Foods That Every Man Should Eat
Beer, Buffalo wings, pizza – these are the things that have been synonymous with the male diet! Times are surely changing as men are realizing that the first step to taking control of their health is found in the foods they eat!
Prostate Cancer and Heart Disease are the two top health issues men are dealing with and including certain foods as part of a healthy diet will combat these. Now it does go without saying there are certain things to include and others to exclude as part of any healthy diet and lifestyle such as – getting regular exercise, eating a balanced diet – as organic and unprocessed as possible including vegetables and cutting back on red meat & alcohol. Below are some guy friendly foods to include:
Zinc Rich Foods – Research shows that adequate zinc may protect against cellular damages that leads to prostate cancer. Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced by zinc. Zinc is also a superstar when it comes to immune health. Topping the list is Oysters! The food highest in Zinc is the Steamed Wild Oyster, which provides 182mg/100gram serving. Another food to include is Pumpkin Seeds & Pumpkin Seeds Oil. In addition to being high in zinc, pumpkin seeds are rich in phytosterols and isoflavones which may prevent benign prostatic hyperplasia (or enlarged prostate). Pumpkin Seed oil has been found to optimize prostate & bladder health with some of the benefits being: strengthening the bladder, diuretic action, reduces inflammation, curative effect on enlarged prostate and may help prevent disorders and discomfort when emptying bladder. Additional sources of Zinc are Veal Liver (keep in mind to keep red meats and animal fats to a minimum as they have been linked to increased incidence of prostate problems – 1x/week is plenty), Sesame Seeds & Tahini and Dark Chocolate & Cocoa (go with raw varieties for the most antioxidant& mineral power!)
Heart Healthy Foods – Within this broad range are everyday foods such as:
- Oats – All around perfect health food – delivering an excellent balance of carbohydrates, fiber (the soluble kind that lowers the risk of heart disease) and protein (10 grams per ½ cup serving!)
- Beans – Another fiber rich foods that slashes cholesterol, are also high in antioxidants and contains plentiful amounts of vitamins B’s, folic acid and iron. Not to mention they are filling! Studies show that people who ate beans 4 or more times a week were 22% less likely to develop heart disease.
- Omega 3 Fatty Acids – Help boost the immune system, reduce blood clots, protect against heart attacks, protect arteries from plaque buildup, lower blood pressure, increase good cholesterol and lower triglycerides! Topping this list is Walnuts, more fatty acids than salmon, more anti inflammatory polyphenols than red wine and a great source of protein – all in a tasty little snack (but beware –it’s very easy to overdo the handful serving size). Not to be overlooked, Salmon, is not only a great source of Omega 3’s but also contains astaxthin, a powerful antioxidant. For vegetarian sources try Chia or Flax Seeds.
Vegetables! This is worth repeating hundreds of times – eat your veggies! While all vegetables are good for you and provide antioxidants some stand out above the rest. Cruciferous veggies such as Cabbage, Kale, Broccoli, Cauliflower and Brussel Sprouts contain cancer protective phytochemicals called isothiocyanates. Another veggie to include is Beets, this slightly sweet, earthy root vegetable contains betanin pigments that have been shown in studies to lessen tumor cell growth and and anti inflammatory enzymes.
Ok boys – so now you have this great list – I expect you to use it! See below for some tips on how to include these foods in your everyday life.
- Oatmeal – Top your morning bowl with a few sprinkles of walnuts & pumpkin seeds and swirl in some pumpkin seed oil.
- Beans – Do you hear a hearty Chili calling your name? Whether you choose a vegetarian variety or low fat meat based (ground white meat turkey is excellent here as the added sauce & beans will counterbalance any dryness). But don’t stop there; beans are great tossed with veggies or over a salad. No idea what to do with tahini & sesame seeds? Whip it in the food processor with some garbanzo beans to make hummus
- Vegetables – Roasted veggies can turn any hater into a lover. Roasting brings out the natural sweetness in vegetables. Quick and easy to do – sprinkle broccoli, cauliflower, brussel sprouts with olive oil & sea salt – roast in the oven until tender. Men love chips! Why not make some beet chips? Thinly slice a few raw beets and roast away. A delicious side to any meal or a great on the go snack.
- Trail Mix – Make a heart healthy, antioxidant trail mix with an assortment of nuts (be sure to include those walnuts & pumpkin seeds), dried fruits and raw chocolate chunks (either buy cacao nibs or break up dark chocolate bar)
Want to learn how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.