Forget about special elixirs, exotic berries, and wonder supplements to supercharge a man’s health. Secrets to improving mental stability, energy, vitality and health can be found at your local farmer’s market or grocery store.
Here is a list of common foods that every man can add to his shopping list to maintain his health and wellness.
Cooked tomatoes. According to the American Cancer Society, one in eight men will develop prostate cancer in their lifetime. Prostate cancer is the second most common cancer in men and the fifth leading cause of death worldwide. Although there is no surefire way to prevent prostate cancer, reducing the risk through diet and lifestyle is key.
Exercise, healthy body weight, and growing your vegetables are especially important. New research shows that a compound called lycopene, found naturally in red vegetables and fruits, may reduce oxidative stress and inflammation in prostate cells. Lycopene belongs to the carotenoid family and is what gives fruits and vegetables like papaya, watermelon and tomatoes their vibrant color. Tomatoes are one of the richest natural sources of lycopene, and lycopene is best absorbed by the body when cooked. Why not add a green salad and pasta with tomato sauce to your dining plan?
Walnuts. Walnuts are an excellent source of nutrients—rich in polyunsaturated fatty acids, protein, fiber, magnesium, and vitamin B6. Research shows that walnuts can improve our attention and thinking ability by reducing the inflammatory load on the brain, as well as improving cognition. In the long term, eating walnuts as part of a healthy diet can slow brain aging and reduce the risk of neurodegenerative diseases. The delicious nut that looks like a “brain” can also be the perfect brain food snack!
Also, recent studies have shown that regularly including walnuts in the diet can improve sperm health and fertility.
Oysters. Casanova used to dine on 50 oysters for breakfast. There is no scientific evidence to support that oysters are an aphrodisiac, although regular consumption of this seafood may have an interest in life.
Oysters are low in calories, high in protein, and rich in essential nutrients—zinc, selenium, iron, copper, and vitamins D and B12. These nutrients support sexual health and immunity. Whether you like them raw, steamed, breaded or stewed, when in season, oysters are a great seafood dish.
Turkey. COVID-19 has triggered a 25 percent increase in the prevalence of anxiety and depression worldwide. New research shows that diet plays an important role in reducing symptoms of depression by influencing pathways in the brain and our gut microbiome. Consuming a diet that contains sufficient amounts of the amino acid tryptophan is one way to ensure that your brain produces enough serotonin, which has been described as the “happy hormone” because of its mood-enhancing effects.
So, include turkey all year round, not just at Thanksgiving. Add turkey to your lunch sandwich or substitute it for chicken to help increase your tryptophan intake.
Salmon fish. Salmon fat is rich in very-long-chain omega-3 fatty acids (EPA and DHA). These fats can help maintain heart health by improving heart rate, reducing the risk of blood clots and inflammation, and lowering HDL cholesterol. Heart disease is the leading cause of death in American men, So it is clear that we need to be more conscious about our heart health.
The American Heart Association recommends two servings of fatty fish a week. Regularly including salmon in your diet is a good start. Other good sources of omega 3 fats include sardines, herring and mackerel. Next time you broil or grill, consider your favorite fish instead of steak.
the egg Eggs have been vilified for years with an increased risk of heart disease, stroke and type 2 diabetes. However, more recent research suggests that eggs may be victims of the company they keep. Eggs are often served with processed meats and cheeses and cooked in unhealthy fats.
Eggs are a nutritional powerhouse with 11 different essential vitamins and minerals. They contain protein, vitamin B12, monounsaturated fat, phosphorus, iodine, folate, vitamin A and selenium. The latter may play a protective role against prostate cancer.
Eating eggs a few times a week is a staple in households around the world, and they definitely get this dietitian’s approval. They are so versatile and you can have them at any time of the day They can be boiled, scrambled, poached, served on toast or in salads and sandwiches, and are a basic ingredient in baking. Some would say they are pretty much unbeatable.
the milk Milk is an excellent source of vitamins and minerals, especially bone-building calcium, and is packed with slow-release energy and muscle-building protein. It’s a perfect post-workout drink because it’s rich in leucine, an amino acid that helps speed muscle growth and recovery. Osteopenia and osteoporosis do not only affect women, so it is very important that men also include a variety of calcium-rich foods in their diet. Milk and other dairy products are the best sources of dietary calcium. So you can wear your milk mustache with pride.
Beans, beans and pulses. Beans and peas are called pulses when eaten fresh and used in dried form; Both are packed with vitamins B1 and B6, folate, iron, magnesium, phosphorus, copper, potassium, zinc and selenium. Plus, they’re low in fat, high in fiber and low on the glycemic-index, helping you feel fuller for longer.
Studies have consistently shown that consuming adequate dietary fiber and consuming a variety of sources of dietary fiber can improve gut health and the microbiome. Research continues to show the benefits of eating foods rich in dietary fiber and reducing the risk of colorectal cancer. Alarmingly, colorectal cancer is the third most common cause of cancer in men in America. Regularly include beans and legumes in salads, pasta sauces, soups, or mash them into hummus to boost your fiber intake. They are a great alternative to meat if you want to reduce your animal protein consumption.
Incorporating some of these daily foods can be just the solution a man needs to improve his overall health and wellness as well as prevent illness and disease. And, just as important, his taste buds will approve. Hungry, gentlemen.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, changing your sleeping habits, taking supplements, or starting a new fitness routine.