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June is Men’s Health Month and this is the perfect time to encourage the man in your life to eat foods that will enhance their health and well-being. Proper nutrition is not only key for optimal health, but it also helps increase strength, energy, and stamina, helping to ensure that your man is healthy and strong for many years to come.
In celebration of Men’s Health Month and Father’s Day, I am highlighting several nutrients that are essential for men’s health and vitality. |
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Power Nutrients for Men and Where to Find Them
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 Vitamin D - Vitamin D, also known as the sunshine vitamin, is important especially as men age. Vitamin D plays an essential role in absorption as well as building and maintaining strong bones. A lack of vitamin D is linked to an increase in osteoporosis and bone fractures. Vitamin D is also linked to an increase in testosterone levels, a hormone associated with a man’s sex drive. Low testosterone is also associated with low energy, feelings of depression, mood swings, and hair loss.
Natural food sources of vitamin D include: salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified cereals.
Vitamin C - Vitamin C is nature’s anti-aging nutrient. Not only is vitamin C known for its immune boosting properties, but it also plays an essential role in growth, development, and the repairing of body tissues. Vitamin C is involved in the formation of collagen and is associated with the promotion of healthy skin and gums as well as maintaining healthy tendons and ligaments.
Natural food sources of vitamin C include: oranges, bell peppers, broccoli, Brussel sprouts, strawberries, kiwis, lemons, limes, watermelon, cantaloupe, and asparagus.
Vitamin K - Vitamin K is sometimes referred to as “the forgotten vitamin” because its benefits are often overlooked. Not only is vitamin K essential for healthy blood clotting, but it also plays a role in building strong bones and preventing heart disease. Heart disease is currently the number one cause of death among men living in the U.S. So, the more proactive steps we can take in preventing heart disease, the better. Most people get enough vitamin K to maintain adequate blood clotting, but when it comes to reaping the benefits of vitamin K for heart health, we are falling short. This is generally due to the fact that most men do not eat dark green veggies and dairy products often (both rich in vitamin K).
Natural food sources of vitamin K include: green leafy vegetables, broccoli, collards, and cabbage.
B vitamins - The B vitamins are complex (no pun intended). They each have a specific function, yet they work synergistically together. Here is a quick rundown of some of the essential B vitamins, and in particular how they promote long-term health for men:
- B-9, also known as folate or folic acid, is essential for heart health. Natural food sources include: lima beans, spinach, asparagus, oranges, strawberries, and avocado.
- B-12 promotes a healthy nervous system and boosts brain function. Natural food sources include salmon, shrimp, beef, chicken, clams, and eggs.
- B-3 is linked to a decrease in cholesterol levels. Natural food sources include whole grains, almonds, and seeds.
- B-2 plays an essential role in facilitating every function within your body. Therefore it is responsible for helping to boost energy, promote a healthy metabolism, and decreasing inflammation. Natural food sources include: almonds, milk, leafy vegetables, and liver.
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Featured Recipe
Avocado Burger |
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 Cook time: 7-9 minutes ready in: 12-14 minutes
Ingredients:
Serving Size: 6
- 1 1/2 tsp. Worcestershire sauce
- 1 1/2 tsp. salt
- 3/4 tsp. pepper
- 2 lbs. lean ground beef
- 1 1/2 ripe, Fresh California Avocados*
- Lettuce leaves as desired
- 2 onions, sliced
- 2 tomatoes, sliced
- 6 whole wheat burger buns
Instructions:
Combine Worcestershire, salt and pepper and ground beef. Shape into patties. Refrigerate at least 30 minutes. Broil, grill or pan fry to desired doneness. While burger patties are cooking, seed, peel and mash the avocado. Serve each patty on bun with lettuce, sliced tomatoes and onion. Top each burger patty with mashed ripe Fresh California Avocado.
Serving Suggestions:
Try using baby spinach or baby arugula in place of the lettuce leaves for a delicious difference. Seasonally available heirloom tomatoes and sweet or red onions give burgers a garden-fresh flavor and pair beautifully with Fresh California Avocados.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Nutrition Information Per Serving: Calories 530; Total Fat 25 g (Sat 8 g, Trans 1 g, Poly 2.2 g, Mono 12 g); Cholesterol 125 mg; Sodium 920 mg; Potassium 895 mg; Total Carbohydrates 35 g; Dietary Fiber 5 g; Total Sugars 6 g; Protein 44 g; Vitamin A 100 IU; Vitamin C 15 mg; Calcium 108 mg; Iron 6 mg; Vitamin D 0 IU; Folate 108 mcg; Omega 3 Fatty Acid 0.2 g% Daily Value*: Vitamin A 2%; Vitamin C 25%; Calcium 10%; Iron 35%
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"Early to bed and early to rise makes a man healthy, wealthy and wise."
- Benjamin Franklin
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| More Tips for Men’s Health |
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- Participate in Regular Physical Activity - The American Heart Association recommends that adults do some type of exercise 30 minutes a day, 5 days a week.
- Limit Alcohol Intake - Harvard Medical Publications recommend alcohol be consumed in moderation, with no more than 1 to 2 drinks per day.
- Quit Smoking - While it may seem difficult to quit smoking, it can be done. Your overall health will improve as you lower your risk of heart disease, cancer, and other smoking-related problems.
- Get the Right Amount of Sleep - Adults need between 7 and 9 hours of sleep. Sleep deprivation is linked to heart disease, obesity, depression, and other medical problems.
- Get an Annual Physical - There are routine tests that will help you stay healthy and detect any medical problems you may not be aware you are experiencing.
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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| Copyright © 2018 Customized Nutrition Newsletters, All rights reserved. |
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