Figs are popular fruits that date back to ancient times in the Middle East. They thrive in regions with mild winters around the world and are considered a backyard delicacy. There are thousands of varieties, given that figs were one of the first plants that humans cultivated. Since those times, people have used figs to help treat numerous health conditions. Figs may benefit the digestive, reproductive, endocrine, and respiratory systems, and this article aims to explore their other surprising health benefits.

What Are Figs?

The ficus tree, which bears figs, is a member of the mulberry family. Figs offer a uniquely sweet taste with a soft and chewy texture with edible seeds. Fresh figs perish easily, which is why drying them is a popular mode of preservation. They look like bulbous teardrops and are rich in natural sugars. In the days before refined sugars, ancient societies used figs as natural sweeteners. They are rich in antioxidants, potassium, complex carbohydrates, calcium, magnesium, and iron.

Throughout history, figs have been a staple of good health in many cultures. Although some of the health benefits are merely anecdotal, various studies prove that figs help the body in many ways. Continue reading and you may find that figs can take your health to the next level. 

May Support Blood Pressure

It’s no secret that the average American consumes too much salt and processed foods, which contributes to a higher risk of high blood pressure. Often times, eating a lot of sodium-rich foods can deplete potassium levels and create an imbalance. When you eat more potassium, you can help manage blood pressure naturally. One animal study found that fig extract was able to reduce blood pressure in animals with hypertensive readings. Figs are great sources of potassium, so consider adding them to your diet if you have high blood pressure.

May Prevent Cell Damage

The antioxidant profile of figs is quite impressive, according to several research studies. These studies were able to identify phytochemical compounds, including phenolic acids and flavonoids, in both fresh and dried figs. Darker figs have a higher antioxidant content than lighter figs, and they may contain more polyphenols than green tea. Researchers claim that antioxidants may prevent or minimize cell damage that free radicals cause. Free radicals are in environmental toxins, cigarette smoke, air pollution, and more. An overabundance of free radicals can damage cells, but consuming foods rich in antioxidants may prevent this from happening. 

May Improve Bone Health

Calcium and magnesium are two minerals that keep your bones healthy and strong. Figs happen to be excellent sources of both of these minerals. About a half-cup of dried figs contains as much calcium as a half-cup of milk. Figs also contain strontium, which is a compound that may contribute to healthier bones. A patented form of strontium is often prescribed to postmenopausal women to treat osteoporosis. 

May Improve Digestive Health

Some people consume figs to encourage a bowel movement. This is because they help to nourish the intestines and have mild laxative properties, due to the high fiber content. The fiber in figs has prebiotic properties, which feed healthy gut bacteria to promote a healthier microbiome. One study monitored people who had irritable bowel syndrome (IBS) with predominant constipation (IBS-C). The participants ate figs for four months in a controlled environment, and the study concluded that figs may alleviate IBS-C symptoms. 

May Have Anti-Cancer Properties

As we mentioned earlier, figs have an impressive antioxidant profile. An accumulation of free radicals in the body can increase the risk of developing cancer, as they damage cells. One research study identified several antioxidant compounds in figs that may fight cancer. The preliminary in-vitro study found that fig extracts exhibited powerful anti-cancer activity against breast cancer cells. More research is still necessary to determine if they are effective against other types of cancer. 

May Improve Sexual Health

There are certain plants that are naturally rich in aphrodisiac properties. There are many anecdotal reports about people consuming figs to increase arousal and sexual function. One animal study tested the aphrodisiac properties of figs, cinnamon, and earth smoke in rats. The rats received a mixture of these plants and experienced an increase in sexual activity. It was, however, difficult to determine exactly which of the three plants was responsible for the boost in sexual activity. More research is necessary to determine if figs improve sexual health in humans. That being said, many doctors recommend that men with erectile dysfunction consume figs to improve the condition. 

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Alpha Male Oil – Essential oil designed exclusively for men to help nourish and repair the testicles and penis while promoting aphrodisiac effects.

• An exclusive and unique massage oil for men
• Helps to nourish, rejuvenate, and repair the testicles, prostate gland, and penis

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The Passion Bath Drops – herbal bath drops that contain aphrodisiac oils to help awaken passion and attraction in males and females.

