Men’s health: 20 best foods for men

Health which is the much talked about topic but poorly understood and implemented.
Men are the main figure in the Indian society, his image is the one who provides for the family, works long hours and ensures that everyone is secure. But today, men and women are equal in all aspects so as much as women’s health is important, men’s health should not be ignored as well.
Specially due to increasing health problems and the burden of stress and degenerative diseases, it is essential for men to take care of their health at all ages and not wait till the age of 30 or 40. “Diseases are silent killers they won’t affect you at one go the increase in the free radicals damage your body cells and thus you get prone to various diseases”, points Dr Deval Shah, Dietitian, Nova Specialty Surgery, Tardeo.
There are certain foods that nature has provided us with amazing health benefits hidden and today we list 20 best foods for men.
*Data Courtesy: Dr Deval Shah, Dietitian, Nova Specialty Surgery, Tardeo.
Best foods for men # 1
Tropical Fruits
Exotic fruits, like mangoes and papayas, have a lot of bioflavonoids and other nutritional elements packed in their skins. With the onset of the summer season, it’s also cost effective and easily available in India and thus there is no excuse why it cant be incorporated in the diet.
Best foods for men # 2
Red Bell Peppers or Sweet Peppers
Red peppers contain three times more vitamin C than orange juice, according to some medical sources. Scientists agree that raw bell peppers are an effective way to get bioflavonoids into the system.
Best foods for men # 3
Garlic
By most accounts, garlic is a superfood. Our food culture has long been aware of its anti-inflammatory properties. But now scientists are counting it as among the natural foods rich in bioflavonoids, and therefore able to deliver the antioxidant values we associate with “healing foods.” Its has natural medicinal properties, antioxidant properties and helps in maintaining a healthy circulatory system.
Best foods for men # 4
Broccoli
This green vegetable which looks like a floret and tastes bland but has amazing health benefits. It contains isothiocyanates that stimulates the liver to produce certain enzymes that neutralize the effect of cancer producing cells. It also contains vitamin C which is a powerful immune booster, fights cold, rich in fiber controls blood sugar levels.
Best foods for men # 5
Green tea or black tea
They contain certain antioxidants known as polyphenols (catechins) which prevent cancer cells from dividing. Green tea is the best followed by our more common black tea. According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas.
Best foods for men # 6
Milk and dairy products
Carnitine is an amino acid that aids in converting fatty acid from your diet or fat stores into usable form of energy, increases circulation to various organs of the body that helps in preventing skeletal muscle ache and weakness. Include cow's milk, as well as some dairy products, like cottage cheese, yoghurt in your diet daily. One serving of milk, 8 fl. oz. or 1 cup, provides approximately 8 mg of carnitine,. Dairy products also contain essential micronutrients, including calcium, vitamin A and vitamin D. The Harvard School of Public Health warns that some dairy products, including ice cream, may also contain high levels of saturated fat, so choose non-fat varieties of milk to avoid excess fat intake.
Best foods for men # 7
Avocado
Though the majority of carnitine sources come from animals, some plant based foods, such as avocado also contain the nutrient. Consuming one medium avocado provides your body with 2 mg of carnitine. In addition, avocado contains healthy unsaturated fats, which can benefit your heart and blood vessels, as well as dietary fiber to benefit your digestive tract. Add avocado to sandwiches, salads, smoothies or soups to help increase your carnitine intake.
Best foods for men # 8
Beef
One type of food rich in carnitine is beef and both whole cuts of meat and group beef contain the amino acid. According to the Linus Pauling Institute at Oregon State University, a 3 oz. serving of beef steak and ground beef contain 81 and 80 mg of carnitine, respectively. In addition, beef provides a source of complete protein, as well as essential minerals like iron. When selecting beef for its carnitine content, select lean beef to help limit your saturated fat intake.
Best foods for men # 9
Tomatoes
This fruit cum vegetable contains extremely high amount of lycopene. Lycopene is a natural chemical found in plants. This chemical is a powerful antioxidant known for its potential to decrease prostate, lung and stomach cancer risks. According to the American Association for Cancer Research, lycopene helps to fight cell damage that could possibly lead to prostate cancer.
Best foods for men # 10
Red wine
Red wine even without alcohol contains polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals.
Best foods for men # 11
Pomegranate juice
This is not a cure, but we may be able to alter the way prostate cancer grows. "The study showed that the speed at which PSA levels rose in the men fell by an average of 35% after they started drinking pomegranate juice. Just one 8oz glass of juice per day increased the stability period of prostate.
Best foods for men # 12
Whole grains
These occupy majority of our diet and are the source of essential nutrients such as zinc which inturn, helps in growth and boosts fertility in male. Deficiency leads to stunted growth, specially in adolescent kids who do not eat well.
Best foods for men # 13
Peanuts
These are good source of zinc and even essential fatty acid which helps to prevent dry skin, infertility, damage to the brain cells, poor immune function.
Best foods for men # 14
Fish
Fish is a rich source of omega 3 fatty acids; proteins that helps building muscle mass. The protein found in fishincreases HDL cholesterol i.e. the good cholesterol helps preventing heart diseases. It’s recommended that you eat fish 2-3 times per week.
Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have demonstrated benefits at reducing heart disease.
Best foods for men # 15
Ragi
Ragi is a staple millet available in India and commonly known as ragi porriage. Ragi is the richest source of calcium contains >300mg calcium per 100gms. This helps prevent osteoporosis in men and it is also a rich sorce of zinc and fibre which helps control dyslipidemia, diabetes & controls weight gain.
Best foods for men # 16
Chia seeds
This is best food for summer as it helps maintain body temperature. The high fiber content controls sugar and cholesterol while the antioxidants and omega 3 fatty acid prevents degenerative diseases like Alzheimer’s , dementia by boosting the brain cells and neurotransmitters. Commonly known as “sabja”, “takmaria”.
Best foods for men # 17
Soy
It is rich in isoflavones which protect prostate health and lower's prostate cancer risk. The latest research continues to strengthen the fact that isoflavones found in soy foods are beneficial for both the prevention and treatment of prostate cancer in men. And according to one study, "eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol," The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease.Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu.
Best foods for men # 18
Pumpkin seeds
Crunchy and delicious pumpkin seeds are high in calories, about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and contain numerous health promoting antioxidants. Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.Glutamate is required in the synthesis of ?-amino butyric acid (GABA).
GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.Pumpkin seeds are a very good source of anti-oxidant vitamin E.
Best foods for men # 19
Coconut water
The green coconut that is hard from outside but tender and sweet from inside helps maintains electrolyte imbalance, reduces risk of hypertension and stroke, helps replace fluid loss and helps prevent diarrhoea its enriched with magnesium, potassium, manganese & Vitamin C. It can be used to prevent dehydration during summer or can be consumed as a sports drink.
Best foods for men # 20
Cinnamon
Is full of antioxidants which stop the growth of bacteria in your body (including the stuff that causes bad breath). "Studies also show that it helps reduce the risk of type 2 diabetes.
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