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Staying Well with Frances: Nutrition For Men


Nov 19, 2021

By Frances Largeman-Roth, RDN, nutrition expert, author and AVON Wellness Ambassador

You know that men and women have different health concerns, but you may not be aware of the different nutritional needs of men. If you’re a man or have a man in your life, take note. While we’re similar in many ways, there are some key differences!

To stay healthy, both men and women require a diet that’s rich in colorful fruits and veggies, protein, whole grains and seeds. But men need less of certain nutrients and more of others.

Omega-3 fatty acids: Heart disease continues to be the number one killer of men in the United States and is responsible for one in every four deaths. Numerous studies have shown that omega-3 fatty acids are vital for our heart health. Fatty fish is the number one source of this important nutrient, but most of us don’t get enough in our diet. Daily Essentials Omega-3 delivers 200mg of DHA and 300 mg of EPA fatty acids, which combine to support a healthy heart.

Antioxidants: Overall, Americans do a really poor job of eating their veggies. Men are supposed to eat 3 to 4 cups of vegetables each day, but only 10% of them get that amount.

You probably know that carrots are good for your eyes, but it’s the vitamin A in them that provides the benefit. Vitamin A is also found in other orange-colored fruits and veggies, like mango, butternut squash and apricots. Lutein, a nutrient with antioxidant properties, also helps to protect our eyes*. Daily Essentials Eye Health supplement combines both nutrients into an easy-to-take soft gel.

Iron: Women have higher iron needs due to their monthly cycle. Men require just 8 mg per day of iron versus 18 for women of childbearing age. In addition to red meat, iron rich foods include dark leafy greens, fortified cereal, and dried apricots.

Calcium: While women seem to be constantly reminded to get enough calcium to support their bones and teeth to be strong*, it’s important for our male counterparts too. Calcium requirements for men and women ages 19 through 50 is actually the same--both require 1000 mg daily. But after 50 a woman’s requirement increases to 1200. Older people don’t absorb calcium as well, and men over 70 need more of this mineral (1200 mg daily) to help them avoid osteoporosis and bone fractures*.

Dairy is a fantastic source of calcium and other calcium-rich foods include kale, broccoli, bok choy, tofu and canned salmon.

Fiber: Most Americans don’t get enough fiber. The daily fiber requirement for men is 38 grams, versus 25 for women, but most of us only get 15 grams each day. It’s smart to get a jump on the day and eat a fiber-packed breakfast of whole grains, such as oatmeal, with fruit and nuts. Incorporate fruits and vegetables throughout the day and choose whole grain products over refined to get more fiber.

Fiber is essential for healthy digestion and also may help decrease the risk of developing coronary heart disease. Another big benefit of fiber is that it helps us feel full longer, which can help us reach and stay at a healthy weight.

Please share this with the men in your life. It’s important to take care of ourselves from within if we want to stay strong, healthy and vibrant into our older years. re:tune Daily Essentials is a good way to help your body get the key nutrients it needs no matter what stage of life you’re in.

*These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.