7 nutrients that every man should know about

7 nutrients that every man should know about

This week, 8-14 June, is men’s health week! So it seems only fitting that we outline a few key nutrients we think every man should know about. Here’s our top 7:


Selenium is a powerful antioxidant that can help reduce or prevent hair loss in men. It can also boost sperm health and improve fertility. Selenium is also great for lowering bad cholesterol and preventing blood clots. To get your recommended intake of selenium, try snacking on fresh organic Brazil nuts – they’re one of the most concentrated sources.

B Vitamins

B vitamins are essential for general wellbeing and can help to alleviate depression, promote a healthy nervous system and boost energy levels. Folate (vitamin B9) can help to keep sperm healthy, while biotin (vitamin B7) can help to treat hair loss. Good sources of B vitamins include whole grains, legumes, nutritional yeast and green leafy vegetables.


Zinc is essential for men’s fertility and sexual health. This mineral not only helps to maintain healthy testosterone levels and boost libido, it is also essential for healthy sperm production. One of the best food sources of zinc is oysters, although pumpkin seeds and other shellfish are good sources too.

Omega-3 Fatty Acids

Omega-3 fatty acids are one of the most multi-purpose nutrients around and can help to address many common health complaints. Omega-3 fatty acids have been linked to lowered levels of bad cholesterol and can also reduce the risk of many illnesses, including heart disease and depression. One of the best sources of omega-3 fatty acids (aside from a supplement) is oily fish such as salmon, mackerel and sardines. 

Vitamin D

As well as helping to promote good bone health, vitamin D can also help to prevent mental illness and heart disease. High levels of the vitamin can even lower a man’s risk of prostate cancer. Vitamin D is thought to improve mens’ sex drive by boosting testosterone levels – research suggests that an hour of sunshine can boost a man's testosterone levels by 69%. Good food sources of vitamin D include oily fish and egg yolk.


Lycopene is the carotenoid that gives tomatoes their brilliant red colour – it can help to lower cholesterol and reduce risk of heart disease, the leading cause of death in men. Research has also shown that men who frequently eat foods rich in lycopene can drastically reduce their risk of developing prostate cancer, slowing the growth of, and even killing prostate cancer cells.


Magnesium is one of the most important minerals and around half of New Zealand’s population is seriously lacking. Magnesium is key for heart health, muscle health, sleep and keeping stress at bay. Deficiency can cause insomnia, anxiety and high blood pressure. It’s also important for energy levels and helps physical performance during intense exercise. Good food sources include green leafy veges, nuts and seeds.

Looking for an all-rounder? Good Health Men’s Care is a high potency multi-vitamin and mineral formula that provides essential nutrients for daily health and wellbeing. It has B vitamins, selenium and zinc. It also includes antioxidants, betacarotene, and vitamins C and E to protect against free radical damage. 

Although men’s health has had a particular focus this week, it should be a priority all year round. Many common diseases are entirely preventable, the key is knowing about them before they hit. Spread the word and let the education begin. If you want to know more about Men’s Health week and to take the “what’s your score?” men’s health quiz visit: menshealthweek.co.nz.


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Not all products recommended may be available in South Africa at this time