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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. Christine Gerbstadt , MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men.‘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 disease,’’ says Gerbstadt, a Florida-base physician and spokesperson for American Dietetic Association.
Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss , oxidative damage from the environment , Of course , anyone for the (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, say the expert.
Here's the list of 10 disease-fighting foods that can be a good start to improving health:
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.
No.2: Bananas
Bananas are a great portable source of quick energy and are rich potassium , which is needed to regulate nerves ,heartbeat and , especially, blood pressure. Diet 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 , banana s can also aid your immune system, help form red blood cells, ensure well functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole cereal or before your workout. Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
No.3: Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong kind , experts say. ‘‘ A diet rich in whole grains provider fiber, vitamins, minerals all the co-factors for heart health, building muscles, and keeping waistlines small,’’. Oatmeal and barley are rich in soluble fiber , full of B vitamins that can help lower LDL or ‘ ‘bad’’ cholesterol, and are also good for the prostate. 10-25 grams of the soluble fiber like apples pears, and beans are recommended. When buying grain products, look for those whose label says they have least 3-5g fiber per serving. To avoid digestive problems, increase your fiber intake gradually, and don’t forget to drink plenty of water.
No.4: Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions them to products like margarine, yogurt, orange juice , and granola bars. ‘‘Men should regularly include a total of 2 grams of plant stanols , taken in two doses with meals to help inhibit absorption of cholesterol in the intestine.’’
No.5: Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt . And ‘‘according to a recent study, eating 25 grams or about I ounce of soy protein a day can help decrease cholesterol,’’ Farrell says. 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, edamame.
No.6: 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. ‘‘ Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C , so make sure you include these delicious and low –calorie fruit so help meet your 5+ servings of fruits each day. 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, blue berries , strawberries , raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy.
No.7: Red orange Vegetables
Vitamin C and beta- carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun. Vitamin C is involved in collagen production , Beta-carotene converts to the active form of vitamin A, which help to repair epithelial or skin cells. ’’But for that matter, just about any vegetable should be on the list of top foods for men(and woman). Dark , leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostate, according to recent study in The American Journal of Clinical Nutrition. Men whose diets are high in nutrients found in vegetables….like vitamin C, beta-carotene, potassium were found to be less likely to develop being prostatic hyperplasia(BPH), or enlarged prosta.
No.8: Nuts
Nuts are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. Selenium also helps lower LDL or ‘‘ bad ’’cholesterol and reduces the incidence of blood clots and heart disease.
No.9: Broccoli
While virtually all vegetables deserve a place on the super foods list, cruciferous vegetable like broccoli are helpful in the prevention of heart disease and cancer . it’s loaded with vitamin C , beta-carotene, potassium and phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties. A recent Harvard study found that participants who had five servings a week of cruciferious vegetable were half as likely as other to develop bladder cancer, a cancer that affect two to three times as many men as women. This super-nutritious green vegetable may also help lower level of homocycteine, an amino acid associated with risk of heart disease and stroke. Don’t care for broccoli? Go for other cruciferous choices like cabbage bok choy, shredded broccoli slaw, cauliflower, or Brussels sprouts. And did you ever wonder where team ‘‘cruciferous’’ originates? ‘‘It is not because they are crunchy vegetables, but when the buds from group of vegetables sprouts, their leaves form a cross like a crucifix, ’’ explains Denver dietitian Mary Lee Chin, MS, RD.
No.10: Fatty Fish
No list of super foods would be completed 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 of prostate cancer, among other things. ‘‘Omega -3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride[blood fat] levels reduce ashes and pains in athletes, and offer relief with certain kinds of arthritis,’’ Fatty fish(salmon , sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact the American Heart Associated recommends that everyone eat fish twice weekly. You can also get omega -3s in plant- base foods, like flaxseed, walnut, soy, canola oil, and fortified products such as eggs. But there are other good reasons to eat fish. ‘‘Fatty fish are also 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 I,Edet Samuel, A Nutritional Master, to received 100% free E-books on: ’’How Should Food Be Cooked To Protect The Vitamins’’.
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