Food for Men: 10 Foods to Boost Male Health
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Foods men should include in
their diets to improve health and prevent disease.
By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic- Expert Column
WebMD Weight Loss Clinic- Expert Column
Men are different from women in all kinds of ways -- including
their nutritional needs. 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.
Many foods that tend to be favorites among men are not the best
choices for good health. Yet a healthy diet and regular physical activity can
help prevent heart disease and cancer, the No. 1 and No. 2 killers for men over
35. They can also enhance performance, from the board room to the bedroom.
Christine Gerbstadt, MD, RD, notes that any food that is good
for the cardiovascular system is also good for erectile function in men.
"Nutrients that are good for the heart improve circulation
to all parts of the body, and these same nutrients provide a layer of
protection against cancer and other chronic diseases," says Gerbstadt, a
Florida-based physician and spokesperson for the American Dietetic Association.
Quality nutrients are
also critical for maintaining immune function and preventing bone loss, muscle
loss, and oxidative damage from the environment, Of course, any one (or 10)
foods can't do the job alone. An overall healthy lifestyle, which also includes
not smoking and getting regular physical activity, is what's really important
for health, say the experts.
"It is not about
one single food or even a handful of foods. What is more important is the
pattern of regularly consuming a diet rich in a variety of essential
nutrients," says Joy Bauer, MS, RD, author of Joy Bauer's Food Cures and Today Show nutrition expert.
Still, adding nutrient-rich super foods to the diet, as well as
taking a daily multivitamin designed exclusively for men (for nutritional
insurance), can give men's nutrition a boost, says Dave Grotto, RD, an American
Dietetic Association spokesman.
With the help of the experts, WebMD came up with this list of 10
disease-fighting foods that can be a good start to improving health:
Food for Men No. 1: Oysters
Could there be something to the legend that oysters are the food of love? Well, it's true that 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.
"Research shows that adequate zinc may protect against
cellular damage that leads to prostate cancer," says Grotto. "Sexual
functioning of the male reproductive system, including increased sperm counts,
is also enhanced with zinc."
You can also get your daily recommended dose of 11 milligrams 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 your
immune system, help form red blood cells, ensure a well-functioning nervous
system, and assist protein metabolism. So enjoy a banana each day, at breakfast
on your whole grain-cereal or before your workout at the gym.
Not a banana fan? 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 your diet for many
reasons. They can benefit the heart, circulation, and immune system and reduce
the risk for prostate cancer, among other things.
"Omega-3 fatty acids are potent anti-inflammatory foods
that can help lower triglyceride [blood fat] levels, reduce aches and pains in
athletes, and offer relief with certain kinds of arthritis," says Bauer.
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the
richest sources of omega-3 fatty acids. In fact the American Heart Association
recommends that everyone eat fish twice weekly.
You can also get omega-3s in plant-based foods, like flaxseed,
walnuts, soy, canola oil, and fortified products such as eggs. But there are
other good reasons to eat fish.
"Fatty fish are also a good source of vitamin D, a nutrient
that tends to be deficient in our diets and [which] in adequate supply can help
prevent cancer, type 2 diabetes, high blood pressure and bone disease,"
says Bauer.
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.
Don't care for broccoli? Go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw,
cabbage, cauliflower, or Brussels sprouts.
And did you ever wonder where the term "cruciferous"
originates? "It is not because they are crunchy vegetables, but when the
buds from this group of vegetables sprouts, their leaves form a cross like a
crucifix," explains Denver dietitian Mary Lee Chin, MS, RD.
Food for Men No. 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. (Bauer, however, notes that the studies showing
reduction in cancer have been primarily in people whose diets were deficient in
selenium, not in those who were already getting enough.)
Selenium also helps lower LDL or "bad" cholesterol and
reduces the incidence of blood clots and heart disease.
Grotto recommends adults get 55 micrograms of selenium daily
from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can
get your daily dose of selenium in just one Brazil nut. In fact, Bauer cautions
limiting yourself to no more than two Brazil nuts per day because "they
are so loaded and concentrated with selenium that you don't want to
overdose."
Food for Men No. 6: 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," says Gerbstadt.
She suggests trying whole grain pasta or quinoa, a trendy,
not-so-whole-grain-tasting grain that's rich in lutein for prostate health.
Oatmeal and barley are rich in soluble fiber, full of B vitamins
that can help lower LDL or "bad" cholesterol, and are also good for
the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble
fiber a day from oatmeal or other sources of soluble fiber like apples, pears,
and beans.
When buying grain products, look for those whose labels say they
have at least 3-5 g fiber per serving.
To avoid digestive problems, increase your fiber intake
gradually, and don't forget to drink plenty of water.
Food for Men No. 7: Plant
Stanols
Stanols are naturally occurring substances in fruits and
vegetables that have been shown to lower mildly elevated blood cholesterol
levels. Manufacturers are now adding concentrated versions of them to products
like margarine, yogurt, orange juice, and granola bars.
"Men should regularly include a total of 2 grams of plant stanols, taken in two
doses with meals, to help inhibit absorption of cholesterol in the
intestine," says Farrell.
She suggests having 2-3 teaspoons of plant stanol spreads such
as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant
stanols can safely be used with cholesterol lowering medication.
Food for Men No 8: Soybeans
Soy is rich in isoflavones, which protect prostate health and
have been shown to lower prostate cancer risk, says Gerbstadt.
And "according to a recent study, eating 25 grams or about
1 ounce of soy protein a day can help decrease cholesterol," Farrell says.
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, or edamame.
Food for Men No 9: Berries or
Cherries
The violet, blue, and red colors in all kinds of berries and
cherries are responsible for the healthy properties of these fruits. These
little jewels are chock-full of the health-protecting flavonoid, anthocyanin.
"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," says Gerbstadt.
Adding berries to the diet may even help slow the decline in
brain function that can occur with aging.
"Large studies show the more produce you eat the better,
but specifically berries (blackberries, blueberries, strawberries, raspberries,
cranberries, and cherries) can enhance brain function and keep your brain
healthy," says Bauer.
Food for Men No 10: Red-Orange
Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve
healthy skin cells and prevent oxidation from the sun.
"Vitamin C is
involved in collagen production," says Bauer. "Beta-carotene converts
to the active form of vitamin A, which helps to repair epithelial or skin
cells."
She recommends getting these nutrients from red bell peppers
(just one has 300% of the recommended daily value for vitamin C), carrots,
pumpkin, or sweet potatoes.
But for that matter, just about any vegetable should be on the
list of top foods for men (and women). Dark, leafy greens and any nutrient-rich
vegetable can help reduce the risk of enlarged prostates, according to a recent
study in The American Journal of Clinical Nutrition.
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.
Originally Published Published June 8, 2007.
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.
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