While exercise is key to good health, eating a varied diet of the right nutrients is crucial, too. A one-size-fits-all approach won’t work, though, because the nutritional needs of men and women often vary due to differences in their physical make-up. Here are some essential nutrients that men need to consume and the foods that provide them.
Fibre
According to Stephanie Karl, nutritionist at JTS Medical Centre, most men do not get enough fibre. “Fibre helps the digestive system to detox, keeps bowels moving and eliminates waste cholesterol from the body,” she says. “Include wholegrains such as oats for breakfast, wholegrain crackers, fresh fruit [not fruit juice], plenty of fresh, raw vegetables, nuts and fruit snacks.” The website of the United Kingdom’s National Health Service (NHS) advises a minimum 30 grams of fibre for adult males every day.
Omega-3
Nour Al Mehairi, a clinical dietitian at Healthpoint hospital in Abu Dhabi, says: “Omega-3 helps address many of men’s most common health complaints. It helps protect against colon cancer and prostate cancer, relieves pain, helps to fight arthritis, and promotes overall heart health. Researchers at the Harvard School of Public Health calculate that eating around two grams per week of omega-3 fatty acids reduces the chances of dying from heart disease.”
Some of the most common sources of omega-3 are salmon, mackerel, sea bass, sardines and white tuna. Al Mehairi recommends men consume fish at least twice a week to meet their omega-3 needs.
Magnesium
Every organ in the body needs magnesium, especially the heart and kidneys, says Al Mehairi. “It is also important for healthy bones, energy levels and muscle functions. It has a positive effect on blood pressure and a protective effect against prostate cancer, fertility and other related problems.
“Magnesium is found in dark green vegetables, leafy vegetables, nuts, seeds, dark chocolate and fish. The daily recommendation is 400 milligrams. So, adding one cup of roasted soy beans to your meal, or half a cup of pumpkin seeds, meets your daily needs,” she says.
Probiotics
The NHS describes probiotics as “good” bacteria and yeasts, which restore the optimal balance of bacteria in the stomach. “Probiotics, or good human bacteria, are easily corrupted by medication, processed food, alcohol, stress, and fungal and waterborne infections,” says Karl. “Yogurt, Actimel [fermented milk drink], sauerkraut, kimchi and probiotic supplements are great ways to pull your probiotics back into line.”
Zinc
“Zinc is a key mineral that helps make other nutrients more effective,” says Al Mehairi. “It is also essential for men’s fertility and sexual health. It [also] maintains healthy testosterone levels.”
Zinc is found in oysters, squash, pumpkin seeds and fortified breakfast cereal. The daily recommended intake of zinc for men is 11mg, so adding two broiled oysters would provide 100 per cent of your zinc needs, while 85g of roast beef would give you about 70 per cent of your daily requirements.
Vitamin B
“The vitamin B family can be helpful in dealing with several common health problems men face, such as depression, fatigue, heart disease, stress and high cholesterol,” says Al Mehairi. “It also helps turn food into fuel, increases natural testosterone levels and enhances libido. Bodybuilders focus on their vitamin B intake to gain more energy while completing their workout routines.”
Natural sources of B vitamins include shellfish, mushrooms, seafood, chicken, almonds, cheese and pistachios.
Vitamin D
The best source of vitamin D is through exposure to the sun. It helps promote good bone health, and lowers the risk of mental illness and heart disease.
“High levels of vitamin D lower a man’s risk of prostate cancer, and some studies suggest that vitamin D can boost testosterone levels,” says Al Mehairi. Yet in the UAE, where sunshine is abundant, many men still suffer from low levels of vitamin D.
According to the NHS, you don’t need to spend long periods in the sun. A few minutes, for those with fair skin, with arms or lower legs uncovered, is enough. While there is no set prescription, people with darker skin need longer to absorb vitamin D than those with light skin.
Apart from sunlight (in moderation), other sources of vitamin D are oily fish, egg yolks and portobello mushrooms.
Go easy on the iron
Watch your iron intake, especially from red meat, advises Karl. “Men tend to overdo this while it is the opposite with women. Excess iron is inflammatory and can act as an oxidant rather than an antioxidant. Bowel cancer may be associated with red meat intake and high iron.”
WHAT IS A BLACK HOLE?
1. Black holes are objects whose gravity is so strong not even light can escape their pull
2. They can be created when massive stars collapse under their own weight
3. Large black holes can also be formed when smaller ones collide and merge
4. The biggest black holes lurk at the centre of many galaxies, including our own
5. Astronomers believe that when the universe was very young, black holes affected how galaxies formed
COMPANY%20PROFILE
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Iran's dirty tricks to dodge sanctions
There’s increased scrutiny on the tricks being used to keep commodities flowing to and from blacklisted countries. Here’s a description of how some work.
1 Going Dark
A common method to transport Iranian oil with stealth is to turn off the Automatic Identification System, an electronic device that pinpoints a ship’s location. Known as going dark, a vessel flicks the switch before berthing and typically reappears days later, masking the location of its load or discharge port.
2. Ship-to-Ship Transfers
A first vessel will take its clandestine cargo away from the country in question before transferring it to a waiting ship, all of this happening out of sight. The vessels will then sail in different directions. For about a third of Iranian exports, more than one tanker typically handles a load before it’s delivered to its final destination, analysts say.
