Men are different from women in all kinds of ways -- including
their nutritional needs. Just as women need particular nutrients during
pregnancy or for protection from breast cancer, men need nutrients that can
help them maintain muscle mass, prevent prostate cancer, and more.
Many foods that tend to be
favorites among men are not the best choices for good health. Yet a healthy
diet and regular physical activity can 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.
"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," based on research
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.
"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
List of disease-fighting foods that can be a good
start to improving health:
Food for Men No. 1: 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.
Food for Men
No. 2: 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. 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.
Not a banana fan? Orange juice,
milk, tomato products, and beans are other good sources of dietary potassium.
Food for Men
No. 3: Fatty Fish
No list of superfoods 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," says Bauer.
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 [which] in adequate supply can help prevent cancer, type 2 diabetes, high
blood pressure and bone disease," says Bauer.
Food for Men
No. 4: 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.
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