10 Best Foods for Men

Men specifically need nutrients to help prevent heart disease, prevent prostrate cancer and to maintain muscle mass. Here are the ten best food choices for men:

Is pizza really good for me? 

Tomato sauce, tomatoes, pizza sauce….may help prevent prostrate cancer,  thanks to a powerful antioxidant lycopene. Tomato juice doesn’t seem to have the same protective effect. For best absorption, lycopene should be cooked with some kind of fat.

Are oysters really an aphrodisiac?

Oysters and shellfish are rich in zinc, a powerful mineral necessary for all kinds of bodily functions, including prostrate cancer prevention, boosting testosterone levels and sperm counts. Not a fan of seafood, lean beef, pork and beans are excellent sources of zinc.

I know I need to eat my broccoli.

Cruciferous vegetables (broccoli, cauliflower, brussel sprouts) may protect again bladder cancer. Bladder cancer is two to three times more common in men than women. 

Peanut butter, really? 

I love peanut butter…. peanut butter is important for heart health by lowering cholesterol and other blood fats. It’s true that nuts are a concentrated source of fat, but they contain monosaturated fats, recommended in moderation for heart health.  All nuts, including peanut butter are an excellent and inexpensive source of protein, in addition to magnesium and selenium, both powerful antioxidants.

Should I request anchovies on my Caesar salad?  

Yes, or include salmon, sardines, tuna, or mackerel. These all contain another valuable fat, omega-3 fatty acids. Omega-3 fatty acids are recommended for reducing aches and pains, arthritis, prostate cancer prevention, boosting immune function and preventing heart disease.

How do I know if a food is a whole grain?

A whole grain contains at least 3-5 grams of fiber per serving, so you need to check the label. In addition to providing fiber, whole grains provide vitamins and minerals, important for heart health, muscle building and maintaining weight. Try whole grain pastas, oatmeal and barley

I heard that bananas had too many carbs.

Bananas, along with all fruits and vegetables, are loaded with carbohydrates which are quick and important energy sources. Bananas are inexpensive, portable and are rich in potassium, needed to regulate blood pressure, the nervous system and heart rate.  Magnesium is also found in bananas and is important for reducing the risk of stroke. Other benefits of bananas include a super source of B-6, implicated in boosting your immune system and assisting in protein metabolism. Orange juice, milk, tomato products, watermelon and beans are also good sources of potassium.

What’s a plant stanol?

Stanols are naturally found in fruits and vegetables and have been shown to lower cholesterol. Food manufacturers are now adding stanols to products like margarine, yogurt, orange juice and granola bars. Men should regularly include a total of 2 gms. of plant stanols daily (you need to read the food label). Another option is to eat lots of fruits and vegetables, at least nine servings or 5 ½ cups per day.

Are all fruits and vegetables created equal?

Fruits and vegetables all contain fiber and water but beyond that, based on their color, they provide different vitamins and minerals. Maybe you’ve heard the term, “eat a rainbow of fruits and vegetables every day.”  Violet, blue and red colors in all kinds of berries and cherries contain powerful antioxidants. Antioxidants may prevent all kinds of diseases including heart disease and cancer. Berries may even help slow the decline in brain function that occurs with aging. Red, orange and yellow vegetables contain Vitamin C and beta-carotene, also powerful antioxidants. Eat carrots, pumpkin, peppers and sweet potatoes regularly.  Any vegetables, including dark, leafy green vegetables may reduce the risk of an enlarged prostate.

I don’t really like tofu…

Soybeans are rich in isoflavones ,theyprotect prostate health and may lower prostate cancer risk. One ounce of soy protein may help reduce cholesterol. Besides tofu, you can try soy nuts, soy milk, soy cheese, edamame or veggie burgers. You might surprise yourself…..




Sources:  David Grotto, RD, spokesman, American Dietetic Association. Christine Gerbstadt, MD, RD, spokeswoman, American Dietetic Association.Joy Bauer, MS, RD, author, Joy Bauer’s Food Cures;Today Show nutrition expert.Mary Lee Chin, MS, RD; dietitian. Suzanne Farrell, MS, RD, owner, Cherry Creek Nutrition; spokeswoman, American Dietetic Association. Rohrmann, S., The American Journal of Clinical Nutrition, February 2007; vol 85: pp 523-529. Journal of the Society of Experimental Biology and Medicine, February 2007.