KOJA Blog
We wanted to take a moment to acknowledge all the men in our lives, our husbands, boyfriends, sons, brothers & fathers.
We've put together our guide for the 4 most important nutrients for men to focus on for good health and happiness... Take note guys! These tips are for the Boyfriends, Husbands, Flatmates, Dads, Step-Dads, Brothers, Step-Brothers and Mates!
Protein
Generally speaking, men need about 30% more protein than women on a daily basis. Protein is needed for building & repairing muscle and maintaining a healthy body. We all know that we can get protein from meat, fish, eggs and dairy, but there’s also so many plant-based foods with a high protein content, such as nuts, seeds, quinoa and legumes.
For a protein packed brunch we love serving up our Protein Pancakes. They're quick, delicious and offer 15g of protein per serve so are sure to keep you and your loved ones satisfied. For the guys that never seem have bottomless stomachs, try serving with yoghurt, fresh fruit and 2 tablespoons of our Multivitamin Breakfast Toppers for extra protein, healthy fats, vitamins & minerals.
Try our Breakfast in Bed Pack which includes both the Protein Pancakes & Breakfast Toppers!
Omega-3 Fatty Acids
For all Dads, heart health should be a priority. Omega-3 fatty acids are special, as they make up part of the membrane of every single cell in our body and are the building blocks for hormones. These fats are essential, which means that the body can’t make them itself, so we need to get them from our diet. They are great for men's cardiovascular health in helping to prevent heart disease and stroke, and have anti-inflammatory properties as they help to protect blood vessels and joints.
You can get them from linseeds, chia seeds, other seeds and nuts as well as oily fish, such as salmon and mackerel.
Fibre
Hmmm Men and Digestive Health... Well Fibre might be the answer! The best source of fibre is plenty of fresh fruit, vegetables, nuts and seeds to help your digestive system process normally. Eating foods with fibre has so many health benefits, as well as keeping you full for longer. It helps maintain regular bowel movements, supports the good gut bacteria, decreases the risk for colon cancer, and helps prevent heart disease by lowering blood cholesterol and normalising blood sugar levels.
Fibre is found in nuts, seeds, fruit, vegetables, wholegrains, beans, legumes, rice and more. Just think plant based wholefoods.
Zinc
Alright guys, this one is about sexual health, so listen up! Zinc is a mineral that’s especially important for men as it supports prostate health, testosterone levels and overall sexual health. It’s essential for making proteins and DNA, assists the immune system in fighting bacteria and viruses, and improves energy levels, cognition, mood and sleep.
Foods with high levels of zinc include pumpkin seeds, sesame seeds, cashews, cacao, sea vegetables, seafood, mushrooms, spinach, quinoa, beans, wholegrain, beef and lamb.
"I believe the greatest gift you can give your family and the world is a healthy you."
-JOYCE MEYER
To help support the nutritional needs of the man in your life, we've put together our top 3 "man-friendly" brunch recipes for Sunday mornings. Check them out here!