A man’s nutritional needs are similar to a woman’s. There are a few key nutrients and phytochemicals that appear to be beneficial to men however. National food consumption data has shown that most men aged thirty-five to fifty consumed less vitamin B-6 and vitamin E than recommended; and about half do not report taking any type of vitamin or mineral supplement.  Good sources of vitamins E and B-6 include eggs, whole grain cereals and breads, nuts and seeds. Vitamin E is also found in vegetable oils, and meats are a good source of B-6. A B-complex with C supplement may be good insurance for meeting men’s nutritional needs.

Lycopene, the red colored carotenoid naturally occurring in tomatoes, guava, watermelon and pink grapefruit, has been show to protect against prostate cancer. In addition to tomato sauces and catsup, lycopene is often in canned soups which food manufacturers view as a “man’s food”. While soup is a great delivery vehicle for tomatoes and lycopene, it’s not always convenient. It’s usually eaten from a bowl with a spoon. Look for more “drinkable” soups to enter the market, even cold ones, as consumers continue to demand more options for eating on the go.

Soy has been promoted as a healthy part of a woman’s diet for several years now. New research is showing that soy may benefit men as well. I’m not sure that soy is going to be an easy sell to men who may already associate it with females, but here are some fact to ponder. Soyfoods are great sources of isoflavones, known to have estrogen-like effects. There appears to be no link between isoflavones and estrogen-like effects in men.  Soyfoods provide protein and are low in saturated fats, both helping to maintain a healthful diet. On the other hand, inconclusive research last year suggested that soy might reduce a man’s sperm count; so if you are trying to conceive a child, you may want to avoid soy.

For most men, the best defense against disease risk, sore joints and lackluster, is weight control. Maintaining a healthy body weight is the best defense against the leading caused of disease and death, namely heart disease, diabetes, and cancer. So the best strategy is to set some goals to lower that belt buckle notch this year.

Rust, is a registered, licensed dietitian who has a private practice in Meadville. She is a licensed provider for Real Living Nutrition Services® and an instructor for Penn State’s World Campus. Visit her website at http://www.rustnutrition.com or email her at rosanne@rosanneust.com to find out more about her personalized nutrition counseling service.

©Rosanne Rust 2009