10 Healthy Food for Men
Men are different from women, including their nutritional needs. Just like when women are pregnant or breast-feeding which require specific nutrients for protection from breast cancer. Men also need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more.
A spokesman for the American Diabetic Association, Christine Gerbstadt, MD, RD, noted that foods which are good for the cardiovascular system is also good for erectile function in men. “Nutrition which is good for the heart improve circulation to all parts of the body, and the same nutrients provides layer of protection against cancer and other chronic diseases,” said Gerbstadt, a doctor based in Florida.
Here’s a list of 10 foods that can fight disease and be a good start to improving men’s health:
Some oysters can provide daily supply of antioxidant mineral zinc. Zinc are involved in hundreds of body processes, from producing cells to repair DNA. Zinc may protect against cell damage that leads to prostate cancer. Zinc also improves the function of the reproductive system and sperm count.
But be careful when eating raw oysters. Because those who have heart disease, high alcohol use, and chronic diseases such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are at increased risk.
Bananas are a great source of energy and rich in potassium, which is needed to regulate nerves, heartbeat and blood pressure. Diets rich in potassium and magnesium (also found in bananas) can reduce the risk of stroke.
As a source of vitamin B-6, bananas can also help the immune system, help form red blood cells, makes the nervous system functions properly and helps metabolize protein. If you do not like bananas, orange juice, milk, tomato products, and beans are another good source of dietary potassium.
3. Fish Fatty
Fish fatty are healthy fats, namely omega-3 fatty acids. Polyunsaturated fat is a form that is required. Fat is beneficial for the heart, blood circulation, immune system and reduce the risk of prostate cancer.
Fish rich in omega-3 fatty acids include salmon, sardines, tuna, mackerel, herring omega 3 fats from vegetable sources like flaxseed, walnuts, soybeans, canola oil, and eggs. Fatty fish are also good sources of vitamin D. Vitamin D helps prevent cancer, type 2 diabetes, high blood pressure and bone disease.
Broccoli helps prevent heart disease and cancer. The vegetables is loaded with vitamin C, beta-carotene, potassium, and phytochemicals called sulphoraphane, which fight against prostate cancer and colon cancer. If you do not like broccoli, alternative options can be consuming cabbage, cauliflower, or Brussels sprouts.
5. Brazilian Peanut
It contains lots of magnesium and selenium, powerful antioxidants that can help prevent heart disease and cancer and protect prostate health. Selenium also helps lower bad LDL cholesterol and reduce the incidence of blood clots and heart disease.
For adults 55 micrograms of selenium daily from Brazil nuts, turkey, tuna or shellfish. If you eat Brazil nuts, Brazil nuts a day is recommended. Because peanuts are loaded with selenium and selenium prevent overdose.
6. Whole Wheat
Wheat provides fiber, vitamins, minerals, good for heart health, muscle building, and keeping waistlines remained small. Oatmeal and barley soluble fiber-rich, full of vitamin B that can help decrease is also good for the prostate. 10-25 grams of soluble fiber per day from oatmeal or other sources of soluble fiber such as apples, pears, and nuts.
If you buy grain products, look for labels that states have at least 3-5 grams of fiber per serving. To avoid digestive problems gradually increase the fiber intake and do not forget to drink plenty of water.
Stanols are natural substances in fruits and vegetables that have been able to reduce high blood cholesterol levels. Food manufacturers are now adding them to stanols concentrated products such as butter, yogurt, or orange juice. Eating 2 grams of stanols per day can help inhibit the absorption of cholesterol in the intestine.
Soy are rich in isoflavones, which protect prostate health and have been shown to decrease the risk of prostate cancer. Eat 25 grams or about one ounce of soy protein a day can help lower cholesterol and may help reduce the risk of heart disease.
Try to eat several servings of soy products today, such as soy beans, soy milk, soy cheese, veggie burgers, tofu or tempeh.
9. Berry or Cherry
Purple, blue, and red in all kind of berries and cherries are a healthy element of the fruit. Berries contains more than 4000 different compounds which have antioxidant properties of vitamin C, so make sure that the consumption of fruit and low in calories. Adding fruit to the diet may even help slow the decline in brain function that can occur with aging. Berries (blackberries, blueberries, strawberi, raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy.
10. Red/Orange colored Vegetables
Vitamin C and beta-carotene is an antioxidant that helps protect skin cells healthy and prevent oxidation from the sun. Vitamin C produces collagen. Beta-carotene converts to the active form of vitamin A, which helps to repair the epithelial cells or skin. For example, red peppers, carrots, pumpkin, or sweet potato.
Nutrient-rich vegetables may help reduce the risk of enlarged prostate.
Men who consumed high nutrients found in vegetables – like vitamin C, beta-carotene, and potassium – are less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.