Top 15 foods men must eat for good health

Experts emphasize: to improve your diet, you don’t need to take drastic steps or completely give up your favorite meals. It’s enough to gradually introduce more healthy products into your diet, which will naturally replace less healthy options over time.

So, which foods are true allies of men’s health?

Let’s look at the top 15 most beneficial foods that can help men stay energetic, healthy, and live a long, high-quality life.

Fatty fish

A true source of Omega-3 fatty acids—essential allies in the fight against cardiovascular diseases, which are among the leading causes of male mortality. Consuming two servings of fatty fish per week (about 200 grams each) significantly reduces the risk of death from heart-related issues.

Eggs

Rich in lutein, high-quality protein, and iron. Modern guidelines allow men without excess weight or metabolic disorders to consume 1–2 chicken eggs per day. One egg yolk contains the daily cholesterol intake for a healthy person. However, those with high cholesterol should consult a doctor about limiting their intake.

Shellfish and crustaceans

These seafood items are a valuable source of zinc, a mineral critically important for heart health, muscles, and male reproductive function. Low zinc levels may be linked to reduced sperm quality and male infertility. Other sources of zinc include beef, turkey, chicken, nuts, and seeds.

Lean red meat

An excellent source of protein with relatively low fat content (compared to fattier cuts). Red meat also contains leucine, an amino acid important for building muscle mass. A moderate intake of 300–400 grams per week is recommended.

High-fiber cereals

Fiber is key to proper intestinal function, directly affecting productivity and focus. It also provides long-lasting satiety and supports digestive health.

Brown rice

Another valuable fiber source that is easy to incorporate into various meals. Combine it with lean meats, vegetables, and fruits for a balanced and tasty lunch or dinner. Brown rice and other whole grains support a healthy weight and reduce the risk of heart disease and type 2 diabetes.

Milk and yogurt

The whey in these products is a source of leucine—an amino acid necessary for muscle growth. Greek yogurt, with its thick texture and high content of protein, potassium, and beneficial bacteria, is especially good for men.

Soy products

Research shows that soy may offer protection against prostate cancer. In Asian countries, where soy consumption is significantly higher, the incidence of prostate cancer is much lower.

Vegetables of various colors

Rich in phytochemicals—natural compounds that protect cells from damage and help prevent cancer. A variety of vegetable colors ensures the intake of different types of these protective substances.

Orange vegetables

A great source of beta-carotene, lutein, and vitamin C, which studies show may reduce the risk of developing prostate adenoma.

Leafy green vegetables

Support eye and prostate health due to their high content of lutein and zeaxanthin, which protect against cataracts and age-related macular degeneration.

Avocado

Rich in monounsaturated fats—the “good” fats that help lower total cholesterol and LDL (“bad”) cholesterol. A balanced intake of healthy fats is essential for overall well-being.

Tomato sauce

Tomatoes are a powerful source of lycopene, an antioxidant that helps protect against certain cancers, especially prostate cancer. Regular consumption of tomato sauce can benefit men's health.

Ginger

This spicy root has anti-inflammatory properties that can be helpful during intense physical activity and in cases of muscle injuries.

Cherries

Contain pigments with anti-inflammatory effects similar to certain medications, but without side effects. They are helpful for muscle recovery after workouts.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.