While both men and women need a healthy diet, there are some diseases that are strictly male issues, such as prostate cancer. Some issues tend to be more prevalent in men, whether it’s due to other factors, like smoking, heavier alcohol consumption, and a tendency to put off regular check-ups. There are also some nutrients that are more important for male health or missing from many of the diets of men. I’ve gotten a lot of questions from clients in Totowa, New Jersey, about the types of food that can help boost male health. Here are a few superfoods for men that should be in their diet.
Load up on tomatoes, especially cooked tomatoes, to aid in preventing prostate cancer.
You may lose about 10% of the available vitamin C when you cook tomatoes, but you increase the amount of lycopene, an antioxidant that helps fight prostate cancer and other types of cancer, while also providing other benefits. Lycopene gives tomatoes a red color. It is contained in the cell walls. When tomatoes are cooked, they break the cell walls, releases these antioxidants, making it easier for the body to absorb. Other benefits from tomatoes are improved brain health, reduced risk of metabolic disease, diabetes, heart disease and cancer.
Barley and oats are the best whole grains for your diet.
Barley is loaded with vitamins and minerals, like most whole grains, but like oats, is extremely high in beta-glucan fiber. What can beta glucan do for the body? It helps lower bad blood cholesterol levels, boost the immune system and control blood sugar levels. Newer studies show beta-glucan may help protect the body when undergoing chemotherapy, radiation therapy and other exposures to radiation. Barley can help reduce blood pressure, aid in preventing diabetes. Barley also has more protein than almost all other whole grains. Barley may also help reduce belly fat and help shrink waist circumference.
Berries are loaded with nutrients and a good, sweet treat for dessert.
If you live near a You-pick area that offers berries, take the day with family or friends to get another dark berry, you can pick them yourself, ensuring they’re fresh and pay less for this superfood. Blueberries are extremely high in antioxidants and loaded with vitamins, minerals and fiber, but other berries provide many of the same benefits. Raspberries, strawberries, blackberries and cranberries are all good for your health. They are anti-inflammatories, high in antioxidants, protect the heart and boost the immune system.
- Make sure you have greens on your plate and plenty of them. Not only are they helpful in maintaining weight and have lots of fiber, but they’re also nutrient rich. Kale, for example, offers fiber, vitamin K, C, A, calcium and potassium.
- Eggs are an inexpensive source of protein, especially eggs from pastured hens. They’re high in omega-3, beta-carotene, vitamin E, D, A, B, riboflavin, and selenium.
- Beets are often named one of the superfoods. They are a rich source of magnesium, potassium and folate. They’re high in nitrates, which can lower blood pressure and improve insulin resistance.
- Fat is important to good health, but it’s important to eat healthy fat. Avocados can provide that. They contain monounsaturated fats, more potassium than a banana and can add to your protein intake.
For more information, contact us today at Prime Fitness Studio