As we look towards Father’s Day, we look to honor men. Part of honoring them is keeping them healthy. Aside from the intermittent snacks and party favors, what can we do to ensure the health of our men? Are there specific items to add to a man’s diet to help? Yes! Dole offers suggestions for dietary additions and explains why they are crucial in any man’s diet.
When it comes to supporting men’s health, the right foods can make a real difference—from protecting the heart to maintaining energy, muscle, and prostate health. Each letter in S.M.A.R.T.G. stands for a nutrient-packed food that promotes Strength, Metabolism, Aging well, Reproductive health, and Testosterone support. Here are examples for each division.
Strength
Salmon, tuna, mackerel, and cold-water fish are excellent sources of omega-3 fatty acids, which are famous for their heart-healthy properties. They also support muscle recovery, brain function, and healthy testosterone levels, making these fish ideal for active men or those juggling busy schedules.
Metabolism
Spinach is a powerhouse leafy green rich in magnesium, folate, iron, and vitamin K. Magnesium plays a vital role in supporting testosterone production and energy metabolism. Meanwhile, folate contributes to cardiovascular health and brain function, making spinach an excellent addition to a daily diet for both physical and cognitive performance. Add a side to any meal.
Aging Well
We appreciate older men who have energy and wisdom. Blueberries are beneficial for memory support, lowering cholesterol levels, and reducing the risk of prostate cancer. Plus, they’re low on the glycemic index, making them a great snack for stabilizing blood sugar levels. AS blueberries are in season and sold at the Farmer’s Market, stock up now for that man’s health!
Reproductive Health
We like our black walnuts. But do not leave out Brazil nuts. Just 1–2 Brazil nuts per day maintain or increase your selenium levels as effectively as a supplement. Low levels of selenium have been linked to conditions such as Parkinson’s disease and Alzheimer’s.
Testosterone support
Tomatoes are a rich source of lycopene, a potent antioxidant associated with a lower risk of prostate cancer and heart disease. Heating tomatoes boosts lycopene availability, making sauces, soups, and roasted dishes especially beneficial. For even better absorption, pair them with a healthy fat, such as olive oil. As we enter summer, we can freely eat tomatoes every day!
G
Finally, grab a banana. Bananas are an excellent source of potassium, a vital mineral that helps maintain healthy blood pressure and supports overall heart function. Getting enough potassium each day is crucial for maintaining a strong and balanced cardiovascular system. Plus, they are the ideal mid-workout or all-natural recovery snack. Try eating a banana with a handful of nuts.
So much of health is putting the proper foods in front of us. Forming the habit of having fresh fruits and vegetables is easier when we enter the summer months. These simple ideas could change the direction of your health and that of a remarkable man.