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There are herbs for every person all over the world, and many people prefer herbal treatments to medical pharmaceuticals. Herbs may not cure a specific health issue, but they may assist the body with natural healing or biological function. In the case of women’s health, many experts believe that specific herbs work to deal with common health issues that women encounter. 

Many scientists and researchers believe that specific plant compounds provide optimal health for all beings. Whether or not the whole herbs, from which the compounds come, are beneficial or not is another topic of study. When it comes to female health and wellness, there are herbs that have proven to be conducive to overall wellness. From elevating mood and libido to supporting energy levels and hormones, the following herbs help to benefit female health. 

7 Herbs For Women’s Health

Avena Sativa

Commonly known as oat straw, avena sativa is a powerful, natural aphrodisiac that has been used for thousands of years. Because it is rich in calcium, it may help to reduce the risk of osteoporosis, which is more common in women than in men. In addition to the calcium content, avena sativa also contains vitamin D, a nutrient that aids the absorption of calcium and optimizes immune function.

Nettle Leaf

This unassuming leaf that causes immense skin irritation happens to be wonderful for female health. The leaves have little hairs that contain formic acid, which causes the body to release histamine. When you brew the leaves into a tea or prepare them like cooked spinach, they are very safe and beneficial. Nettle is an excellent source of vitamin C, iron, and other nutrients. Historically, women praised nettle for its ability to help restore nourishment after giving birth. Herbalists recommend that women combine nettle with raspberry leaf in a soothing tea for best results. 

Red Clover

Red clover is often used as food for grazing livestock. It grows abundantly in Europe, North America, and in parts of Asia. Historically, it had its place in traditional Chinese herbal practices. Red clover contains naturally occurring phtyoestrogens, and it works to promote detoxification. Many studies found that red clover is beneficial for supporting a woman’s body during menopause, specifically because it aids lymphatic functions. 

Puncture Vine

This plant species, Tribulus terrestris, exhibits a variety of healthy properties. Historically, women used it to help enhance libido and keep the urinary tract healthy and free of swelling. There is a lot of research about puncture vine’s ability to support a healthy libido in women. One study from 2014 found that 49 of the 50 female participants experienced greater desire for intercourse after taking it regularly. Another study found that supplementation helped reduce mood swings experienced during the menstrual cycle. It may also lead to greater satisfaction, desire, and arousal in the bedroom.

Sage

This fragrant culinary herb has powerful numerous health properties for all, but it has a special purpose for women. As women enter menopause and tread the uncertain waters, they can experience mood swings, night sweats, and hot flashes. Sage has been known to reduce hot flashes and effectively eliminate night sweats. Anecdotal reports claim that drinking one cup of sage tea nightly can improve sleep and reduce sweating during the night. Ladies, keep this in mind if you are entering or already experiencing menopause. 

Maca Root

Native to the Andes mountains, maca root is a wonderful herb that may help women naturally balance hormone levels. During research on whether or not maca root was beneficial for weight loss, researchers observed that menopausal women enjoyed a reduction in menopausal symptoms. The women reported that maca supplementation helped reduce hot flashes, night sweats, and feelings of depression. Other studies found that maca root may help support a healthy libido in women who experienced sexual dysfunction after taking antidepressants. The dose was three grams daily and women reported that it improved sexual satisfaction.

Raspberry Leaf

Forget about the deliciously tart and refreshing fruit because the leaf is beneficial for female health. Raspberry leaf tea is beneficial for menstrual cycle regulation. Many women who experience irregular menstrual cycles find that they benefit after drinking raspberry leaf tea three to four times a week. Consistency is key, though, as herbs take time to become effective in the body. One study found that women who drank raspberry leaf tea experienced regular periods that were light and pain free. Raspberry leaf also helps to strengthen the uterus, and pregnant women have historically drunk this tea during the last six weeks of pregnancy. Because each woman is different, it would be beneficial to discuss drinking this tea with your OBGYN before you decide to drink it. 

