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Tuesday, 12 June 2018
Nutritional needs differ for men and women. Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more.
Food for Men No. 1: Oysters
Just a few oysters each day will deliver a full day's supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
Men can also get your daily recommended dose of 11mg a day by eating other shellfish, lean beef, lean pork, or legumes.
Food for Men No. 2: Bananas
Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.
As a super source of vitamin B-6, bananas can also aid the immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism.
Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
Food for Men No. 3: Fatty Fish
No list of superfoods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in the diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids.
Omega-3s are present in plant-based foods, like flaxseed, walnuts, soy, canola oil, and fortified products such as eggs.
Food for Men No. 4: Broccoli
While virtually all vegetables deserve a place on the superfoods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.
A recent Harvard study found that participants who had five servings a week of cruciferious vegetables were half as likely as others to develop bladder cancer, a cancer that affects two to three times as many men as women. This super-nutritious green vegetable may also help lower levels of homocycteine, an amino acid associated with increased risk of heart disease and stroke.
Other cruciferous choices include cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts.
Food for Men No. 5: Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong kind, according to experts.
Porridge and barley are rich in soluble fibre, full of B vitamins that can help lower LDL or "bad" cholesterol and are also good for the prostate.
When buying grain products, look for those whose labels say they have at least 3-5 g fibre per serving.
To avoid digestive problems, increase the fibre intake gradually, and don't forget to drink plenty of water.
Sona provide a wide range of vitamins to help boost men’s health including Omega 3’s and Multiplus in various different products. Ask your local pharmacist for more details or look online.
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 Shownutrition 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.