There is a lot of common ground when it comes to a healthy diet in both men and women especially for preventing common health issues such as diabetes, cancer and heart disease. However, there are some health issues that are specific to men and there are specific nutritional needs that can tackle those issues. Also, fitness and lifestyle choices are different in men, so they would need specific nutritional needs as well.
Health issues specific to men include conditions like erectile dysfunction, prostate cancer and low sperm count. Also, the top diseases among men such as heart disease and cancer claim the most deaths in men. Generally, heart disease and diabetes are significant risk factors to health issues specific to men such as erectile dysfunction and prostate cancer. So, eating a suitable diet for heart disease can automatically reduce risks for ED and prostate cancer. Taking those nutritional needs into account, here are the top five foods that can boost men’s health:
This is probably the one food you’ll find most often in any list containing the top foods to boost male health. It is by far the richest source of zinc, with just one ounce containing 170% of your zinc RDA. Zinc is a very important mineral for men because it plays a vital role in prostate health. Low levels of zinc have been linked to prostate disease and infertility. Oysters are also high in B vitamins, which are vital for extracting energy from food.
2. Orange-Red Vegetables
Orange-red vegetables such as tomatoes are rich in lycopene, a chemical that has been shown to reduce the risk of cancers such as prostate cancer. Lycopene content becomes richer when you heat the food, so eating tomato sauces deliver more lycopene than raw tomatoes.
Other orange vegetables such as bell peppers and carrots are rich in beta-carotene and lutein. These nutrients have shown to reduce the risk of developing an enlarged prostate.
3. Lean Red Meat
Lean cuts of beef or pork are very rich sources of protein while containing minimal fat. So, it is no wonder that they are extremely popular food choices with male fitness enthusiasts. Needless to say, protein is essential for muscle building. Also, red meat naturally has high creatinine levels. Creatinine is an enzyme that fuels fatigued muscle fibers with energy.
Beef is also the richest source of iron which is responsible for delivering oxygen to red blood cells, so, it can really enhance your fitness levels.
4. Fatty Fish
Fatty fish such as wild-caught salmon or mackerel are rich in heart-healthy omega-3 fats and Vitamin D. A 100g serving of mackerel delivers 251% of your RDA for Vitamin D.
There is research that shows that Vitamin D deficiency contributes to Erectile Dysfunction. Fatty fish helps to reduce inflammation and improve blood flow in ED sufferers.
5. Brazil Nuts
Brazil nuts are very potent sources of selenium and magnesium. These minerals are potent antioxidants that can lower your risk of heart disease, cancer and improve prostate health.
Sticking to a serving of two Brazil nuts daily is enough to give you all the selenium you need in a day.