There are foods that men can include in their diet that actually boost their health, by helping prevent cognitive impairment, prostate cancer, erectile dysfunction, and more. Here is a list of foods that you can start including in your diet for optimum health.
Bananas are great for a quick energy boost and they contain lots of potassium. This mineral is essential in regulating nerve function and blood pressure. As it contains potassium, it helps regulate blood pressure, lowering your risk of stroke.
Fatty Fish – Omega 3’s
Research shows that men in Iceland live longer than any other individuals anywhere on earth. Their average lifespan is 78.7 years. Icelandic natives say the secret is in their Viking blood, however, what’s really in their blood that lengthens their lifespan? The secret is in their diet.
People in Iceland have been found to consume more ‘fatty’ fish than any other country in the world. Icelandic people eat fatty fish most days of the week and fatty fish are an excellent source of omega 3 fatty acids.
Omega 3 fatty acids boost heart health and are also important for better circulation and an improved immune system. Other good sources of omega 3 fatty acids are walnuts, flax seeds, canola oil, and eggs.
Omega 3 fatty acids will help reduce the risk of developing type 2 diabetes, cancer, bone disease, and high blood pressure. It is best to consume 3 to 6 ounces of fatty fish at a minimum, three times per week.
What makes fatty fish another important addition for boosting men’s health is that it aids in the development of high-quality sperm. It is also important for arterial health to improve blood flow. Plus, omega three fatty acids help increase the levels of dopamine that is also needed for a healthy libido.
These green leafy vegetables are rich sources of magnesium, which is a mineral that is essential for helping blood vessels dilate. This translates to improved blood flow to the genitals and improved arousal.
Spinach and other leafy green vegetables also contain folate, which is another nutrient important for improved sexual, and reproductive health. Folate works to reduce the levels of homocysteine in the blood. This homocysteine is known to be an irritant to the lining of the arteries which makes plaques more likely to accumulate.
However, you need to consume lots of spinach and other green leafy vegetables every day to get enough of the magnesium that your body needs. This is especially crucial to men who regularly work out at the gym or have physically demanding jobs. Intensive exercise causes the body to lose fluids, electrolytes, and magnesium.
Men lacking in magnesium are more likely to experience slow recovery from workouts and should therefore up their magnesium intake, by supplementation if necessary.
Broccoli belongs to the list of cruciferous vegetables that are beneficial for reducing the risk of cancer and heart disease. Broccoli is a powerhouse of vitamin C, potassium, beta-carotene and sulforaphane.
Sulforaphane is known to help lower the risk of prostate and colon cancer. Eating broccoli and other cruciferous vegetables regularly can also help in lowering the levels of homocysteine in the blood.
Eating a few oysters a day provides you with most of your daily zinc requirement. This mineral has anti-cancer benefits as it guards the body against cellular damage, which may increase a man’s risk for prostate cancer.
Zinc is important for hundreds of processes that take place in the body. For example, it has a role in DNA production and cell repair. It also plays a crucial role in male sexual health as it helps boost sperm count.
Men who are deficient in zinc have been found to have impaired motility and reduced numbers of sperm. One study had young male volunteers who consumed only 10 percent of their daily zinc requirement. The results showed that being deficient in zinc, even for just a short period, can lead to significant changes in sperm quantity and composition. This is why many experts believe that a zinc deficiency may contribute to reduced fertility.
Brazil nuts are packed with selenium which works in reducing your risk of prostate cancer and heart disease. Selenium enables the body to produce glutathione peroxidase within the cells. Glutathione peroxidase plays a crucial role in cellular detoxification. This means that with the help of Glutathione peroxidase, the body will be able to convert toxins into less harmful byproducts that are easier to eliminate.
Regular consumption of brazil nuts also provides another bonus for men. Experts have deemed the selenium content in the nuts as being a natural testosterone enhancer.
Note that you don’t have to consume a bag full of Brazil nuts every day. Eating just one or two pieces a day is enough to give you your daily needed intake of selenium.