6 Foods Every Man Should Eat for Lifelong Health

When it comes to supporting men’s health, the right foods can make a real difference—from protecting the heart to maintaining energy, muscle, and prostate health. But with so much nutrition advice out there, it helps to have a memorable shortcut.

That’s where the "Be a S.M.A.R.T. Guy" strategy comes in.

Each letter in S.M.A.R.T.G. stands for a nutrient-packed food that promotes Strength, Metabolism, Aging well, Reproductive health, and Testosterone support. Easy to remember, easy to implement.

🧠 Be a S.M.A.R.T. Guy

S, Salmon, Omega-3s support heart and testosterone health
M, Magnesium-rich Spinach, Boosts muscle, energy, and hormone function
A, Antioxidant-rich Blueberries, Fights inflammation and supports brain aging
R, Rich Brazil Nuts, High in selenium for prostate and neurological health
T, Tomatoes, Packed with lycopene to protect the prostate
G, Grab a Banana!, Rich in potassium for blood pressure and stamina

Here’s a closer look at each food and the nutrients that make them key players in men’s health.

Salmon (and tuna, mackerel, other cold-water fish) are excellent sources of omega-3 fatty acids, which are famous for their heart-healthy properties. They also support muscle recovery, brain function, and healthy testosterone levels making these fish ideal for active men or those juggling demanding schedules.

Spinach is a powerhouse leafy green rich in magnesium, folate, iron, and vitamin K. Magnesium plays a vital role in supporting testosterone production and energy metabolism. Two key factors in men’s health. Meanwhile, folate contributes to cardiovascular wellness and brain function, making spinach an excellent daily addition for both physical and cognitive performance.

Blueberries are great for memory support, lowering cholesterol, and reducing the risk of prostate cancer. Plus, they’re low on the glycemic index, making them a great snack for stabilizing blood sugar levels.  All with the added bonus of powerful antioxidants to fight oxidative stress.

Just 1–2 Brazil nuts per day maintain or increase your selenium levels as effectively as a supplement.  Low levels of selenium have been linked to conditions such as Parkinson's disease and Alzheimer's.  It is also a promising mineral in prostate cancer prevention.

Tomatoes are a rich source of lycopene, a potent antioxidant associated with a lower risk of prostate cancer and heart disease. Heating tomatoes actually boosts lycopene availability, making sauces, soups, and roasted dishes especially beneficial. For even better absorption, pair them with a healthy fat like olive oil.

Bananas are a top source of potassium, a vital mineral that helps maintain healthy blood pressure and supports overall heart function. Getting enough potassium each day is key to keeping your cardiovascular system strong and balanced. Plus, they are the ideal mid-workout or all-natural recovery snack.

Final Thought

Small, consistent changes in your diet can lead to big gains in energy, vitality, and long-term health. No need to remember complicated nutrition rules,
just remember to “Be a SMART Guy”.

Published June 1, 2025