You can’t really go wrong if you eat a healthy diet, but there are certain foods that men in particular should be focusing on if they want to boost their health. It’s always sensible to eat a lot of organic fruit and vegetables and lean protein, regardless of your gender, but men have different needs when it comes to certain vitamins and minerals.
When you consider the fact that one out of every six men in the U.S. is affected by prostate cancer at some time in their life, the need to manage lifestyle factors like diet to help curb your risk is clear. A study published in theCancer Prevention Research journal showed that high-fiber diets can help control prostate cancer progression.
Of course, prostate cancer is just one of the health concerns men must face. What should you be eating for optimum health? Healthspan nutrition head, Rob Hobson, recently highlighted eight foods that he feels are crucial to men’s diets.
Perhaps not surprisingly, salmon is at the top of his list. This superfood is rich in omega-3 fatty acids, which can only be obtained through the diet, and can reduce the risk of heart disease. They also boost your levels of good cholesterol, and reduce inflammation, which has been associated with cancer. Other oily fish that are good choices for men include herring, tuna and sardines.
Oily fish aren’t the only type of fish men should look out for. Shellfish is a good source of zinc, which is essential for male reproductive health. Low levels of zinc are also associated with hair loss. Oysters and prawns are good sources of zinc.
Heart-healthy Brazil nuts are also recommended, but men should look out for the raw varieties, and keep servings small, to reap maximum health benefits. These nuts are rich in selenium, which plays a role in sperm count, in addition to boosting immune health and protecting against free radical damage.
Organic tomatoes are another important food for men, thanks to their high lycopene content. This acts as an antioxidant, which can help prevent damage from disease-causing free radicals, and it has also been linked to prostate health.
Hobson recommends that men eat more eggs, because they are a source of a number of important vitamins and minerals. Their high protein content makes them good for weight loss, and he points out that they do not affect cholesterol levels as much as people once believed. Boiled eggs are the best choice for a nutritious snack.
Organic red peppers
Red peppers also make the list on account of their impressive vitamin C content; just half of one red pepper will give you more than 200 percent of the recommended daily intake! While Vitamin C is good for your health overall, it’s particularly crucial for men who are hoping to be fathers, as it prevents sperm cells from clumping together. It can also help to preserve the bone density of older men.
Oats can help keep your blood sugar levels balanced. They are high in fiber, which has been shown to cut the risk of high blood pressure, high cholesterol, diabetes and heart disease. If you’re not a fan of traditional oatmeal, try adding some oats to a smoothie or topping your salad with them.
Red kidney beans
Another good source of fiber is beans, with red kidney beans standing out above the rest. They can help with digestion and make you feel full, which is helpful for controlling your weight. After all, being overweight increases your risk of prostate cancer and can lead to fertility issues.