Men have different nutritional needs than women (and vice versa).  Today’s article focuses on the guys - and what they need to stay healthy and fit through what they eat.

1. Oysters

Oysters are naturally full of antioxidants.  Antioxidants fight off diseases, premature aging, heart disease and cancer by controlling the oxidative stress that the organs and tissues experience over the long term.  Oysters also have a lot of zinc, which boost the immune function and strengthen’s the body’s natural capacity to fight off diseases.

2. Bananas

Need a quick energy boost?  Forget about red meat, soda or caffeine laden energy drinks.  Instead, get a fresh banana or prepare a light banana smoothie for extra energy for the rest of the day.  Bananas are also rich in vitamins and the mineral potassium, which helps keep the heart and brain healthy.  This fruit is also rich in vitamin B6, which promote a very healthy immune system and also helps ward off cancer.

3. Freshwater fish

Freshwater fish are tasty and are full of essential fatty acids like omega 3.  Omega 3 has been shown to reduce the incidence of heart disease and also helps detoxify the body by fighting off the free radicals that are produced as by-products of cellular metabolism.

4. Broccoli

This humble vegetable, a member of the cruciferous family of vegetables, is also rich in antioxidants and is a good source of dietary fiber.  Dietary fiber helps promote a healthy digestive tract by sweeping away toxins and accumulated solid waste.  Not getting enough fiber can predispose a person to cancer and other digestive illnesses.

Broccoli and other cruciferous vegetables have also been shown to reduce a person’s risk from suffering or dying from heart problems and bladder cancer.  If you don’t like this vegetable, go for other members of the cruciferous family of vegetables like cabbages and bok choy.

5. Brazil nuts

Love nuts?  Try these special nuts from Brazil. Brazil nuts are a good source of selenium and the mineral magnesium, which are essential for warding off different types of cancer, including prostate cancer.

If you think your diet is deficient in selenium, eating a serving of Brazil nuts a few times a week may be the answer to your dietary deficiency.  Selenium has also been shown to act upon low density lipoproteins or bad cholesterol, which also contributes to heart disease.

6. Whole grain foods

Whole grain bread and cereals are a good start.  Whole grain foods are packed with dietary fiber which is essential for digestive health and different B-vitamins that are important for controlling one’s cholesterol level.  If you eat a lot of red meat, it’s time to balance things out by eat more whole grain foods.

7. Stanols

Stanols are naturally occurring substances found in all fruits and vegetables.  These compounds are capable of blocking the absorption of cholesterol in the digestive tract.  Experts recommend two grams of these healthy plant compounds per day for men.

8. Soybeans and soy-based products

Love soy milk and other soy-based products?  That’s good- because experts have linked the consumption of soy beans to reduce prostate cancer risk.

9. All kinds of berries

Berries, whether fresh or frozen, are nature’s natural multivitamin capsules because they are rich in so many vitamins, minerals and even dietary fiber.  Berries also contain moderate amounts of fruit sugars, which can provide a quick boost of energy.  Experts state that berries have over four thousand natural compounds in them, and many of these compounds are also capable of reducing the oxidative damage caused by free radicals.

10. Red vegetables & orange vegetables

Red vegetables and orange vegetables are rich in vitamin C and vitamin A, vitamins that are necessary for normal skin growth, faster skin healing and healthier eyes.

11. Tomatoes & natural tomato-based foods

Thinking of eating a salad? Add a generous helping of tomatoes!  Tomatoes contain lycopene, a phytochemical that helps rid the body of toxic byproducts like free radicals. Consumption of lycopene has also been linked with reduce prostate cancer risk.

12. Garlic

According to countless studies, garlic can help reduce a person’s blood pressure and also acts as a natural antibiotic,which helps control infections and inflammation in the body’s tissues.  Garlic also produces a mild analgesic effect which may be helpful in mitigating chronic pain.

13. Oats

Don’t like oats?  Well, there’s good reason to love oats now because according to the US FDA, oats can actually reduce your bad cholesterol levels if you eat some regularly.  Oats also contain zinc, which helps support the immune system.  Need B vitamins?  Oats are also a natural source of different B vitamins.

14. Brown rice

Rice is a staple food in many countries in Asia and beyond - and for good reason: rice is full of B vitamins and also soluble fiber, which helps move your bowels faster and easier.  Brown rice has a lower glycemic level than white rice, so it’s the healthier choice.

15. Raw nuts

Nuts like almonds provide more vitamins when uncooked (they are also healthier when unsalted).  Try one or two pieces of raw almonds if you can - they’re actually quite tasty if you mix the raw nuts with salads and sandwiches.

16. Water

Don’t forget to drink at least eight glasses of water everyday.  Drinking enough water means your body doesn’t have to retain water and sodium.  This helps in weight loss efforts and also helps keep your heart and other organs healthy.

17. Sardines

Want a rich source of omega 3 fatty acids?  No problem!  Sardines are healthy sources of omega 3 and they can also be used in a variety of delicious recipes.

18. Sesame seeds

Usually added to humus, sesame seeds are full of essential amino acids which are necessary for general wellness and a healthy reproductive system.

19. Lentils

Lentils are a good source of B vitamins and even plant-based protein, which makes you feel fuller, longer.

20. Peanut butter

Natural, low-salt peanut butter is actually good for you!  A serving of peanut butter per day can actually reduce your bad cholesterol level in a few weeks.

Sources:
men.webmd.com
howtobefit.com
askmen.com
rd.com