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.
Consuming a healthy diet can help prevent heart disease and cancer, the #1 and #2 leading cause of death according to the National Institutes of Health. Of course a healthy diet isn’t the only lifestyle choice necessary for good health, but, it can enhance performance, from the board room to the bedroom.
From WebMD Expert Columnist, Kathleen M. Zeiman, MPH, RD, LD, here’s 10 best foods for men’s health 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,” says Dave Grotto, RD, author of 101 Foods That Could Save Your Life. “Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc. “Take caution when considering eating uncooked oysters. An infection called Vibrio vulnificus is associated with the consumption of raw oysters. People with liver disease, heavy alcohol use, and chronic illnesses such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are at increased risk. You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.
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.
No. 3: 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. 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.
No. 4: Broccoli:
While virtually 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 loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which may have 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. Don’t care for broccoli? 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,”says Denver dietitian Mary Lee Chin, MS, RD.
No. 5: 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.
(Note: studies showing reduction in cancer have been primarily in people whose diets were deficient in selenium, not in those who were already getting enough.) Selenium also helps lower LDL or “bad” cholesterol and reduces the incidence of blood clots and heart disease. Adult recommendation: 0get 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.”
No. 6: Whole Grains:
Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say. Try 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 (“bad”) cholesterol, and are also good for the prostate. Suzanne Farrell, RD, owner of Cherry Creek Nutrition in Denver, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber such as apples, pears, and beans. 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.
No. 7: Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.
Plant stanols are added to a variety of products including orange juice, margarine, dark chocolate, granola bars, cheese, bread, soy products, and more. Plant stanols can safely be used with cholesterol-lowering medication.
No 8: Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt. The latest research continues to strengthen the fact that isoflavones found in soy foods are beneficial for both the prevention and treatment of prostate cancer in men.
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.
No 9: 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.
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.
No 10: Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun. Get 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, according to a recent study in The American Journal of Clinical Nutrition. 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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