Top Food for Men's Health
Men and women differ in many ways-including their health and nutritional needs. Women need specific nutrients for protection against reproductive cancers and to support a reproductive system just as men need certain nutrients to support muscle mass, prevent prostate cancer, maintain eye health, and more!
Oftentimes the foods that tend to be favorites among men are not optimal choices for good health and longevity. Eating a healthy, balanced diet combined with being physically active can prevent heart disease and cancer, which are the top two killers for men over 35. Adopting these lifestyle habits can also enhance men’s performance in both their intimate, and professional lives.
Any foods that are good for the cardiovascular system will increase vasodilation (blood flow) and will also support good erectile function and cognitive processing. Nutrients that improve circulation to the body also provide anti-oxidant protection against cancer and other chronic diseases.
Quality nutrition is essential for supporting immune function and preventing bone loss, muscle loss, and free-radical damage caused from the environment. Unfortunately, food can’t do the job of maintaining health solely on its own. Experts say that an overall healthy lifestyle that includes not smoking, being physically active, and consuming a healthy diet are what’s really important for optimal health.
It’s significant to note that men need to consume a wide variety of foods to provide their bodies with the substantial nutrients they need. It’s not about eating one specific food or even a handful of specific foods. What’s most important is the habit of consuming a diet rich in a variety of essential nutrients. To provide the body with nutritional insurance it is also recommended for men to take a daily multivitamin that can give an added boost of nutrition.
Listed below are 10 disease-fighting foods that can be a great start to improving a Men's overall health:
Oysters are loaded with zinc. There are over two hundred processes in the human body that require zinc including cell repair. Research has shown that adequate zinc may protect against cellular damage. It has also been shown that the functioning of the male reproductive system is enhanced by zinc. The RDA (recommended daily allowance) is 11 milligrams, which can also be achieved by consuming shellfish, lean meat, or legumes.
Bananas are an excellent source of energy and are high in potassium, which helps to regulate heartbeat and blood pressure. Diets rich in potassium and magnesium can reduce the risk of stroke and provide support for superior cognitive functioning.
Bananas aid the immune system by helping to form erythrocytes (red blood cells), which provide oxygen to every living cell in the body. They also help to support protein metabolism and nerve functioning. Bananas are high in sugar though so opt for smaller ones or if you're courageous, eat them green. Other viable sources for potassium are 100% pure orange juice (non-pasteurized, not from concentrate), organic milk, tomatoes, and kidney beans.
It wouldn’t be a health discussion if I neglected to mention the heart healthy omega fatty acids found in fish. There are many reasons why these polyunsaturated fats are the preferred fats for the diet. Polyunsaturated fats benefit the cardiovascular and immune systems and may reduce the risk for prostate cancer. Fatty fish is also a great source of vitamin D and the anti-inflammatory compounds can help lower triglycerides and reduce aches and pains. Plant sources of omega-3’s are flaxseed, walnuts, soy, and eggs.
Basically, ALL vegetables deserve a place on the optimal health foods list. Consuming cruciferous vegetables such as broccoli and cauliflower aid in the prevention of heart disease and cancer. Broccoli is packed with vitamin C, beta-carotene, potassium, and a phytochemical called sulforaphane, which has high anti-inflammatory, anti-oxidative affects. A recent study found that men who have at least seven servings a week of cruciferous vegetable were half as likely as to develop bladder cancer and had lower levels of homocycteine, an amino acid associated with increased risk of cardiovascular disease. Not a fan of the broccoli tree? Other cruciferous vegetables such as cabbage, cauliflower, or brussels sprouts are an excellent alternative.
Brazil nuts are loaded with magnesium and selenium, which are potent antioxidants that may prevent heart disease, cancer and increase prostate health. Selenium can help lower bad cholesterol and reduce blood clotting and heart disease. It is recommended that men receive 55 micrograms of Selenium daily from Brazil nuts, tuna, turkey, or shellfish.
Fiber - Usually, most men have no challenges getting enough carbs in their diets. The challenge come from the type of carbs they’re consuming. Consumption of carbohydrates in the form of whole grains provides optimal amounts of fiber, vitamins, and mineral which are essential for building muscle mass and maintaining a small waistline. Quinoa, bulgur, and millet are tasty options full of lutein, which supports prostate health. Aim for 10-25 grams of soluble fiber a day and look for products that contain at least 3-5 grams per serving. Apples, pears, and beans are excellent grain free sources of soluble fiber.
Plant Stanols - So, what’s a Stanol? Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower elevated blood cholesterol levels. Including 2-3 grams of plant stanols in the diet can help inhibit absorption of cholesterol in the intestine and can safely be consumed while taking cholesterol-lowering medication.
Soybeans - Soy is rich in isoflavones, which have shown to increase prostate health and have also been shown to lower the risk of developing prostate cancer. A recent study found that eating 25 grams of soy protein a day helped to decrease cholesterol levels and may even reduce the risk of heart disease. Adding a few serving a day of natural soy foods, such as soy nuts, edamame, or tempeh can reap tremendous health benefits.
Berries, Cherries, and Colorful Fruit - The violet, blue, and red hues found in berries, cherries, and colorful fruit are what create the healthy properties in these little gems! They’re loaded with the health-providing flavonoid, anthocyanin. Berries specifically contain over 4,000 different compounds that have antioxidant properties. Loading up on berries also supports brain function and helps to slow the cognitive decline associated with aging. Studies have shown that the more produce you consume the better so make sure to include delicious, nutrient rich berries to help meet your 5+++ servings of a day!
Red-Orange Vegetables - Beta-carotene and Vitamin C are antioxidants that help maintain healthy skin cells and prevent free-radical oxidation caused from ultraviolet exposure. Vitamin C supports the fibroblast in producing collagen and beta-carotene converts vitamin A, which helps with cellular regeneration. One bell pepper has 300% of the RDA for vitamin C! Carrots, pumpkin, sweet potatoes, and red kale are also fantastic choices.
While writing this article I came across a quote from author Michael Pollan that I found to be thought provoking and entertaining, which states, “Don’t eat anything that your great-grandmother wouldn’t recognize as food”. By choosing whole, nutritious food you’re making a long and short-term investment in your greatest asset, yourself. As we focus on men’s health this month it’s noteworthy that optimal health is not something that can be bought, but it can be an incredibly valuable savings account! Health is the real wealth; eat well, live well, be well.
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