Men are distinct from women in all kinds of ways — including their nutritional needs. Just like women need particular nutrients during pregnancy or for prevention from breast cancer, men need nutrients that can help them keep muscle mass, prevent prostate cancer, and more. Here is a list of 10 foods that can be a good beginning to improving health, according to the help of experts.
Oysters
People said that oysters are the food of love. Well, it’s true that just a few oysters each day will provide a full day’s supply of the antioxidant mineral zinc. Zinc is related to hundreds of body processes, from producing DNA to repairing cells. Research shows that appropriate zinc may protect against cellular damage that leads to prostate cancer. Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc. You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.
Bananas
Bananas are a great source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke. As a super source of vitamin B-6, bananas can also help your immune system, aid 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.
Fatty Fish
A list of super foofs can not complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the desired form of fats in your diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things. Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact, the American Heart Association recommends that everyone eat fish twice weekly. You can also get omega-3s in plant-based foods, like flaxseed, walnuts, soy, canola oil, and fortified products such as eggs. But there are other good reasons to eat fish. Fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets and in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease.
Broccoli
While almost all vegetables deserve a place on the super foods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It’s packed with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which may have anticancer (prostate and colon) properties. A Harvard study found that participants who had five servings a week of cruciferious vegetables were half as likely as others to develop bladder cancer, a cancer that affects two to three times as many men as women. This super-nutritious green vegetable may also help lower levels of homocycteine, an amino acid associated with increased risk of heart disease and stroke. Don’t care for broccoli? Go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts.
Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say. A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping waistlines small. When buying grain products, look for those whose labels say they have at least 3-5 grams of fiber per serving. To avoid digestive problems, increase your fiber intake gradually, and don’t forget to drink plenty of water.