10 Foods That Boost Men's Health
When it comes to health, men and women need different kinds of
nutrition, just as a woman would need different nutrition during her
menstruating period or pregnancy where hormones are off the norm.
These food items are great for improving a man's nutrition value and they can be found in any supermarket. The only downer is that it's definitely not the kind of fatty, meaty, manly kind of food you'd most hope to expect.
According to WebMD:
1. Oysters
A few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
Take caution when considering eating uncooked oysters. An infection called Vibrio vulnificus is associated with the consumption of raw oysters. People with liver disease, heavy alcohol use, and chronic illnesses such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are at increased risk.
2. Bananas
As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.
Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
3. Fatty Fish
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids.They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.
"Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis," says Bauer.
4. Broccoli
While virtually all vegetables deserve a place on the superfoods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.
Don't like broccoli? Go for other cruciferous choices like cabbage, bak choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts.
5. Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health.
Selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease. However you should limit yourself to no more than two Brazil nuts per day because "they are so loaded and concentrated with selenium that you don’t want to overdose."
6. Whole Grains
Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.
When buying grain products, look for those whose labels say they have at least 3-5 g fiber per serving.
7. Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.
"Men should regularly include a total of 2 grams of plant stanols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine," Have 2-3 teaspoons of plant stanol spreads such as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant stanols can safely be used with cholesterol lowering medication.
8. Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk. Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.
9. Berries or Cherries
The violet, blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid, anthocyanin.
"Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day," says Gerbstadt.
Adding berries to the diet may even help slow the decline in brain function that can occur with aging.
10. Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun. Technically, just about any vegetable should be on the list of top foods for men (and women). Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates
These food items are great for improving a man's nutrition value and they can be found in any supermarket. The only downer is that it's definitely not the kind of fatty, meaty, manly kind of food you'd most hope to expect.
According to WebMD:
1. Oysters
A few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
Take caution when considering eating uncooked oysters. An infection called Vibrio vulnificus is associated with the consumption of raw oysters. People with liver disease, heavy alcohol use, and chronic illnesses such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are at increased risk.
2. Bananas
As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.
Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
3. Fatty Fish
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids.They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.
"Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis," says Bauer.
4. Broccoli
While virtually all vegetables deserve a place on the superfoods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.
Don't like broccoli? Go for other cruciferous choices like cabbage, bak choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts.
5. Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health.
Selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease. However you should limit yourself to no more than two Brazil nuts per day because "they are so loaded and concentrated with selenium that you don’t want to overdose."
6. Whole Grains
Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.
When buying grain products, look for those whose labels say they have at least 3-5 g fiber per serving.
7. Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.
"Men should regularly include a total of 2 grams of plant stanols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine," Have 2-3 teaspoons of plant stanol spreads such as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant stanols can safely be used with cholesterol lowering medication.
8. Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk. Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.
9. Berries or Cherries
The violet, blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid, anthocyanin.
"Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day," says Gerbstadt.
Adding berries to the diet may even help slow the decline in brain function that can occur with aging.
10. Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun. Technically, just about any vegetable should be on the list of top foods for men (and women). Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates
