Vitamins are essential nutrients your body cannot manufacture itself and therefore must be obtained from food. Eating a varied diet that includes foods from each food group can help make sure you meet most of your nutrient needs. Because men have higher rates of diet-related diseases it is even more important that they try to include foods that contain certain vitamins to enhance their health.
Calcium
A man's bone mass peaks at age 20, according to the American Dietetic Association. In order to keep your bones healthy and prevent osteoporosis, you need to get adequate amounts of calcium in your diet. Most men need about 1,000 mg of calcium a day for bone health. Calcium is found in dairy foods, calcium-fortified juice, calcium-fortified cereal, salmon with the bones, spinach and soybeans.
Vitamin D
Men also need adequate intakes of vitamin D to support bone health. Vitamin D also plays a role in enhancing immune health and reducing inflammation. Men under age 50 need 200 IU of vitamin D a day, men between 51 and 71 need 400 IU a day and men over age 71 need 600 IU of vitamin D a day. Your body can actually make its own vitamin D through exposure to the sun. If you have limited sun exposure, make sure you eat foods that contain vitamin D such as fortified milk, eggs, salmon and fortified cereals.
Zinc
Zinc is an important nutrient for male fertility. Inadequate intakes of zinc in men can lead to impotence. Zinc works by preventing sperm from clumping together. Men need 11 mg of zinc a day. Good food sources include oysters, crab, ready-to-eat cereals, beef, poultry, cashews and chickpeas.
Vitamin C
Vitamin C also plays an important role in male fertility. Adequate intake also prevents sperm from clumping together. Vitamin C is also an important antioxidant. Antioxidants prevent cell oxidation and may offer protection against cancer and heart disease. Men need 90 mg of vitamin C a day. Good food sources include citrus fruits, peppers, cantaloupe and strawberries.
Omega-3 Fatty Acids
Men have higher rates of heart disease than women and need to take steps to help reduce their risk. Omega-3 fatty acid intake has been shown to help improve cardiovascular health by reducing blood cholesterol levels. Men need 500 mg of omega-3 fatty acids a day for heart health. Food sources include salmon, tuna, mackerel, walnuts and flaxseeds.
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