3. Fake Destinations
Signaling the wrong destination to load or unload is another technique. Ships that intend to take cargo from Iran may indicate their loading ports in sanction-free places like Iraq. Ships can keep changing their destinations and end up not berthing at any of them.
4. Rebranded Barrels
Iranian barrels can also be rebranded as oil from a nation free from sanctions such as Iraq. The countries share fields along their border and the crude has similar characteristics. Oil from these deposits can be trucked out to another port and documents forged to hide Iran as the origin.
* Bloomberg
2025 Fifa Club World Cup groups
Group A: Palmeiras, Porto, Al Ahly, Inter Miami.
Group B: Paris Saint-Germain, Atletico Madrid, Botafogo, Seattle.
Group C: Bayern Munich, Auckland City, Boca Juniors, Benfica.
Group D: Flamengo, ES Tunis, Chelsea, (Leon banned).
Group E: River Plate, Urawa, Monterrey, Inter Milan.
Group F: Fluminense, Borussia Dortmund, Ulsan, Mamelodi Sundowns.
Group G: Manchester City, Wydad, Al Ain, Juventus.
Group H: Real Madrid, Al Hilal, Pachuca, Salzburg.
At a glance
Global events: Much of the UK’s economic woes were blamed on “increased global uncertainty”, which can be interpreted as the economic impact of the Ukraine war and the uncertainty over Donald Trump’s tariffs.
Growth forecasts: Cut for 2025 from 2 per cent to 1 per cent. The OBR watchdog also estimated inflation will average 3.2 per cent this year
Welfare: Universal credit health element cut by 50 per cent and frozen for new claimants, building on cuts to the disability and incapacity bill set out earlier this month
Spending cuts: Overall day-to day-spending across government cut by £6.1bn in 2029-30
Tax evasion: Steps to crack down on tax evasion to raise “£6.5bn per year” for the public purse
Defence: New high-tech weaponry, upgrading HM Naval Base in Portsmouth
Housing: Housebuilding to reach its highest in 40 years, with planning reforms helping generate an extra £3.4bn for public finances
'Skin'
Dir: Guy Nattiv
Starring: Jamie Bell, Danielle McDonald, Bill Camp, Vera Farmiga
Rating: 3.5/5 stars
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A MINECRAFT MOVIE
Director: Jared Hess
Starring: Jack Black, Jennifer Coolidge, Jason Momoa
Rating: 3/5
The specs
Engine: 2.0-litre 4-cylinder turbo
Power: 240hp at 5,500rpm
Torque: 390Nm at 3,000rpm
Transmission: eight-speed auto
Price: from Dh122,745
On sale: now
Sun jukebox
Rufus Thomas, Bear Cat (The Answer to Hound Dog) (1953)
This rip-off of Leiber/Stoller’s early rock stomper brought a lawsuit against Phillips and necessitated Presley’s premature sale to RCA.
Elvis Presley, Mystery Train (1955)
The B-side of Presley’s final single for Sun bops with a drummer-less groove.
Johnny Cash and the Tennessee Two, Folsom Prison Blues (1955)
Originally recorded for Sun, Cash’s signature tune was performed for inmates of the titular prison 13 years later.
Carl Perkins, Blue Suede Shoes (1956)
Within a month of Sun’s February release Elvis had his version out on RCA.
Roy Orbison, Ooby Dooby (1956)
An essential piece of irreverent juvenilia from Orbison.
Jerry Lee Lewis, Great Balls of Fire (1957)
Lee’s trademark anthem is one of the era’s best-remembered – and best-selling – songs.
Indoor cricket in a nutshell
Indoor Cricket World Cup – Sep 16-20, Insportz, Dubai
16 Indoor cricket matches are 16 overs per side
8 There are eight players per team
9 There have been nine Indoor Cricket World Cups for men. Australia have won every one.
5 Five runs are deducted from the score when a wickets falls
4 Batsmen bat in pairs, facing four overs per partnership
Scoring In indoor cricket, runs are scored by way of both physical and bonus runs. Physical runs are scored by both batsmen completing a run from one crease to the other. Bonus runs are scored when the ball hits a net in different zones, but only when at least one physical run is score.
Zones
A Front net, behind the striker and wicketkeeper: 0 runs
B Side nets, between the striker and halfway down the pitch: 1 run
C Side nets between halfway and the bowlers end: 2 runs
D Back net: 4 runs on the bounce, 6 runs on the full
UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
In numbers: PKK’s money network in Europe
Germany: PKK collectors typically bring in $18 million in cash a year – amount has trebled since 2010
Revolutionary tax: Investigators say about $2 million a year raised from ‘tax collection’ around Marseille
Extortion: Gunman convicted in 2023 of demanding $10,000 from Kurdish businessman in Stockholm
Drug trade: PKK income claimed by Turkish anti-drugs force in 2024 to be as high as $500 million a year
Denmark: PKK one of two terrorist groups along with Iranian separatists ASMLA to raise “two-digit million amounts”
Contributions: Hundreds of euros expected from typical Kurdish families and thousands from business owners
TV channel: Kurdish Roj TV accounts frozen and went bankrupt after Denmark fined it more than $1 million over PKK links in 2013
The specs
Engine: 2.0-litre 4-cylturbo
Transmission: seven-speed DSG automatic
Power: 242bhp
Torque: 370Nm
Price: Dh136,814
