The body needs a wide range of nutrients in the right balance to stay healthy. Following a healthy diet is the key. Several studies have also shown that consuming nutrient-rich foods that have the right balance of ‘macronutrients’ (which include carbohydrates, fats and proteins) and ‘micronutrients’ (vitamins and minerals) is better. Health and low risk is the key. disease.

So, we decided to compile a list of minerals and vitamins that men need to stay healthy. Read on to learn the key foods that provide them and how it will affect your overall health:

Essential vitamins and minerals for men’s health

#1 Vitamin A

Vitamin A belongs to the group of fat-soluble vitamins. It is mainly responsible for the growth and development of cells, vision, immunity and even reproduction. It also acts as a powerful antioxidant and powerful hormone that can greatly affect heart, lung and kidney function.

Daily Requirement: The recommended daily intake of vitamin A for adult men is 900 micrograms (mcg).

Source: The major sources of vitamin A are liver and fish oil. Other sources rich in vitamin A are:

  • Milk and eggs.
  • Green leafy vegetables.
  • Orange-yellow colored foods like lemon, carrot etc.
  • some vegetable oil.


  • Better Vision: Vitamin A plays an important role in transmitting visual information from our eyes to our brain. Vitamin A deficiency can cause many visual disturbances. This is probably why the first symptom of vitamin A deficiency is night blindness or difficulty seeing in the dark.
  • Reduces the risk of cancer: It has been observed that adequate intake of vitamin A from natural sources like fruits and vegetables reduces the risk of lung cancer. Studies in Japan have also reported that vitamin A may also prevent colon cancer.

#2 Vitamin B12

Vitamin B 12

Vitamin B12, or cobalamin, is a water-soluble vitamin that increases the production of red blood cells in our bodies. It supports the formation of DNA structure and ensures the proper functioning of our nervous system. Also balances stress hormones and helps reduce symptoms of depression

Daily Requirement: The recommended daily intake of vitamin B12 for adult men is 2.4 micrograms (mcg).

Source: The main sources of vitamin B12 are animal products such as meat and fish (such as salmon and cod). Secondary sources include:

  • Dairy foods like milk, yogurt, cheese, etc.
  • eggs

Since vitamin B12 is not found naturally in plants and grains, if you are a vegetarian or vegan, you may want to consider taking a B vitamin supplement.


  • Nourishes Neurons: Vitamin B12 deficiency is associated with memory loss, especially in older men. One study concluded that early-stage dementia may be slowed by using a combination of vitamin B12 and omega-3 fatty acid supplements.
  • Improve sperm count: Vitamin B12 is responsible for the production and development of sperm. It is a common observation that low levels of B12 can seriously affect sperm count. Studies have also proved that there is an association between plasma concentrations of vitamin B12 and infertility in men.

#3 Vitamin C

vitamin C

Vitamin C, or chemically known as ascorbic acid, is important for the breakdown of all body tissues. It is involved in many functions such as iron absorption, wound healing and maintaining cartilage, bones and teeth.

Daily Requirement: The recommended daily intake of vitamin C for adult men is 90 micrograms (mcg). Since it is water soluble in nature, vitamin C deficiency can occur, which can lead to scurvy or bleeding gums.

Source: The main sources of vitamin C are green vegetables like broccoli, spinach and cauliflower. Some other sources are:

  • Green and red chilies.
  • Fruits like Kiwi, Orange, Grapes, Strawberry.
  • Food staples like potatoes and tomatoes.


  • Controls high blood pressure: The force exerted by the blood on the walls of the vessels is known as blood pressure. Vitamin C removes excess fluid from our body, thereby reducing blood volume and overall pressure.
  • Gout prevention: Gout is a form of arthritis where uric acid accumulates in the joints. One study with 1,387 men found that those who consumed vitamin C had significantly lower blood levels of uric acid, making gout less likely.
  • Support system for the immune system: Vitamin C plays an important role in boosting immunity. It helps stimulate both the production and function of white blood cells, helping the body fight off infection.

#4 Vitamin D

vitamin D

Vitamin D is a fat-soluble vitamin that regulates calcium and phosphate levels in the body. It is also important for strong bone, teeth and muscle health.