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Ashwagandha has a long history of use in the Indian Ayurvedic system of medicine. It’s an ancient herb that receives a lot of praise. Herbalists talk about ashwagandha the way comic book fans talk about upcoming Marvel shows and movies. If that doesn’t explain how special it is, we don’t know what analogy will. 

What Is Ashwagandha?

This evergreen shrub bears orange-red fruit, but most people use the roots for medicinal purposes. Also known as winter cherry or Indian ginseng, ashwagandha can help to reduce inflammation and protect against cognitive decline. It may also help to stimulate sexual health, improve memory, nourish the nervous system, and encourage better cell-immunity. Ayurveda considers ashwagandha to be a Rasayana, which translates to something that helps maintain youth, both in a mental and physical sense. 

Within the last few years, people have taken an interest in herbs like ashwagandha, in addition to other adaptogens. What is an adaptogen? It is something that improves the body’s resilience to stress. When the body encounters stress, it goes through a three-stage response: alarm, resistance, and exhaustion. Adaptogens work to help the body remain in the resistance phase for a lot longer than normal by way of stimulating effects that delay exhaustion. In doing so, you can avoid a sudden crash in the middle of a stressful moment. Continue reading to learn how else ashwagandha can benefit your health. 

Health Benefits

Effects On Neurodegenerative Diseases

Health experts consider neuritic atrophy, synaptic loss, and Alzheimer’s disease to be primary causes of cognitive decline. Other neurodegenerative diseases cause atrophy to neurites, but the damage is significant in those previously mentioned conditions. Studies on ashwagandha show that it can slow, reverse, and even stop neuritic atrophy and synaptic loss. Because of this, experts believe ashwagandha is a viable herb to treat early stages of Alzheimer’s, Parkinson’s, and Huntington’s disease. Ashwagandha is a nervine tonic that may help improve immunity and longevity in its users. 

Effects On Thyroid Disorders

Historically, Ayurvedic healers used ashwagandha to treat subclinical hypothyroidism. Many people hear this and think the evidence is merely anecdotal. In fact, the Journal of Alternative and Complementary Medicine published a study in 2018 to back up that statement. The study monitored 50 patients with hypothyroidism. The pattens randomly received either a 600 milligram (mg) dose of ashwagandha or a placebo. The results indicated that the group that received ashwagandha saw improvements in thyroid stimulating hormone (TSH), serum triiodothyronine (T3), and thyroxine (T4).

Effects On Stress

As we mentioned earlier, ashwagandha is an adaptogen, meaning it helps improve the body’s resilience to stress. In a 2019 study, patients randomly took either 250 mg or 600 mg doses of ashwagandha. The study concluded that both doses contributed to lower cortisol levels, with the 600 mg dose being more effective. A different 2019 study monitored a group of people who either took a daily dose of 240 mg of ashwagandha or a placebo. The subjects who took ashwagandha experienced a great reduction in cortisol, whereas the placebo group experienced nothing. 

Effects On Sexual Health

According to the U.S. National Library of Medicine, there isn’t sufficient evidence that concludes ashwagandha’s ability to improve symptoms of sexual dysfunction. Despite that claim, there is a lot of research that proves otherwise. A 2015 study in BioMed Research International monitored 50 heterosexual women, all of whom experienced sexual dysfunction. They either could not become aroused, have an orgasm, or they had low libido. After taking 600 mg of ashwagandha daily for eight weeks, they experienced more arousal, lubrication, and orgasms when engaging with their partners. Another study found that ashwagandha may help men with erectile dysfunction. The men in the study took ashwagandha root powder for 60 days and they saw an improvement in performance.

Effects on Arthritis

The analgesic effects of ashwagandha may be beneficial for those with arthritis, especially because it helps to soothe the nervous system from pain response. By blocking pain signals from traveling along the central nervous system, the theory is that it may have anti-inflammatory properties. For this research, ashwagandha proved effective for people experiencing arthritic symptoms. According to an animal study, ashwagandha exhibited analgesic activity on rats experiencing heat analgesia from hot plate method. 

