Men: The Top 8 Nutrients You’re Not Getting Enough Of

In fact, over 75 percent of men don't get enough magnesium, vitamin D and other nutrients, including vitamin B-12.

It may not be a surprise that men’s Paleolithic, or caveman, ancestors were able to get all the nutrients they needed from their diet, a diet that featured lean meats, fish, fruits, vegetables, nuts and seeds — foods that could be obtained by hunting and gathering.

Today, though, men don’t need to go “full caveman” to get the nutrients they need. 

There are smart ways that they can score all the good nutrition they need, along with healthy protein-rich Almased as a super-important addition, but more on that in a minute…

1. Antioxidants

Antioxidants protect the body (and our cells) from harmful molecules called free radicals, and include some vitamins, minerals and flavonoids (which are natural colors in plants). 

With all of the problems caused by environmental pollution, men (and women) can use all the help from antioxidants they can get. 

The best sources of antioxidants are fruits and vegetables. 

Good antioxidant-rich examples are: Grapes (purple, red or blue); berries (acai, blueberries, maqui, raspberries and strawberries); nuts (Brazil nuts); dark green veggies (leeks, lettuce, kale); orange vegetables (sweet potatoes, carrots, acorn squash); and tea (tea).

2. Fiber

Dietary fiber is required for digestive health. When many of us hear the word “fiber” we usually only think about fending off constipation, but fiber offers many more benefits than that, including helping us to achieve a healthy weight.

Fiber is found primarily in fresh fruits and vegetables, leafy greens, legumes and whole gains. Specific examples of high-fiber foods include: apples, bananas, black beans, carrots, oats and peppers.

Most Almased users feel more satisfied adding a little fiber — like chia seeds, flaxseeds or psyllium husks — to their shakes.

3. Omega-3 Fats

Omega-3 fatty acids are essential fats that the body can’t directly manufacture, so it needs to get them from food. These fatty acids are crucial for brain function, joint function and heart health, and that’s just for starters!

Omega-3 fatty acids are mainly found in fish, like wild-caught Pacific salmon, sardines, mussels, rainbow trout, and Atlantic mackerel from Alaska, but they’re also found in flax seed, walnuts and leafy green vegetables. 

Try to consume omega-3 fatty acids through diet when possible, but you can also obtain these healthy fats from fish oil supplements.

5. Vitamin B-12

Vitamin B-12 is a nutrient that helps keep the body's nerve and blood cells healthy and is involved in making DNA, the genetic instructions that are found in all cells.

In a British study, older people with the worst (lowest) levels of this vital vitamin lost brain volume at a faster clip over five years than did those with the best levels. One of the factors linked to today’s low B-12 levels is believed to be acid-blocking medications.

Good sources of this B include: beef, sardines, salmon, rainbow trout, milk and eggs, plus fortified cereal. 

6. Vitamin D

Vitamin D is manufactured in your body when the sun's ultraviolet B (UVB) rays penetrate your skin. 

When looking at vitamin D benefits for men, absorbing calcium and promoting bone growth is only part of the healthy story. Vitamin D also helps keep our immune system working correctly, improves our mood, and supports weight loss.

But the vitamin D stores your body builds up during sunny months are often tapped out by winter, which is especially true if you live in the northern parts of the United States, where UVB rays are weaker from November through February. 

When Boston University researchers tested the vitamin D levels of young adults at the end of winter, 36 percent of them were deficient in this vital vitamin.

You may want to ask your healthcare practitioner to test your blood levels of 25-hydroxyvitamin D. You’ll usually want to be above 30 nanograms per milliliter.

Good sources of D include: mackerel, salmon, milk, cheese, and egg yolks. 

If you can’t get enough from food, shoot for 1,000 to 1,400 IU of vitamin D3 daily from a supplement. 

Protein

Protein may well be missing nutrient number 9 — and it’s not because we don’t get enough protein, it’s because we often don’t get the right kind of high-quality protein.

And that’s where Almased comes in.