Many foods that tend to be favorites among men are not the best choices for good health. A healthy diet and regular physical activity will help prevent heart disease and cancer, the No. 1 and No. 2 killers for men over 35. They can also enhance performance, from the board room to the bedroom. Some food also good for the cardiovascular system which is good for erectile function in men.
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
Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment, Of course, any one (or 10) foods can't do the job alone. An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what's really important for health, say the experts.
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
Still, adding nutrient-rich super foods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men's nutrition a boost, says Dave Grotto, RD, an American Dietetic Association spokesman.
Here is disease-fighting list foods that can be a good start to improving health:
Oysters
Could there be something to the legend that oysters are the food of love? Well, it's true that just 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.
Research shows that adequate 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 portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Health Tips for Men - Male's Health Improvement Foods. 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 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.
Don't like a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
Fatty Fish
No list of super foods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred 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.
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
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 flax seed, 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 [which] in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease,
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.
A recent 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.
Not broccoli fans? Go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts.
And did you ever wonder where the term "cruciferous" originates? "It is not because they are crunchy vegetables, but when the buds from this group of vegetables sprouts, their leaves form a cross like a crucifix,"
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.
Health Tips for Men - Male's Health Improvement Foods explain selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease.
Grotto recommends adults get 55 micrograms of selenium daily from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get your daily dose of selenium in just one Brazil nut. In fact, Bauer cautions limiting 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." Health Tips for Men - Male's Health Improvement Foods.
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.
Trying whole grain pasta or quinoa, a trendy, not-so-whole-grain-tasting grain that's rich in lutein for prostate health.
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.
To avoid digestive problems, increase your fiber intake gradually, and don't forget to drink plenty of water.
Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Health Tips for Men - Male's Health Improvement Foods. 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.
By having 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.
Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk,
And "according to a recent study, eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol,"
The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease.
Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.
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,
Health Tips for Men - Male's Health Improvement Foods Recommend adding berries to the diet may even help slow the decline in brain function that can occur with aging.
Large studies show the more produce you eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy,
Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun.
Vitamin C is involved in collagen production, Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells.
Some recommends getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes.
But for that matter, 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,
Men whose diets are high in nutrients found in vegetables like vitamin C, beta-carotene, and potassium - were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.
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