You are currently viewing QUICK NUTRITIONAL TIPS FOR MEN

Men have different nutritional requirements to women; below we look at some nutritional tips for men to keep them healthy and happy.

Nutrition needs differ with gender and age, so it’s important match your nutritional needs to your age. Of  all the nutritional tips below, the most important is to ensure that your diet is healthy, fits with your lifestyle and meets your physical needs.


Calcium is important for women and men particularly in lowering the risk of osteoporosis but too much in men can be harmful. Studies have shown that high levels of calcium in foods may lead to health complications. For all ages the recommended amount is 800mg which is equivalent to no more than 3 servings a day.

Calcium-rich foods: leafy green vegetables, cheese, soya beans, tofu, nuts


For obvious reasons women need more iron because of their menstrual cycle. Men on the other hand need iron too but not as much. The recommended amount of iron is 8mg for men of all ages, whether you choose to have it as multi-vitamin supplements or select it in your food pantry. It is important to choose an age-appropriate method and always consult your pharmacist.

Iron-rich foods: beans, lentils, baked potatoes, cashews, spinach 

Omega 3 

There is no official nutritional recommendation on how much omega 3 fatty acids women or men should eat. Omega 3 has been shown to help lower triglycerides and increase good HDL cholesterol. Omega 3 can be found in almost all fish, especially salmon, sardines, or tuna. If you are allergic to fish, or choose not to eat it, canola oil is rich in Omega 3. The B-well canola oil in particular, is low in saturated fats, cholesterol-free and better yet, endorsed by the Heart and Stroke Foundation South Africa.

Omega 3 foods: salmon, oysters, sardines, cod liver, tuna, B-well canola oil 

For delicious and healthy recipes, download the B-well eCookbook