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Nurturing Men's Health: Top 10 Foods for Father's Day

Updated: Jun 16

dad and daughter eating breakfast

Father's Day is the perfect occasion to honor the important men in our lives by focusing on their health and well-being. One of the best ways to show you care is by sharing the gift of good nutrition. In this blog, we'll explore the top 10 foods for Father' Day that can support men's health, ensuring they stay physically and mentally well and vibrant for years to come.

Top 10 Foods for Father's Day

Plant Protein

man eating dahl

Incorporate more beans, lentils, tofu, nuts, and seeds into the diet, for a low saturated fat protein source, and less meat, dairy, and eggs that are higher in saturated fat. Diets high in saturated fats can increase inflammation, decrease fertility and elevate the risk of certain cancers and cardiovascular diseases.



Okay, this may not be one single food, but it gives you the option of a whole bunch of (plant-based) foods! Whole grains, beans, peas, lentils, vegetables, nuts, seeds, and fruits are excellent sources of fiber. Higher fiber intake is associated with a reduced risk of prostate cancer. Men should aim for at least 30-40 grams of dietary fiber daily.

Chia Seeds

chia pudding

Chia seeds are rich in omega-3 fatty acids, which have anti-inflammatory properties and support heart health. Omega-3s also have been linked to improved fertility in men. Make chia pudding or stir chia seeds into morning oatmeal.



This common culinary herb is packed with antioxidants like rosmarinic acid. Some studies suggest rosemary may enhance mood and cognitive function due to its antioxidant properties. Simply smelling the aroma of rosemary may improve mood!

Brazil Nuts

brazil nuts

Brazil nuts are an excellent source of selenium with approximately 68-96 mcg of selenium per Brazil nut, depending on where they're grown. Selenium is an essential mineral linked to lower rates of prostate cancer. The recommended daily intake for men is 70 mcg. Consuming just one Brazil nut a day can be beneficial!


photo credit: Unsplash, Monika Grabkowska

Lentils are an excellent plant-based source of zinc, providing about 2.5 mg per cooked cup. The recommended daily amount of zinc for men is 11 mg. Adequate zinc intake is important for reducing the risk of cancer and heart disease.

Sunflower Seeds

sunflower seeds
photo credit: Unsplash, Cathal Mac an Bheatha

High in Vitamin E, sunflower seeds offer about 7.4 mg per ounce, nearly 50% of the recommended daily allowance of 15 mg. Vitamin E is a potent anti-inflammatory antioxidant that may help inhibit prostate cancer cell growth.



Whether fresh or frozen, berries are rich in powerful antioxidants that combat DNA damage linked to cancer development. In addition to their anti-cancer properties, blueberries are excellent for preserving memory and cognitive function over time. Moreover, a cup of blueberries provides approximately 4 grams of essential fiber.

Green Tea

green tea

Rich in catechins, a potent polyphenol that has antioxidant properties, green tea has been shown to have protective effects against prostate cancer and heart disease. Sipping on 3–5 cups of green tea daily has been shown to provide the most benefits, but even one cup a day can be heart-protective, according to this study.


fresh beetroots

Research shows that beets may help to boost endurance due to their high nitrate content, which converts into nitric oxide, supporting cardiovascular health. Due to their ability to support stamina and blood flow, they may also help with erectile dysfunction (ED).

Bottom line: Eat more plants🌱

Statistically, men have been influenced by the media to consume diets high in animal products to appear masculine. However, the rates of prostate cancer are on the rise, affecting 1 in 8 men, and increased intake of animal products is influencing these rates. Fortunately, plant-based dietary approaches have been shown to decrease the risk of prostate cancer. Embracing a plant-based approach to nutrition can empower men to achieve optimal health and physical vitality, proving that masculinity is about strength, endurance, and making conscious health choices.

Guest blog post by Erika Guerrero

dietetic intern student

Hi! I'm Erika, a Graduate Nutrition Student at Georgia State University. When I'm not enjoying delicious food or training for a marathon, I love spending time with my family and friends. As a future Latina dietitian, I am passionate about using media to share the values of community and heritage. My goal is to debunk prevalent nutrition myths and promote cultural awareness, particularly by highlighting the rich traditions and health practices of Latino communities. I hope that one day I am able to inspire others to embrace a holistic and informed approach to nutrition.


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