As a man you need nutrients that can help you to maintain muscle mass, prevent prostate cancer, and more. The fact is 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: here are list of foods to help you boost your health:
Water melon
Watermelon is basically seen as wonder for male fertility. Coined as “nature’s Viagra” by Italian scientists, watermelon juice can provide a big benefit to men who suffer from mild to moderate erectile dysfunction. It’s also got a healthy amount of vitamin A and C, potassium, magnesium, and other important nutrients.
Besides improving your performance in bed, citrulline might improve your next athletic performance as well.
If your doctor instructed you to lower your blood pressure, try eating watermelon. Also watermelon is a great source of lycopene, an antioxidant that could possibly help ward off prostate cancer.
Oysters
The impressive health benefit of oyster cannot be overemphasized; oysters are unusual and delicious molluscs that provide the human body with a number of unique nutrients and minerals, 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.
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.
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.
“Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis,” says Bauer.
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.
Medical experts assert that fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets and in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease.
Broccoli
While virtually all vegetables deserve a place on the superfoods 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 has strong anticancer (prostate and colon) properties.
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,” says Bauer. “Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells.”
It is recommended that getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes.
Water melon
Watermelon is basically seen as wonder for male fertility. Coined as “nature’s Viagra” by Italian scientists, watermelon juice can provide a big benefit to men who suffer from mild to moderate erectile dysfunction. It’s also got a healthy amount of vitamin A and C, potassium, magnesium, and other important nutrients.
Besides improving your performance in bed, citrulline might improve your next athletic performance as well.
If your doctor instructed you to lower your blood pressure, try eating watermelon. Also watermelon is a great source of lycopene, an antioxidant that could possibly help ward off prostate cancer.
Oysters
The impressive health benefit of oyster cannot be overemphasized; oysters are unusual and delicious molluscs that provide the human body with a number of unique nutrients and minerals, 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.
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.
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.
“Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis,” says Bauer.
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.
Medical experts assert that fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets and in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease.
Broccoli
While virtually all vegetables deserve a place on the superfoods 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 has strong anticancer (prostate and colon) properties.
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,” says Bauer. “Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells.”
It is recommended that getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes.
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