Men have special needs when it comes to their dietary requirements. Specifically, men need certain nutrients that can help them stay healthy and strong. They need specific kinds of food that will help maintain their muscle mass, prevent prostate cancer, and others.
What are these foods? Below is a list of the top 5 foods that men needs in order to stay healthy.
1. Oysters
Oysters are rich with the mineral zinc. Zinc is an antioxidant and is involved in hundreds of body processes which include producing DNA as well as repairing cells.
There are studies that show that adequate zinc may protect against cellular damage that leads to prostate cancer. Health professionals also say that zinc helps enhance the sexual functioning of the male reproductive system including increased sperm counts.
There is, however, a precaution when it comes to eating uncooked oysters in relation to an infection called Vibrio vulnificus. Moreover, people who use alcohol heavily, those with liver diseases, and those with chronic illnesses such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are warned against eating uncooked oysters.
The daily recommended dose of zinc is 11 milligrams a day. Other sources of zinc include lean beef, other shellfish, lean pork, and legumes.
2. Bananas
Bananas are rich in potassium which is required to normalize nerves, heartbeat and most especially blood pressure. Foods that are rich in potassium and magnesium can greatly lessen the risk of stroke.
Aside fro potassium and magnesium, bananas also contain vitamin B-6 which helps the immune system, helps form red blood cells, ensures a well-functioning nervous system, and assists in protein metabolism.
Other sources of potassium include milk, orange juice, beans, and tomato products.
3. Omega 3 Rich Food
It’s called healthy fat or omega-3 fatty acids. This polyunsaturated fat helps the heart, the circulation, as well as the immune system. They also help reduce the risk for prostate cancer.
Research shows that omega-3 fatty acids are effective anti-inflammatory foods which help lower triglyceride levels. Omega 3 also helps reduce aches and pains such as the pain felt with arthritis.
The best sources of omega 3 are salmon, tuna, sardines, mackerel, and herring. Eating fish twice a week is ideal, according to the American Heart Association. Fatty fish rich in omega 3 are also good sources of vitamin D, a very important nutrient that may help prevent cancer, type 2 diabetes, high blood pressure, and bone disease.
Other sources of omega 3’s include walnuts, flaxseed, soy, canola oil, and eggs.
4. Broccoli
Broccoli is called cruciferous vegetable, and is loaded with vitamin C, potassium, beta-carotene, and sulphoraphane, a phytochemical which may have anticancer properties.
Broccoli is coined the “super-nutritious green vegetable”.
Other cruciferous vegetables include cabbage, bok choy, Brussels sprouts, shredded broccoli slaw, cabbage, and cauliflower.
5. Whole Grains
A diet rich in whole grains is ideal for men as it provides fiber, vitamins, minerals which are necessary for a healthy heart, for building and maintaining strong muscles, and in ensuring that waistlines remain small.
Foods that are rich in soluble fiber include oatmeal and barley. They are also rich in B vitamins which help lower bad cholesterol. They are also very good for the prostate. The daily requirement for soluble fiber is 10-25 grams a day. Best sources of soluble fiber also include (aside from oatmeal and barley) apples, beans, and also pears.
When increasing the consumption of dietary soluble fiber, be sure to drink plenty of water.
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