A wholesome and healthful diet is prerequisite for both men and women but nutritional needs of men are far different from that of women. For instance, food that men eat should be balanced in nutrients that support greater physical activity and poor stress management. Similarly bone health is not that much of an issue for men as it is for women but men are more prone to inflammation and metabolic syndrome. Cancer prevention, muscle building, sound heart health, prostate health and fighting stress are some of the key issues that men need to deal with. It is also very important for men to neutralize effects of wrong lifestyle choices like alcohol and smoking that men generally indulge in. Choosing a calorie controlled, nutrientdense diet can help. Here are the recommended do’s that men must opt for better health as well as better looks.
The list of superfoods for men’s health has to begin with the healthy fat, Omega 3 fatty acids. Fish especially Salmon, fish oil supplements, flaxseed oil flax seeds, mustard oil, walnuts, soyabean oil, rice bran oil; all contain the vulnerable Omega 3 fatty acids. Omega 3 fatty acids are polyunsaturated fats that men must include in their diet to benefit their immune system, heart and reduce risk of prostate cancer. Being a potent anti inflammatory, foods rich in Omega 3 fatty acids can lower triglycerides level in the body thereby reducing pains and aches in athletes and offering relief to different forms of arthritis. Fatty fish such as mackerel, salmon, tuna and plants based foods such as walnuts, soy and canola oil are good source of vitamin D. Adequate levels of Vitamin D can also prevent type 2 diabetes, bone disease and cancer.
Oysters contain antioxidant mineral zinc in abundance which is an essential micronutrient men require for prostate health. Low levels of zinc in men are associated with prostate disease and fertility issues. 11mg of zinc should be consumed by men on daily basis after 30 yrs of age. Zinc does not get stored in the human body naturally and therefore it is important to make sure that enough zinc is ingested through supplementation or diet on daily basis. Other than oysters, zinc rich foods include shellfish, lean pork, lean beef or legumes.
Rich in vitamin B6 and manganese, bananas offer some specific benefits to men. Other than being low in calories, bananas provide certain micronutrients that can promote heart and joint health and can also influence male fertility. Bananas also supports immune system, ensures proper functioning of nervous system, helps in formation of red blood cells and assist in protein metabolism. So, it is recommended for men to eat banana each day either in breakfast or before working out at gym.
Cherries are known to contain a pigment that are antiinflammatory in nature. Cherries get its red colour from flavonoids that help fight free radicals that degenerate the body. It also contain sufficient amount of antioxidants such as anthocyanin and quercetin. These are antioxidants guard against cardiovascular diseases and cancer. Cherries are rich in potassium that can help you manage your blood pressure and also rid your body of excess sodium. Tart cherries contain melatonin that can help anybody enjoy a restful sleep. Cherries are a must have for athletes and men who perform physically strenuous jobs.
Milk & Curd
Leucin obtained from whey that is present in yogurt and milk is actually an amino acid that aids in muscle building. Yogurt other than its rich and creamy taste is loaded with potassium, protein and gut friendly bacteria. Yogurt can also help weight conscious men shed some pounds. It also offers a number of sexual benefits to men such as higher sperm concentrations and better testosterone levels.
Brazil nuts have high concentration of selenium which does not only ensure proper functioning of thyroid gland but also boosts the defense mechanism of body by strengthening the immune system. Additionally, Brazilian nuts are very healthy for male reproductive system. It is to be noted that Brazilian nuts contain selenium in high quantity and therefore not more than two nuts should be taken in a single day.
Leafy greens, especially dark ones are a good source minerals (like calcium and iron) and vitamins (like vitamin A, K, C and folate). Green leafy vegetables are also an excellent source of fiber. They also contain plenty of zeaxanthin and lutein that protect against macular degeneration and cataract. Arugula, broccoli, spinach and collard greens should be an inevitable part of men’s diet.