The 6 Most Underrated Foods for Men’s Health, According to Dietitians

Key Points

• Certain nutrients play important roles in men's health for prostate function and muscle maintenance.

• Dietitians explain why canned salmon and kefir are underrated foods for men's health.

• Along with regular physical activity and preventive care, these six foods can support men's health.

Most conversations about men's health circle back to the same advice: Eat more protein, hit the gym and cut back on fried foods. But some of the foods that do the most for you rarely make the highlight reel—even though they're affordable, easy to find and often sitting right in your pantry.

For men, specifically, certain nutrients can play important roles in areas of health that deserve more attention with age, including prostate function, cardiovascular health , bone density and muscle maintenance. The good news? You don't need exotic supplements or a complicated meal plan to get them. According to registered dietitians, these are some of the most underrated foods to support men's health.

1. Tomatoes

Tomatoes are a workhorse ingredient, and their nutritional value goes well beyond adding color to a salad. "Tomatoes are rich in lycopene, a carotenoid that has been studied for prostate health, antioxidant activity and cardiometabolic health," says Johannah Katz, RD . How you prepare them matters, too. "I especially like cooked tomato products, because cooking and pairing tomatoes with a fat source like olive oil can improve lycopene absorption," Katz adds.

That means a simple marinara sauce , roasted tomatoes or even a scoop of tomato paste stirred into a stew can deliver more usable lycopene than a raw slice. "From a men's health standpoint, tomatoes are interesting because several studies have looked at tomato products and lycopene in relation to prostate cancer risk," explains Katz. "The evidence is not strong enough to say tomatoes prevent prostate cancer, but it is promising enough that I think cooked tomatoes are a smart, low-risk food to include regularly."

2. Broccoli

Broccoli belongs to the cruciferous vegetable family, a group researchers have studied closely for potential protective effects. "Broccoli consumption has been linked to lower risk of several types of cancer, including prostate cancer, as well as decrease in all-case mortality," says Jenna Braddock, M.S.H., RDN, CSSD, CPT .

Part of the interest centers around a compound in broccoli that your body converts into sulforaphane, which researchers have examined for its antioxidant and cell-protective activity.

You can boost your broccoli intake without much effort. Add florets to a stir-fry , roast them until the edges crisp, or toss them into a grain bowl. Lightly steaming rather than boiling helps preserve more of the beneficial compounds, so aim for tender-crisp instead of mushy.

3. Canned Salmon

Fresh salmon gets plenty of attention, but its canned counterpart deserves a spot in your rotation. "While many people know and understand the benefits of salmon and seafood, many people overlook canned salmon as a budget-friendly, nutritious option. Canned salmon offers a similar nutrition profile to fresh or frozen salmon fillets, has a longer shelf life, is easier on the wallet and may have a lower carbon footprint," says Sarah Schlichter, M.P.H., RDN.

Plus, the nutrition case is strong. "Nutritionally, canned salmon is a wonderful source of protein and heart-healthy, anti-inflammatory omega-3 fatty acids, EPA and DHA," explains Schlichter. "Canned salmon also offers calcium and vitamin D, two nutrients that contribute to bone health.",

Because many canned varieties include soft, edible bones, they add an extra calcium boost you won't get from a fresh fillet. And it's endlessly flexible. "Canned salmon is versatile and can be enjoyed out of the can or pouch, on a salad, in a sandwich or wrap, on a stir-fry, mixed with pasta/vegetables and more!" Schlichter adds.

4. Whole Grains

If you tend to reach for white bread or white rice, swapping in whole grains is a small change with real payoff. "If I had to pick one underrated food, I'd say whole grains," shares Krystle Zuniga, Ph.D., RD, CSO . "Most people think of them for heart health, but they also have some of the strongest evidence for cancer prevention. Eating about three servings of whole grains a day is associated with roughly a 17% lower risk of colorectal cancer."

That connection is worth paying attention to. "Colorectal cancer is now the leading cause of cancer death in men under 50," Zuniga explains. The fiber in whole grains supports digestion, helps steady blood sugar and can keep you feeling full longer. Best of all, the switch is easy. "Something as simple as choosing oatmeal, brown rice or whole-wheat bread a little more often is one small change that can have a meaningful impact on cancer risk," Zuniga adds.

5. Kefir

Kefir , a tangy fermented milk drink, packs a lot into a small serving. "Kefir is one underrated food for men's health," says Yasi Ansari, M.S., RDN, CSSD . "Eating it is an easy way to support muscle and bone health while also supporting gut health through its live cultures."

There's another reason men in particular may want to consider it. "The risk of kidney stones is higher among men," says Ansair. "In addition to adequate fluid intake, calcium-rich foods can also help reduce the risk of certain kidney stones, particularly when consumed with foods higher in oxalates."

You can drink kefir straight, blend it into a smoothie or pour it over cereal. Look for plain, unsweetened versions to skip the added sugar, and consider it a convenient way to fold more calcium and probiotics into your day.

6. Oysters

Oysters may seem like a special-occasion splurge, but their mineral content makes them a standout. "Oysters are my top underrated food source that supports men's health," says Mascha Davis, M.P.H., RD . "They provide high amounts of zinc, which can help with the reproductive system by regulating levels of testosterone as well as supporting prostate health."

Zinc is an essential mineral your body can't store in large amounts, so getting it regularly through food matters. Just a few oysters can supply a significant share of your daily needs. If raw oysters aren't your thing, try them grilled , broiled or added to a seafood stew. Canned oysters offer a shelf-stable, lower-cost alternative that delivers similar nutrients.

Other Strategies to Support Men's Health

Food is one piece of the puzzle, but lasting health also depends on habits and proactive care. A few consistent practices can go a long way toward catching problems early and building a routine that sticks.

• Schedule routine checkups.Regular visits let a provider track your health over time and catch potential issues before they become serious.

• Prioritize preventive care.Screenings and early detection can flag conditions like high blood pressure, high cholesterol and diabetes while they're still manageable.

• Monitor your heart health.Keep an eye on blood pressure and cholesterol, stay active and avoid smoking to lower your risk of heart disease.

• Stay current on prostate screenings.Talk with your provider about when to begin, especially if you're over 50 or have a family history.

• Support your mental health.Mental well-being matters as much as physical health, so speak openly and reach out for professional help when you need it.

• Create a health-conscious home.Stock foods for balanced meals, make room for regular exercise and manage stress to make healthy choices the easy default.

Our Expert Take

You don't need a dramatic diet overhaul to support your long-term health. Small, consistent choices, like cooking with tomatoes, adding broccoli to dinner, keeping canned salmon on hand, choosing whole grains, sipping kefir and enjoying oysters, can help you take in nutrients that matter for your heart, prostate, bones and muscles. The evidence points to real benefits, though no single food works like a cure, so think of these as smart, low-risk additions rather than guarantees. Pair these foods with the everyday habits that keep you well: routine checkups, recommended screenings and attention to both your physical and mental health. Combined, these strategies give you a practical, sustainable way to invest in feeling your best for years to come.

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