8 Essential Vitamins and Minerals for Men Vitamin D. Every time your muscles move, they use vitamin D. ... Folate. We read a lot about women taking folate, buy guys need it, too! ... Calcium. This mineral supports healthy muscles, nerves, and bones. ... Vitamin C. ... Potassium. ... Vitamin A. ... Magnesium. ... Zinc.
To power your body, you need a wide range of nutrients in the right balance. A healthy diet will give you that. In fact, many studies show that consuming nutrient-rich foods, rather than supplements, is the key to better health and lowered risk for disease. Here’s a rundown of important nutrients that men need and the foods that provide them.
1. Vitamin D
Every time your muscles move, they use vitamin D. Plus, this vitamin keeps your immune system strong and helps your body absorb calcium. Good sources: milk and fatty fish. Some brands of cereal, orange juice, soy beverages, yogurt, and margarine are fortified with vitamin D (check the label).
2. Folate
We read a lot about women taking folate, buy guys need it, too! To use protein, make DNA, and form healthy red blood cells, your body needs folate (also called folic acid and folacin). This B vitamin also may help prevent unhealthy changes in sperm that are linked to chromosomal abnormalities in children. Good sources: spinach, Brussels sprouts, asparagus, beans, nuts, and liver.
3. Calcium
This mineral supports healthy muscles, nerves, and bones. It’s especially important that men in their 20s get enough calcium to develop strong, dense bones. Good sources: milk; yogurt; cheese; canned salmon and sardines with soft, edible bones; dark green leafy vegetables; and calcium-fortified cereals and juices (check the label).
4. Vitamin C
Enlargement of the prostate (benign prostatic hyperplasia, or BPH) is common in older men and causes problems with urination. Eating fruits and vegetables rich in vitamin C is associated with a lower risk for BPH. Good sources: green and red peppers, kiwifruit, oranges, grapefruit, strawberries, potatoes, tomatoes, and broccoli.
5. Potassium
Potassium helps combat the blood pressure-raising effects of sodium. That makes it a key nutrient for keeping blood vessels healthy and preventing heart disease as men age. Good sources: spinach, mushrooms, tomatoes, potatoes, sweet potatoes, melon, prunes, raisins, oranges, bananas, milk, yogurt, and tuna.
6. Vitamin A
Besides supporting healthy eyes and boosting your immune system, foods high in vitamin A may lower your risk for prostate cancer. Good sources of vitamin A: milk, cheese, salmon, broccoli, carrots, green leafy vegetables, squash, cantaloupe, mangoes, and apricots.
7. Magnesium
Many men, especially African-American men, don’t get enough of this mineral. Besides supporting healthy muscles, nerves, and bones, magnesium may boost your immune system and prevent heart disease. Good sources: spinach and other green leafy vegetables, whole grains, beans, nuts, and seeds.
8. Zinc
Men who are vegetarian often come up short on zinc. This mineral helps make proteins throughout the body, fights infection, and heals wounds. Good sources: red meat, seafood (especially oysters), and poultry. Beans and whole grains provide some zinc, but it isn’t absorbed as well as the zinc in meat.
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The American Heart Association recommends having a quarter cup (30 grams) of pumpkin seeds every day as a part of a healthy diet. Feb 1, 2021
To make your man happy emotionally, you have to be attentive to his needs and to know when to give him space. To make your man happy sexually, you have to want to try new things and to be bold and adventurous. But the most important part is that you are feeling happy while you're pleasing your man.
This article was co-authored by Alysha Jeney, MA, LMFT . Alysha Jeney is a Licensed Relationship Therapist, the Owner of Modern Love Counseling, and the Co-Founder of The Modern Love Box. She specializes in relationship therapy, intimacy building, and existential exploration. Alysha holds a BA in Psychology from The Metropolitan State University of Denver and an MA in Marriage and Family Therapy/Counseling from Regis University. She has been featured in publications such as The Washington Post and The Huffington Post. This article has been viewed 929,305 times.
Article Summary
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To make your man happy emotionally and sexually in your relationship, remember to be attentive to his needs and ready to try new things. For example, learn your man’s moods so that when he’s brooding you know to leave him alone, but when he’s upset and wants to be comforted you’re there for him. In addition to knowing your man’s emotional needs, encourage him by giving him sincere compliments, like "I know you'll ace your test" or "You'll do great at your interview." When it comes to his sexual satisfaction, learn what kinds of touches turn him on, like a kiss on the neck, a nibble on his ear, or a hand on the small of his back. Another way to make your man happy is to be more adventurous, such as trying new positions or making out in new places, like the movie theater or car. To learn how to give your man enough space to keep him happy, keep reading!
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