Top essential foods for Men

While some foods are universally beneficial to both men and women, there are foods that can be classified as gender specific health enablers. Recent studies have shown that certain foods can possibly act as preventative aids to combat health problems commonly associated with men. At the end of the day, it’s not about eating a lot of any particular food, but a variety of foods rich in essential nutrients. Below is a breakdown of our top essential foods for men, courtesy of WebMD (sorry guys, chicken wings and pizza didn’t make the cut).

1. Oysters
Oysters are high in zinc, which is an antioxidant involved in many of the body’s natural processes. Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer. Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc.

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.

3. 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.

4. Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say. A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping waistlines small.

5. Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. Selenium also helps lower LDL or “bad” cholesterol and reduces the incidence of blood clots and heart disease.

6. Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk. Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.

7. Berries
Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day.

8. Red/Organge Veggies
Men whose diets are high in nutrients found in vegetables — like vitamin C, beta-carotene, and potassium – were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate. Vitamin C and beta-carotene are also antioxidants that help preserve healthy skin cells and prevent oxidation from the sun.

9. Sardines
While not for the faint of heart, sardines contain high doses of omega-3 fatty acids, which aid in maintaining a healthy heart. Try buying no-salt varieties to cut down on sodium intake, but keep the bones for an extra serving of calcium.

10. Lentiles
Lentiles are high in fiber and protein, both of which absorb slowly into the body, providing long-lasting energy. They are also high in several B-vitamins that produce energy.

As you can see, variety is key when eating for health. Top essential foods for men span a range of food groups and can be incorporated into just about any meal. Select a few foods from the 10 listed above, and make a habit out of eating them daily. Your body will love you for it.