Although the principles of a healthy diet and lifestyle are the almost the same to the population in general, there are physiological differences between men and women that must be considered when talking about male health and nutrition . It is known that lifestyle, namely stress levels, sleep quality, sedentary lifestyle / physical activity and diet can affect reproductive health and male fertility through several mechanisms. Therefore, maintaining a healthy diet, which takes specific needs into account, is necessary to promote general health and prevent disease, particularly reproductive problems. Energy Because men have a higher proportion of lean mass than women, in most cases they have a higher basal metabolic expenditure , that is, they need more energy than women to maintain their body's functions at rest. Therefore, the supply of energy (and also of macro and micronutrients) from food must also be greater. Both an excessive caloric deficit (energy intake below needs) due, for example, to a high level of training, and an excess of fat mass and a body mass index meaning obesity have a negative impact on testosterone levels in men and, therefore, in their overall health. Low testosterone levels can result in loss of muscle mass, decreased bone mineral density, fat gain, mood changes, fatigue, hair loss, reduced libido, impaired sexual function, as well as increased cardiovascular risk. Nutrients Some micronutrients deserve special attention when talking about men's health, particularly for their effects on reproductive health and fertility . It is necessary to ensure an adequate intake via food and/or resort to supplementation when justified. Zinc Several foods are rich in zinc , for example: Linseed, poppy and chia seeds; Fruits, such as cashews and walnuts; Legumes; Oat; Meat; Oysters. Zinc is related to immunity, control of inflammation and oxidative stress , and is also involved in the synthesis of testosterone. In addition to dietary intake, zinc supplementation may be of interest to improve sperm quality and restore testosterone levels. Vitamin D Vitamin D has receptors in the reproductive system and is related to testosterone levels. It also has an important role in immunity and bone and muscle metabolism . Although it can be found in foods such as fatty fish, dairy products and eggs, the supply via food is limited, requiring sun exposure and/or supplementation to obtain adequate levels (> 30 ng/mL). The prevalence of vitamin D deficiency is high in Portugal. Overweight and obese people have lower levels of this vitamin, deserving particular attention. Antioxidant compounds A low intake of foods that are sources of polyphenols can promote an increase in the conversion of testosterone into estrogens . In the long term, this change could generate an excessive increase in estrogen levels in men (as happens in obesity). Polyphenols can be found in various foods and drinks , for example: Red and purple fruits; Grapes; Green tea; Vegetables. On the other hand, substances such as lycopene and beta-carotene, present in tomatoes, oranges, carrots, pumpkin, and green leafy vegetables, are associated with the reduction of oxidative stress in cells. It is thought that the adoption of a Mediterranean dietary pattern, in part due to the high consumption of these compounds through fruit and vegetables, is associated with an improvement in sperm parameters, namely total sperm concentration, in addition to their already well-known benefits in cardiovascular health, cognitive function and longevity. Magnesium Because magnesium is involved in reducing oxidative stress and inflammation , mechanisms responsible for reducing testosterone levels, it is important for men’s health. It is also associated with cardiovascular health, stress control and muscle contraction . It can be found in foods such as: Seeds, for example linseed, pumpkin, chia; Almonds, peanuts, cashews; Banana; Cocoa; Oat; Legumes. Author : Maria Inês Cardoso Meet the nutrition clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
