The right diet for a man over thirty

The recommended diet for a woman and a man are different. A man’s diet is more caloric (2200-2600 kcal), depending on the level of physical activity, and is composed mostly of foods that will help prevent common ailments faced by males, such as high stress, hypertension, decreased libido, prostate problems, and heart and stomach problems.

Any food that improves circulation and the functioning of the circulatory system helps with erection problems and has a positive effect on the quality of sexual life. The introduction of appropriate foods to your diet will also help you cope with other health and fitness issues, for example, fat deposits around the waist, stomach, and thighs.

Remember, however, that being over a certain age does not mean that you have to stick to a strict diet from now on. The most important thing is the balance between healthy eating and physical activity. If you make basic changes to your life, you’ll notice a major difference.


The following foods have multiple benefits and stimulate the body’s functioning and support the work of organs.

This aphrodisiac contains a lot of zinc, which is a strong antioxidant, and useful in the repair of damaged cells. Due to this, oysters have a positive effect on sexual performance. Zinc can also protect against prostate cancer.

Bananas are a good source of energy, potassium, and magnesium. They help lower blood pressure and are necessary for the proper functioning of the nervous and circulatory systems. A diet rich in potassium and magnesium can reduce the risk of stroke.
Bananas also contain Vitamin B6, which helps in the formation of red blood cells, ensures the proper functioning of the immune system, and supports metabolism.

Fatty fish
The male diet would not be complete without oily fish (salmon, tuna, sardines, mackerel, eel, halibut), which are good sources of Omega-3 fatty acids. They are good for the heart, cardiovascular system, and immune system. Omega-3 acids have anti-inflammatory benefits and lower triglycerides in the blood.

Eggs are a rich source of amino acids as well as Vitamins A, E, D, K, and B and minerals such as phosphorus, potassium, sodium, calcium, iron, magnesium, copper, zinc, and selenium. The benefits of eating eggs are innumerable.

Green vegetables
They are rich in fiber, vitamins, and minerals, especially magnesium, which helps to calm the nerves. Also, they have a basic pH, which helps regulate all processes occurring in the body. It is, therefore, worth combining them with products with acidic pHs, such as meat or eggs.

Mental fitness, motivation to live, and overall well-being are important to life quality. Tyrosine present in avocado is an effective antidepressant that will help you maintain good mental health.

Red meat (pork, beef, venison) 2-3 times a week
It is a source of well-absorbed protein, fat, cholesterol, fatty acids, as well as minerals and vitamins such as zinc, iron, and Vitamin B. Remember not to fry meat. Eat meat with vegetables, for example, with Greek salad or spinach salad.

Brazil nuts
These huge nuts are full of magnesium and selenium, a powerful antioxidant that helps prevent heart disease and prostate cancer. Selenium also reduces the level of “bad” LDL cholesterol. Just one Brazilian nut will give you the required daily dose of selenium.

Pumpkin seeds
They have a positive effect on the urinary tract and prostate.

Almonds and cashews
Arginine contained in them has a significant effect on the secretion of hormones and protects against impotence.

Whole grains
Whole grains provide the necessary amount of fiber to prevent colon cancer and gallstone formation. Fiber also regulates the level of sugar in the blood and increases the removal of cholesterol from the body, thereby lowering its level.
Whole grain products such as wholemeal bread, whole-grain pasta, and cereal flakes contain lutein and Vitamin B, which enable proper prostate function.

Isoflavones (daidzein, genistein, and glycicin) contained in soybeans reduce the risk of prostate cancer.
Eat soy or soy products such as milk, yogurt, or tofu 1-2 times a week.

Colorful berries
Violet, blue, and red berries such as raspberries, blueberries, forest berries, strawberries, blackberries, currants, and cranberries are powerful antioxidants that delay the aging of the brain.

Red and orange vegetables
Red pepper, tomato, carrot, pumpkin, and sweet potatoes contain Vitamin C and beta-carotene, which are antioxidants and also protect us from the negative effects of sunlight on the skin. Vitamin C also takes part in the synthesis of collagen, while beta-carotene is a precursor to Vitamin A, which will help keep your skin looking healthy for longer and strengthen your immune system.

A glass of red wine 3-4 times a week
Red wine contains a very large dose of phenols that fight free radicals and help protect against cancer.

At least two liters of water
Your body consists of 70% water. All body cells require hydration to function properly. You can feel the effects of dehydration in your body. You feel significantly worse and experience problems with concentration, headaches, and weak muscles if you don’t drink enough water.


Healthy eating and regular physical activity is the key to maintaining mental and physical health. However, for this to happen, you also have to give up foods that accelerate the aging process. A healthy lifestyle also includes giving up all stimulants, such as smoking and alcohol consumption.
Read also about your Biological Clock


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