Daily Requirement: The recommended daily intake of vitamin C for adults is 10-20 micrograms (mcg). Although deficiency is rare in India due to adequate sunlight, vitamin D deficiency can cause soft or fragile bones.

Source: Vitamin D is produced by our skin from sunlight but can also be found in certain foods.

Vitamin D can also be commonly found in

  • Oily fish (such as salmon, sardines, tuna)
  • red meat.
  • Eggs.
  • soy products.


  • Reduces the incidence of stroke: Stroke is one of the leading causes of death in men. Since the blood pressure is controlled by the action of Vitamin D, the chances of stroke are also greatly reduced. Apart from this, vitamin D also helps in weight loss which reduces the risk of heart diseases.
  • Improved Testosterone Levels: Testosterone is the male hormone responsible for primary and secondary reproductive symptoms. It controls everything from voice thickening, facial hair growth, and even sex drive. Vitamin D helps in the regulation of testosterone levels in the blood.

#5 Vitamin K

Vitamin K

Vitamin K is a fat-soluble vitamin that aids in the complete synthesis of proteins necessary for blood coagulation.

Daily Requirement: The recommended daily intake of vitamin K is 138 micrograms (mcg) for adult men and 122 mcg for adult women.

Source: The main sources of vitamin K are green leafy vegetables like kale, spinach, broccoli, parsley etc. It is also found in secondary sources such as:

  • Plant based oil.
  • nuts and seeds.
  • meat.
  • milk products.
  • soya beans.


  • Wound healing: Vitamin K is involved in the production of prothrombin, a protein responsible for blood clotting and wound healing.
  • Lowers blood pressure: Men are more likely to develop blood pressure and cardiovascular concerns. Vitamin K regulates blood pressure and ensures that the heart is pumping blood freely throughout the body.


About 96% of the human body weight is made up of these four minerals – oxygen, hydrogen, carbon and nitrogen. However, there are small traces of other important minerals found in the body. some of them are:

#6 Sodium

Whenever you add salt to your food, you are actually adding sodium. Most Indians meet their sodium needs as part of their daily diet. However, excessive intake of sodium can lead to high blood pressure.

Daily Requirement: The maximum recommended daily intake of sodium for adults by the WHO is 5 grams per day. However, it is noted that sodium intake in India is around 11 grams per day.

#7 Calcium


Calcium is an essential mineral to help build strong bones, healthy teeth, and reduce muscle damage.

Daily Requirement: The recommended daily intake of calcium for young adults is 1,000 milligrams (mg). In the case of men over the age of 70, it has been increased to 1,200 mg.

Source: The main source of calcium is dairy products like milk, cheese, curd etc. It is also found in:

  • Leafy vegetables, such as broccoli, cabbage, okra.
  • Tofu
  • Soybean
  • Oat.

#8 Iron


Iron supports the transport of oxygen-rich blood from our lungs to the rest of our bodies. It helps in the formation of hemoglobin, which acts as an oxygen-carrying agent throughout the body.

Daily Requirement: Since men do not menstruate, it is a common misconception that their body’s demand for iron is lower than that of women. In fact, the recommended daily intake of iron for adult men is 19.3–20.5 mg while it is 17.0–18.9 mg for women.

Source: Iron is found in abundance in animal products, especially red meat such as beef. There are also secondary sources such as:

  • tuna and salmon
  • Eggs.
  • the beans.
  • boiled potato.
  • Whole grains such as wheat or oats.

#9 Potassium


Potassium regulates fluid balance, improves muscle contraction, and ensures that the nervous system is functioning properly. A diet rich in potassium reduces the chances of having a stroke and also prevents kidney stones.

Daily Requirement: The recommended daily intake of potassium for adults is 4,700 milligrams (mg).

Source: Bananas are a popular and inexpensive source of potassium. Other sources include:

  • Daily staples like tomatoes and potatoes.
  • Green vegetables like spinach and broccoli.
  • Citrus fruits, such as oranges, lemons.
  • Beans and Lentils.


Regardless of their age, men have always seemed to act differently, physically and mentally. So, it is no coincidence that men have essential needs. Therefore, it is important that everyone makes sure to take these vitamins or minerals in the above mentioned ways to lead a healthy and holistic life.

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