Men and women have entirely different set of nutritional needs and men should therefore try to include foods that are specifically good for them in order to boost overall health. The reasons for the difference in nutritional needs are due to the difference in physical activity, body constitution and the body cycle. Following are some foods that are highly recommended for men in order to boost their health suitably.
Lean Red meat
Men have high protein and energy requirement in order to build muscle and be active. Lean red meat is rich in proteins and is a high source of energy too. Although red meat is high in fat, lean red meat is comparatively lower in fat content but still the consumption has to be measured. The amino acid present in lean meat called “leucine" is the one that contributes to muscle growth. Beef and Pork are good sources of lean red meat. Apart from proteins and energy lean red meat is also a good source of zinc, vitamin B12 and iron.
Shellfish & Fatty fish
Fatty fish is an excellent source of omega-3 fatty acids and proteins. Also unlike red meat fatty fish it is not high in saturated fat and is very beneficial for the heart. Shellfish is rich in zinc and is especially beneficial for the male reproductive system, heart and the muscular development. Shellfish is known to help improve the potency in men by improving the sperm quality. Various fishes like salmon and halibut are also highly recommended for men as they are very good for the heart and can provide prevention against arthritis and cancer too.
Milk & Yogurt
Milk and all its products are excellent sources of protein, especially the amino acid “leucine" that helps in building muscle. Yogurt is rich in vitamin B12, potassium, vitamin B6, riboflavin, magnesium, calcium and proteins. It is suitable even for people who are otherwise lactose intolerant. The “probiotic" bacteria contained in yogurt are very beneficial for the human body and helps ward of stomach related infections like diarrhea, boost the immunity and keep the digestive tract healthy. The benefits specifically for men are that it keeps the weight under control and helps build more muscle.
Bananas are a very healthy fruit as they are packed with nutrients like potassium, vitamin A, B1, B2, B3, B5, B6, B9, C, calcium, iron, magnesium, phosphorous and zinc. It is a rich source of energy, carbohydrates, sugars and dietary fibers. Being packed with energy bananas are highly recommended for male athletes and men having an active lifestyle. It is excellent for the heart and helps maintain the blood pressure and can also prevent atherosclerosis. Bananas are also good for bone health. They act as an antacid for the stomach and keep ulcers away. It is one fruit that works effectively for controlling diarrhea and constipation. It helps restore the lost electrolyte balance and the body’s fluid balance too. It’s very good for the eyes as it is rich in vitamin A. Banana is also known to be effective in curing erectile dysfunction in men as it is rich in potassium.
Soya food is known to be very effective in preventing prostate cancer in men. It can be had in any form like tofu, soy milk, soybean etc. Being a rich source of proteins soy foods are excellent for building muscle in men. But remember never to eat soy raw as it may do more harm than good for men specifically. Soy foods help keep the heart in a good shape, reduce the cholesterol, keep diabetes in check and improve the bone health. The only thing to be noted is that soy foods should be had in limited quantities and not be gorged on.
Orange vegetables like carrots, sweet potatoes, yellow tomatoes, sweet corn, pumpkin and bell pepper are rich sources of beta-carotene, vitamin C and lutein. Being rich in beta-carotene they are very healthy for the heart, skin and eyes. It boosts the body’s immunity and improves bone health. These vegetables are rich in anti-oxidants that fight off free radicals that damage the body’s cellular structure and may cause cancer. The vitamin C in orange vegetables gives good skin and the lutein helps in promoting good muscle development.
Green leafy vegetables
Green leafy vegetables like spinach, cauliflower, fenugreek, broccoli, kale, cabbage, collard greens etc are excellent sources of iron for the body. They are known to be quite effective in preventing prostate cancer in men and are beneficial for the eyes too. They help boost the body’s immunity as they are a rich source of minerals and vitamins. They are good for a healthy heart too by preventing the formation of plaque in the arteries.
Eggs are rich sources of protein, lutein, minerals, vitamins and iron. Though slightly rich in cholesterol the yolk of the egg is packed with proteins that are very essential for muscle building. It has vitamin D that helps in promoting bone health, iron that helps produce more number of RBC’s in the blood, zinc that is essential for better sexual health and vitamin E that prevents cellular oxidation.
High-fiber cereals are essential to keep the digestive tract healthy and regulate the bowel movement. It also helps in keeping the weight under control by making the person feel satiated and not give in to hunger pangs. It keeps the blood sugar under control and is also very beneficial for a healthy heart. It is the most recommended breakfast by doctors and nutritionists world-wide. Brown rice and oats are a rich source of fiber.
Berries are rich in antioxidants that can help prevent various cancers in men. Berries are also known to be helpful for mental health by improving the health of the brain and boosting memory power. It is also effective in keeping the blood cholesterol in check and keeps the heart in good health. It also controls the blood sugar to help men suffering from diabetes. Berries are very effective in reducing belly fat in men and also reduces the risk of cardiovascular diseases. Goji berries are known to help the sexual performance of men.