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Important Nutrients for Men's Diet

Nutritional needs vary with gender and age. A healthy diet for men is different from a healthy diet for women. What a middle-aged man needs to stay healthy varies from what older, teenage or male toddlers need.

Here at First Day, we take nutrition seriously. On top of promoting good diet and health, our men's supplements are well-made to help ensure optimum health for men ages 18+

So here's the thing: Studies found that men and women eat quite differently. Men consume a lot more meat and bread while women go for more fruits and vegetables. There's also a larger tendency for men to eat more fast food than women. That being said, the most essential nutrients men require are specific, and are pivotal to one's good health.

A man's typical diet

Men's Diet

The good

There's such a thing called a "manly diet" which typically consists of a lot of red meat and poultry. Animal meat are foods high in protein, which are essential macronutrients that promote cell growth and repair, hormone production and better digestive health.

Majority of red meat are also high in zinc, which aids one's immune system, prostate health, testosterone levels, and overall sexual health. Furthermore, meat is also rich in iron, which boosts muscle function and hemoglobin formation.

The bad

However, like all things excessive, too much of everything can also be a bad thing. Such a "manly diet" can lead to certain health risks.

For example, a diet high in meat and cheese has a lot of saturated fats. These fats can led to high cholesterol levels and could increase your chances of having a heart disease as well as stroke.

Furthermore, men tend to eat more bread than women. While whole grains work wonders to the body by providing complex carbohydrates, plenty of baked goods such as sweet or white breads are richer in simple carbohydrates. These kinds of carbs may be broken down a lot faster. However, simple carbohydrates lack essential nutrients, which ultimately doesn't contribute to better health.

Important nutrients for men

Man carrying vegetables

Essential nutrients are detrimental to men's overall health. It affects your body weight, heart health, brain health and energy levels. It also affects your overall mental health and well being, which is why it's crucial to take care of yourself as early as you can. Moreover, this helps prevent you from developing chronic diseases and other health conditions that could further complicate as you grow older.

Below are key nutrients you should incorporate in your daily diet and nutrition.

B Vitamins

B Vitamins, specifically B complex are water-soluble vitamins that help turn food into energy. They also play an important role in promoting healthy hair, nails, red blood cells, and brain health, among others. Furthermore, B Vitamins also prevent cancer and are critical for healthy DNA.

There are a ton of food sources rich in B Vitamins such as legumes, nuts, eggs, dairy, chia seeds, pumpkin seeds, fortified cereals or whole grain cereal and grains, leafy greens as well as fruits like avocado.

Omega 3 Fatty Acids

Omega 3 fatty acids are another important nutrient for men. Our bodies can't produce these on our own. That's why it's pivotal to eat foods rich in omega 3 fatty acids since they have incredible anti-inflammatory properties that can help protect blood vessels and joints. They also lower triglyceride levels, which could damage your blood levels overtime.

Fatty fish or oily fish like salmon and mackerel as well as flax seeds and flaxseed oil, walnuts and enriched eggs are all rich in omega 3 fatty acids. Fish oil supplements can also be another great source of omega 3's.

Men eating vegetables


Fiber promotes better digestive health, maintaining a healthy weight and lowering the chances of developing diabetes and heart disease. It also lowers one's cholesterol, regulates one's bowel movements and controls blood sugar levels.

Dietary fiber is often food in food sources like fresh fruits, fresh fruit juice, vegetables, leafy green vegetables, nuts and seeds. Other rich sources of high fiber are oats, black beans, carrots, peppers, apples and bananas.

Healthy protein

Protein is crucial to one's diet. It provides a plethora of benefits like speeding recovery after injury or exercise, reducing muscle loss, helping maintain a healthy weight, curbing your hunger and regulating your hormones.

If you're a voracious beef, chicken or pork eater, it's important to be mindful when you eat meat. Despite men eating a lot more of it than women, the average 175-pound man needs only about 60 grams of protein everyday.

Besides, there are a lot of other foods rich in healthy proteins like beans, tempeh, tofu, edamame, lentils, green peas, quinoa, brown rice, oats and chia seeds. Lean meats like turkey, skinless white meat are also better options. The key is balance and only consuming what your body needs.


Potassium is needed for normal cell function. Being able to maintain healthy potassium levels can help reduce the likelihood of hypertension and other health conditions.

Studies show that men who lack potassium are at a greater risk for elevated blood pressure, kidney stones as well as other health issues.

Potassium isn't only found in bananas. Other foods like dried apricots, lentils, prunes, squash, raisins, potatoes, and kidney beans are also rich in potassium.

Man outdoors facing sun

Vitamin D

Vitamin D is one of the most essential vitamins our bodies will ever need. It promotes healthy bones, prevents cancer, provides the body with more energy and boosts the immune system, among many other benefits.

Vitamin D is mainly sourced from sun exposure. However, Vitamin D is almost impossible to get from food because sources are limited. Foods like mushrooms, fortified grains, milk and orange juice are rich in it. This is where supplementing can significantly help increase one's Vitamin D levels.

One way to also ensure that your Vitamin D levels are right is to go to your health practitioner and get a blood test.


Every organ in the body needs magnesium, particularly your heart and kidneys. This essential mineral plays a key role in over 300 processes in the body such as protein synthesis, muscle and nerve function, healthy bones, and blood glucose control.

Don't skimp on eating foods rich in magnesium. You can get a sufficient amount of it if you consume more dark, green vegetables, dark chocolate, nuts, seeds, and fish.

Healthy diet, lifestyle and supplementing

When it comes to men's health, maintaining a healthy, well-balanced diet is still superior. Eating foods rich in vitamins and minerals not only keeps you energized and functioning well. It also prevents you from developing health conditions that could be life-threatening and harder to manage when you grow older.

Maintaining a healthy lifestyle is also imperative if you want to live a long, healthy and happy life. Cutting back on vices, exercising regularly and limiting your consumption of bad foods will definitely keep you on track.

Men's First Day Daily Provisions

Supplementing is yet another way for you to not fall short of your nutritional needs. We all live by different habits and lifestyles that everyday healthy eating may not always be possible. That's why supplements can help bridge the gaps.

First Day Men's Daily Provisions are gummies made vegan and only with natural, organic fruits and vegetables that come with nine key nutrients. Pairing good eating with these gummies will keep you energetic and functioning best every day. This way, you can take your daily tasks head on, and with still enough energy for life beyond work.