Nutrition for the Man in Your Life this Father's Day

August 28, 2015


 Fathers Day is just around the corner and we wanted to take a moment to acknowledge all the men in our lives, not just our Dads.  

Here at KOJA HQ, women out number the boys by 3:1 so we usually find ourselves focusing on women's health. Thankfully we've all got some lovely men in our worlds who we love and care about and who we want to live happy, healthy lives, so this one’s for them. Boyfriends, Husbands, Mates, Flatmates, Dads, Step-Dads, Brothers and Lovers!

Instead of giving your man another gadget or racing around the shops last minute to find them a present this year, we think spending quality time together with loved ones is the best gift you can give- and we’re sure all the men will agree! Perhaps the perfect Father's Day gift is a brunch at home with all the family, healthy & delicious food, relaxed.  

To help you give the gift of health this Father's Day, we've put together our guide for the 4 most important nutrients for men to focus on for good health and happiness...  Take note boys!


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.

It might come as a surprise, but there's lots of veggies that are full of protein too, including avocado, broccoli, spinach, kale, peas and sweet potato. The level of protein 'per 100g’ may not be as high as other sources but it all adds up! 


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 by 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 oily fish, such as salmon and mackerel, linseeds, chia seeds, other seeds and nuts.  


Hmmm Men and Digestive Health... Well Fibre might be the answer! The best source of fibre is plenty of fresh fruit and vegetables to help your digestive system process normally. Eating foods with fibre has so many health benefits, as well as keeping you fuller for longer. It helps maintain regular bowel movements, decreases the risk for colon cancer, and helps prevent heart disease by lowering blood cholesterol and normalising blood sugar levels.

Fibre is found in fruit, vegetables, nuts, seeds, wholegrains, beans, legumes, rice and more. Just think plant based wholefoods.  


Alright boys, 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."

Now after you've (subtly) lectured your men about their nutritional needs, we've put together our top 3 "man-friendly" brunch recipes for Sunday morning. Check them out here! 

Kate & Heidi x

Wishing all the dads out there a Happy and Healthy Father's Day from the KOJA Team!

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