One study by Harvard researchers found that men who had a daily serving of whole-grain cereal had a 29 per cent lower risk of heart failure.


The health benefits of tomatoes are well-known. They are an excellent source of lycopene, an antioxidant known to reduce cancer risks. A study carried out by Harvard University suggested that men who consumed at least 10 tomato-based products weekly had a reduced risk of developing prostate cancer.


Mushrooms are low in calories, but high in protein, fibre and other essential nutrients that are good for your body. Mushrooms also contain cancer-fighting antioxidants and are loaded with selenium, potassium and vitamin E.