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Whoever said roses could only be given to your true love was a liar. Roses have myriad health benefits and have historically been used in fragrances, tonics, or baths to improve skin. Some people argue that roses look as beautiful as their nutrients make you feel. Is that true? We cannot say for certain, but we can say that roses may help reduce stress, improve sexual health, boost your mood, and more. 

What Is The Rose?

There are over 300 species of roses, which belong to the flowering genus Rosa. While most species are native to Asia, many varieties grow in Europe, northwestern Africa, and North America. Many cultures revere the almighty rose, or the flower holds some significance in the culture. Some people praise roses for their beauty, while others rely on roses to maintain healthy skin. Let’s take a look at some of the most impressive benefits below. 

#1: Sore Throat Remedy

One of the most classic preparations of rose petals is to brew them into a tea. In Ayurvedic medicine, rose water was prescribed to help soothe sore throats. The natural antioxidants in rose petals work to enhance immune function. Specifically, the anthocyanins, terpines, and flavonoids benefit respiratory and cardiovascular health, helping you overcome a sore throat. Little scientific research supports this, but many anecdotal reports are in existence. 

#2: Acne Fighter

Do you have some unappealing acne that you want to get rid of? Well, treat yourself to a bouquet of roses so that you can use the petals to fight back against breakouts. The antibacterial and anti-inflammatory properties in rose petals help to soothe inflamed skin, redness, or irritated skin. Additionally, rose petals contain phony ethanol, which is an antiseptic compound that fight bacteria on the skin. 

#3: Stress Reliever

When stress levels are high, you have an increased risk of making poor dietary choices, losing sleep, and having intense mood swings. Statistically, people with higher stress levels are more fatigued and irritable. The Department of Physiology and Pathology/LTF at University of Para ba-Caixa conducted a study on the body’s response to the scent of roses. When test subjects inhaled rose essence, the researchers noticed a sedative effect and a reduction in stress levels. Adding rose petals to your bath is very calming, but you can also put a bowl of hot water with rose petals and a floating tea candle in any room to promote relaxation.

#4: Weight Loss Helper

Believe it or not, a lot of people use rose tea or rosewater to help promote detoxification. Rose petals have chemical compounds that work to eliminate toxins from the body. Roses also have metabolism-boosting properties, meaning that they aid in weight loss. Additionally, rose petals actually satiate your senses, helping you avoid overeating because your body thinks it is full. Simply steep 10-15 fresh rose petals in a cup of hot water and wait until the water turns pink; you can sweeten with a little agave or stevia. Drink this tea in the morning to help shed those extra pounds. 

#5: A Natural Aphrodisiac

You can eat fresh rose petals, so long as you wash them to remove any dirt or bacteria. Many people eat rose petals as a source of natural energy, but they also energize your sexual appetite. Ayurveda used rose petals to increase sexual activity by activating specific doshas, energies, in the body that are responsible for sexual feelings. The idea is that rose petals help align the mind, heart, and nervous system to revitalize your sexual appetite. 

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When things start to slow down in the bedroom, people naturally want to counteract the downward turn and reignite the passion. You can easily take action and kickstart your sex life by focusing on foods that function as aphrodisiacs. The foods in this article help spark the romance between you and your partner. Continue reading to see what’s on the menu.

Figs

Figs are sweet, succulent, and have been sexualized throughout history because they help to enhance libido. Both men and women can benefit from consuming figs because they are rich in amino acids, which help to improve sexual function. Some studies determined that figs are natural aphrodisiacs. Consume them dried or fresh to reap the benefits.

Spinach

Attention men: if you are failing to perform in the bedroom, spinach could be the right vegetable for you. The high magnesium levels help to increase blood flow by reducing blood vessel inflammation, which improves circulation. Guys who include spinach on their dinner plate can help increase blood flow to sexual organs for better performance in the bedroom.

Avocados

Has your sex life hit a dry spell? It’s time to add avocados to your diet because they help bring a fiery passion to the bedroom. Avocados are rich in vitamin B6, which helps to boost libido and put a little more pep in your step. Additionally, avocados contain vitamin E, a necessary antioxidant that promotes healthier blood flow to increase sex drive.

