International Men’s Day: 10 foods men must include in their diet after 40 (2024)

Nov 19, 2024

BY: Kritika Pushkarna

Foods for men health

As men age, nutritional requirements change to ensure optimal health, energy, and prevention of age-related health problems. After the age of 40, the focus on a well-balanced diet that maintains heart health, muscle mass, bone density, and general health is ever more necessary. Here are the top 10 foods men need to consume when they reach 40.

canva

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines contain high amounts of omega-3 fatty acids, which have been shown to be heart-protective. Omega-3s fight inflammation, lower the risk of heart disease, and can have multiple health benefits on the brain. According to The American Journal of Clinical Nutrition, regular consumption of omega-3s also can prevent men aged over 40 years from the concerns of cognitive decline. For best results, have at least two portions of fatty fish a week for best effects.

canva

Leafy Greens

Nutrient powerhouses include leafy greens such as spinach, kale, and Swiss chard, rich in vitamins A, C, and K, as well as minerals like magnesium and calcium. These nutrients support bone health, regulate blood pressure, and boost immune function. According to a 2020 review of the latest science published in The Journal of Nutrition, a greater intake of vegetables is associated with a lower risk of chronic diseases. Use leafy greens in smoothies, salads, or saute them with garlic for a healthy side dish.

canva

Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are nuts and seeds that provide healthy fats, fiber, and protein. Walnuts are a rich source of alpha-linolenic acid, which is an omega-3 fatty acid that benefits the heart. Various researchers have found that eating nuts regularly reduces cardiovascular diseases and improves cholesterol levels. Sprinkle a small portion of nuts or a little amount of seeds on top of your breakfast cereal, yogurt, or even snack with them.

canva

Whole Grains

Whole grains, such as oats, quinoa, brown rice, and whole wheat, are full of fiber and other vitamins and minerals. Fiber ensures healthy digestion, regulation of blood sugar, and lowering cholesterol. A study in Circulation reported that men who ate more whole grains reduced their risk of heart disease. Get whole-grain versions and less refined choices to increase your dietary fiber.

canva

Berries

Berries like blueberries, strawberries, and raspberries are rich in antioxidants and vitamins, thus reducing oxidative stress and inflammation. For instance, anthocyanins are abundant in blueberries that have been associated with improved heart and brain health. According to a study published in Nutrients, eating berries frequently contributes to maintaining cognitive function and reducing the occurrence of age-related memory loss. Have berries as a snack or blend them into smoothies, or combine with oatmeal.

canva

You may also like

10 types of South-Indian rice dishes and...

10 winter superfoods that can boost your...

Lean Protein

Lean sources of protein, such as chicken breast, turkey, and plant-based proteins like lentils and chickpeas, are crucial for muscle maintenance and metabolism. After 40, muscle mass naturally begins to decline, making protein intake essential for muscle preservation. Protein-rich diets also help maintain a healthy weight and support metabolic health. Health experts advises that 40 plus men must include a serving of lean protein with every meal to meet daily protein requirements.

canva

Tomatoes

Tomatoes are rich in lycopene, an antioxidant that is linked with prostate health. The Journal of Clinical Oncology has found that regular intake of lycopene through foods such as tomatoes can reduce the risk of prostate cancer and has other beneficial effects on the heart. Cooking tomatoes increases lycopene levels, so tomato sauces and soups are particularly good. You can eat cooked tomatoes to get the greatest health benefits.

canva

Eggs

Eggs are a very versatile, nutrient-rich food that are high in quality protein, vitamin D and choline. Vitamin D is important for bone health as well as testosterone production, an essential aspect particularly in men over 40. Choline is also beneficial for brain function and has been associated with better cognitive health.

canva

Cruciferous Vegetables

Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are identified by their Cancer-preventing properties. These vegetables contain various compounds known as glucosinolates, which help prevent certain types of cancer, including prostate cancer. Molecular Nutrition & Food Research study emphasized the role of cruciferous vegetables in supporting health and reducing inflammation. Steam or roast cruciferous vegetables to preserve the nutrients and add them to your diets.

canva

Dark Chocolate

Dark chocolate has 70 per cent or more of cocoa content and thus is rich in flavonoids that support heart health while improving circulation. Moderate amounts of dark chocolate have been proved to lower blood pressure and reduce the risk of cardiovascular disease, thus making one live for longer with such illness. According to the British Journal of Nutrition, dark chocolate also enhances mood and cognitive function. Indulge in a small portion of dark chocolate on an occasional basis to gain its health benefits without consuming too many calories.

canva

Thanks For Reading!

Next: 10 types of South-Indian rice dishes and how to make them

Read Next
International Men’s Day: 10 foods men must include in their diet after 40 (2024)
Top Articles
Latest Posts
Recommended Articles
Article information

Author: Roderick King

Last Updated:

Views: 6298

Rating: 4 / 5 (71 voted)

Reviews: 94% of readers found this page helpful

Author information

Name: Roderick King

Birthday: 1997-10-09

Address: 3782 Madge Knoll, East Dudley, MA 63913

Phone: +2521695290067

Job: Customer Sales Coordinator

Hobby: Gunsmithing, Embroidery, Parkour, Kitesurfing, Rock climbing, Sand art, Beekeeping

Introduction: My name is Roderick King, I am a cute, splendid, excited, perfect, gentle, funny, vivacious person who loves writing and wants to share my knowledge and understanding with you.