foods for mens health

There are some biological differences between men and women which are respective to their needs. But should they eat differently? Of course not, they should eat what most of us are eating - more vegetables, fruits, lean meat, whole grains, and low-fat dairy. However, there are subtle nuances that need to be addressed when it comes to men's diet. 

Men will often come across food that they call favorite, but they are usually not the healthiest of choices. If they are to prevent cancer or heart disease, a healthy diet and regular physical activity are imperative. These two diseases are commonly deadly for men over 35. 

Florida based physician Christine Gerbstadt spoke to the American Diabetic Association and told that "Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases,"

Nutrients are amongst the fundamental requisites that cater to the immune system that stops muscle loss, bone loss, and other oxidate corrosion. Although this 10 important food won't suffice, it needs to be complemented with a healthy lifestyle and physical exercise. 

Nutrition expert and the author of Joy Bauer's Food Cures, Joy Bauer, says "It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients,"

Dave Grotto, a spokesperson of the American Diabetic Association, added, "Still, adding nutrient-rich superfoods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men's nutrition a boost."


Now, that you have the backdrop in the back of your mind, here’s a list of top 10 food that can help men fight long-term or any eventual ailments. 


Note: These are not elixirs; you need to have complementary exercises with a proper diet chart according to your physical needs.


1. Oysters 

Oysters will give you the supply of zinc that your body needs. Zinc is essential for several critical body processes, like repairing cells and producing DNA. "Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc.", says Dave Grotto. 


2. Bananas 

Bananas are a potent source of quick energy pocket which are also rich in potassium. It helps in regulating heartbeat, nerves and even blood pressure. If bananas repulse you, you can try milk, tomato or even orange juice. 


3. Red Meat 

Men love red meat, and they also tend to consume more protein on average. Although that additional protein is beneficial, the frequency of consuming them should be optimum, not regularized. So, have your steak but don't put your health at stake. 


4. Avocados 

Avocados have its etymological origins from the Aztec word "ahuakatL" which means testicles. Men often consider them to be an effective aphrodisiac. Apart from that, they are high in fat, the kind you'd want in your diet. They also help in raising good cholesterol, i.e. HDL and lower LDL, which is bad cholesterol. Avocados are rich in antioxidants that prevent cell damage. But, a small heads-up, don't overdose on Avocados since they have contained higher levels of calories.


5. Fatty Fish 

This list will probably look incomplete without some healthy fat mentions. Polyunsaturated fats are the ones you should include in your diet since they help in having a better immune and circulatory system. Fatty fish like tuna, salmon, herring are the most abundant source of this kind of fats. Even the American Heart Association recommends that everyone eat fish twice every week. 


6. Broccoli 

This is probably the least favorite of all the foods mentioned here. As cruciferous as it is, broccoli can prevent some severe ailments in men, specifically if they are from a family with a history of heart diseases. Broccolis are loaded with beta-carotene, potassium, vitamin C and sulforaphane. They can also help in lowering homocysteine which is associated with heart diseases. 


7. Brazil Nuts 

These nuts are power-packed with selenium, antioxidants, and magnesium. It helps to prevent cancer and heart ailments. Selenium helps explicitly in lowering LDL and reduce the incidence of heart disease and blood clots. A daily dose of 55 mg of Brazil Nuts should suffice your body requirements. 


8. Whole Grains 

Most men get a lot of carbs in their diets, but unfortunately, they end up being the wrong kind. Gerbstadt says, "A diet rich in whole grains provides fiber, vitamins, minerals - all the co-factors for heart health, building muscles, and keeping waistlines small," You can try having whole grain quinoa or portions of pasta. 


9. Plant Stanols 

Stanols occur naturally on vegetables and fruits and have shown to have lower levels of cholesterol. Some manufacturers are adding a concentrated form of them in yogurt, orange, granola bars, and even orange juice. It is advised that you have 2-3 teaspoons spreads of plant stanol per day. They can alternatively be used with meds that control your cholesterol


10. Soybeans 

Soybeans might not invigorate any excitement, but they are rich in isoflavones - they can protect prostate health and considerably lowers the possibility of prostate cancer. The FDA has also approved a health claim stating that 25 grams of soy protein as part of a low saturated fat diet can considerably reduce the risk of heart ailments. You can serve yourself a variety of soy-based products like cheese, tofu, edamame, and veggie burgers. 


Wrapping up 

Eating healthy is the secret to a long and lively existence. And, adding these foods to your diet will help you navigate a healthy life. It is also true that your body will operate better when you consume the food you prefer. And, quite frankly, that's a robust approach for your diet. Even before you realize it, you will fall into a healthy pattern of eating.


Related blog: How everyday simple foods can promote your immunity system

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