Pomegranates

In addition to the mood enhancing benefits, pomegranates contain powerful polyphenols that enhance blood flow to the heart. How does this help? Not only does this help you stay engaged in the passion for longer, but it also keeps you in the mood. If you haven’t noticed by now, healthy blood flow is necessary for late night fun to ensue.

Truffles

There is something enchanting about the musky scent of truffles. It’s weird, but studies show that this musk helps turn you on. The alpha-androstenol compound in truffles acts as a pheromone, which is the scent that humans detect on other humans, increasing attraction. Even though they are pricey, get your hands on some real truffles to get things going.

Chili Pepper

Isn’t it fitting that a spicy food made it on a list of foods that spice things up in the bedroom? Red chilies are known for their ability to boost metabolism, but they rarely get attention for their sexual benefits. Some of these benefits relate to the physical response that results from eating spicy food. Heart rate increases and you begin to sweat. Do you see where we are going with this?

Asparagus

Even though it makes your pee smell weird, asparagus is great for late night bedroom activity. The phallic shape of asparagus spears may have something to do with the aphrodisiac status. Asparagus contains vitamin B6, which helps increase arousal and contributes to more intense orgasms for men and women.

Strawberries

Strawberries are sexy, plain and simple, but they also taste great and benefit your health in more ways than one. They contain high levels of zinc, which helps you last longer in the bedroom. Zinc works to boost testosterone levels, which can improve sexual performance. Make sure to enjoy this healthy dessert before you get to the real dessert.

In conclusion, the foods you eat can either dampen or enhance libido. A poor diet can lead to numerous health complications, so it is best consume healthier foods for a healthier sex life. Erectile dysfunction, low sex drive, and vaginal dryness are all linked to poor diet, so eat the right foods to help improve sexual function.

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Health experts always suggest that people incorporate exercise into their daily lives to improve overall health, and to reduce the risk of heart disease, obesity, diabetes, and osteoporosis. Well, there is now a new reason to start exercising on the daily. According to new research published in the Journal of Sexual Medicine, breaking a sweat may improve your sex life.

A new study overlooked 6,000 runners, swimmers, and cyclists, categorizing them by workout intensity and how often they worked out. Researches then compared their weekly exercise to reported sexual functioning, examining male erectile dysfunction and female orgasm satisfaction, arousal, and sexual dysfunction. The findings indicated that the more frequently and intensely a person exercised, the better sexual function he/she experienced. In a nutshell, frequent exercise equals better sexual health.

In Men

Studies show that regular exercise is about as effective as erectile dysfunction medication. Sedentary middle-aged men who take up regular, vigorous exercise report more frequent sexual activity, greater satisfaction, and improved function. Middle-aged men who do not exercise have an increased risk of poor sexual health and erectile problems.

In Women

Most women who are physically active consistently report greater sexual desire, satisfaction, and arousal. One experiment monitored young women who took a spin class for 20 minutes. After finishing the exercise, they watched X-rated videos and the results showed a higher rate of sexual arousal than women who did not exercise and watched the same videos.

Why Is This The Case?

The correlation between regular exercise and improved sexual function has a lot to do with increased blood flow to sexual organs. Better blood flow can make the clitoris and labia become engorged, which is necessary for female arousal and orgasms. Additionally, regular exercise can also strengthen the pelvic floor muscles in women, which has been linked to better sexual health. For men, increased blood flow makes it easier for the penis to become erect. Men who engage in strength training exercises can increase testosterone levels, which can boost sex drive. Too much vigorous strength training can deplete testosterone levels and have decreased libidos.

Walk The Walk

Harvard researchers conducted a study with 31,000 men over the age 50. Regular fast walking demonstrated that aerobic exercise decreased the risk of erectile dysfunction by 30 percent. Another study found that burning 200 calories per day lowered the risk of erectile dysfunction because of improved blood flow. Aerobic exercise helps to keep blood vessels clear, leading to stronger erections.

Yoga

Yoga can be beneficial for both females and males, because improved flexibility can give you the opportunity to practice new positions, which give your body more pleasure. Another reason to practice yoga is to avoid cramping up during a passionate moment. Some yoga experts have said that a couple yoga classes per week can improve stamina, due to the regular concentration on breath and energy.

If you are looking to experience improved sexual health, consider engaging in more physical activity. Take exercise classes that interest you to increase your desire to workout. Additionally, practice kegels to strengthen pelvic floor muscles, which leads to better sex.

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Estrogen, testosterone, adrenaline, insulin, and lot of other hormones act as chemical messengers in the body. The various glands in the body, such as the thyroid, pituitary, pancreas, and adrenals, secrete hormones and the endocrine system manages their efficient circulation throughout the body. As hormonal fluctuations occur, for example, during menstruation, pregnancy, or menopause, a woman can experience decreased energy levels, reduced sexual desire, weight gain, sleep troubles, or even infertility.

To help balance hormones, many women turn to hormone replacement therapies, thyroid medications, birth control pills, and more. Unfortunately, these methods often make the body dependent on prescriptions, mask the symptoms to avoid addressing the underlying condition, or lead to an increased risk of reproductive problems, anxiety, osteoporosis, and more. Because of the health risks associated with conventional hormone replacements, many women are ditching medications and treatments and turning to natural herbs that have hormone-balancing properties.

What Is The Endocrine System?

If you want to understand hormones, then you need to familiarize yourself with the endocrine system, which works to coordinate the relationships between organs and hormones. Once they enter the bloodstream, hormones address target cells to bring about specific changes. The pituitary gland, referred to as the master gland in the endocrine system, is responsible for delivering information from the brain to other glands in the body. Some of the functions of the endocrine system include:

• Repair
• Digestion
• Growth
• Sexual reproduction
• Homeostasis (constant internal balance)

Symptoms Of Hormonal Imbalance

Hormonal imbalances are often easy to identify, especially when a woman experiences night sweats or rapid weight gain in the midsection. On the other hand, symptoms may be subtle, or go unnoticed until a more serious condition arises. Common symptoms include:

• Insomnia
• Low sex drive
• Irregular menstrual cycles
• Painful periods (or endometriosis as it worsens)
• Mood swings or anxiety
• Overeating or increased appetite

The Best Herbs For Balancing Hormones

Tongkat Ali

Women in Malaysia have been using tongkat ali, referred to by women as one of the greatest natural aphrodisiacs, to help naturally stimulate libido, support energy levels, and increase sensitivity of erogenous zones. Tongkat ali has been known to assist with hormonal fluctuations during menopause, but it is also beneficial for boosting cognitive function and reducing stress.

Ashwagandha

This popular Ayurvedic herb works to stimulate blood flow to the female reproductive organs, increasing sensitivity and arousal. Ashwagandha also works to reduce cortisol levels, which can lead to premature aging and disrupt healthy endocrine function. Many women praise ashwagandha because it is one of the best herbs for managing thyroid health and regulating the endocrine system.

Maca Root

For centuries, women in the Andes in South America have used maca root to increase fertility and decrease menopausal symptoms, including hot flashes, sleep disruptions, and night sweats. Maca root is rich in phytonutrients and zinc, which is an integral nutrient that supports sexual-related hormones.

Clary Sage

Clary sage essential oil contains natural phytoestrogens that work to maintain balanced estrogen levels. Many women have reported that placing 3-5 drops of clary sage in a diffuser and inhaling the scent has helped to regulate menstrual cycles, relieve PMS symptoms, and improve emotional imbalances, such as anxiety or depression. If a woman is experiencing menstrual cramps, mix 5 drops of clary sage with a teaspoon of coconut oil and apply it to the abdominal area.

Shilajit

In traditional Chinese and Indian medicine, shilajit is considered to be a tonic that helps to increase energy and sexual desire. Formed from compressed plant materials from the Himalayas, shilajit is replete with amino acids, antioxidants, and fulvic acid, which passes through the intestinal barrier to accelerate antioxidant availability. Women who have taken shilajit reported decreased mood swings, reduced anxiety levels, and increased vitality.

Chasteberry

Commonly known as vitex, chasteberry works with the pituitary gland to regulate estrogen and progesterone levels in the body. Balanced levels of these two hormones can help reduce PMS symptoms and menstrual pain. Chasteberry is available in liquid extract form or as a natural supplement.

Oats

Are you surprised to see oats on this list of traditional herbal remedies? Generations of women have reported that oats help to alleviate menstrual cramps and increase libido. Several studies have found that oats work to stimulate the central nervous system, helping to increase physical and emotional desire for sexual relations. Other research confirms that oats help to release testosterone, an integral hormone for sexual desire in both sexes.

Hormonal imbalance may be the reason behind low sex drive, sexual disinterest, or severe menopausal symptoms. As women begin to restore balance, they may experience a more positive outlook, higher sex drive, and higher self-confidence. If you are going to purchase any of these herbs in supplement form, make sure they are free of binders, fillers, or low-quality ingredients.

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A high percentage of men do not take action when it comes to their health. “Just handling/dealing with it” is somewhat of macho mantra that shouldn’t be in existence. For example, men shouldn’t ignore certain symptoms or fail to intake specific vitamins that all men need for healthy functioning bodies. In honor of Men’s Health Week (June 10-16), we will be posting several men’s health articles, with this one being our first one.

Because of differences in average body mass and hormonal changes, women and men need different amounts of vitamins and minerals. Overall, men and women are prone to different health issues. Based on this, diets for men cannot be identical to those for women. For example, women need more iron than men because of iron loss during menstruation and men need more fiber than women to decrease their risk of rectal cancers. Here is a list of vitamins and minerals that are particularly beneficial for men.

Zinc

Zinc is important for optimal testosterone levels, hair growth, removing toxins, regulating emotions, and improving cardiovascular health. The NHS recommends 9.5 mg of zinc per day for men and 7 mg for women as the mineral contributes to the healthy production of sperm, while also aiding the immune system and cell function. The maximum recommended amount of zinc per day is 40 milligrams. Great sources of zinc include almonds, raw cacao, mushrooms, spinach, garlic, and pumpkin seeds.

Selenium

Selenium is a trace mineral and a critical component of the thyroid gland, which regulates metabolism and growth. For men, selenium is important for the functioning of reproductive organs and the prevention of arthritis and heart disease. Some of the best sources of selenium include Brazil nuts, shiitake mushrooms, lima beans, chia seeds, broccoli, or spinach.

Boron

Boron is another important trace mineral for men that is found in certain foods like walnuts, broccoli, avocado, almonds, almonds, raisins, raw cacao, apples, and beans. Boron helps keep the skeletal structure strong by improving muscle mass and regulating proper testosterone levels. Boron boosts testosterone while it reduces estrogen, which is particularly important for men. It also improves and maintains joint health.

Vitamin D

Vitamin D regulates sleep, metabolism, libido and fatigue, all of which are critical for maintaining men’s health. Vitamin D can be obtained from eating certain mushrooms, but we get the majority of our vitamin D from direct sun exposure. For men, it’s important to have proper levels of Vitamin D to sustain muscle mass. By spending 15–20 minutes outside a few times a week without sunscreen on, you help vitamin D become synthesized when it comes into contact with your skin.

Folate

This B vitamin may help promote healthy changes in sperm. Folate aids the formation of red blood cells and is essential for DNA production. Folate may help protect men from heart disease because it prevents the build-up of homocysteine, a substance that your body needs to build protein, but can lead to heart and blood vessel disease if produced in excess. Good sources of folate include spinach, Brussels sprouts, asparagus, broccoli, beans, and nuts.

Omega-3s

Omega-3s are polyunsaturated fatty acids renowned for their anti-inflammatory effects. Omega-3s are particularly important to men because they play an integral role in regulating cholesterol, blood clotting and inflammation. Throughout 4-5 million years of evolution, diets were abundant in seafood and other sources of omega-3 long chain fatty acids (EPA & DHA), but relatively low in omega-6 seed oils. Most men today consume too many omega-6 fatty acids, such as vegetable oils, which contribute to inflammation and heart disease.

It is important to balance omega-6 fats with an adequate amount of omega-3 fats. You can either reduce omega-6s or increase the amount of omega-3s. The most common plant-based sources of omega-3 fatty acids are nuts and seeds, flaxseeds and walnuts having the highest content.

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