Men are concerned mainly about body building, strength and to have a physic like “Arnold Schwarzenegger”. But in spite of spending hours at the gym, you often find yourself not reaching your goal. You know that a healthy diet is necessary for optimal health, but are you eating enough of the specific foods you need to benefit from nutrients proved to protect against common men’s health concerns? Erectile dysfunction, muscle recovery after exercise, depression, cognitive impairment, infertility, and more — check out which foods might help protect you from men’s health issues.
1. Oysters
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“Oysters contain more zinc per serving than any other food,” says Samantha Treyve, MS, RD, a registered dietitian at One Medical Group in San Francisco. According to the National Institutes of Health’s Office of Dietary Supplements, a 3-ounce serving of oysters contains 74 milligrams of zinc. Zinc is an essential micronutrient for prostate health: Low levels of zinc are associated with fertility issues and prostate disease. “The human body doesn’t store zinc naturally, so it’s important to make sure you get enough in your daily diet or through supplementation,” Treyve says. The recommended daily allowance for men is 11 mg.
2. Almonds
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One of the most nutritious of all nuts, almonds are a delicious source of protein, fiber, vitamin E, omega-3 and omega-6 fatty acids, calcium, magnesium and zinc. Almonds are gluten free, and can be prepared in a multitude of ways. Almonds are also the least acid-forming of all nuts, which is why they are the only nut recommended in the beginning stages of the Body Ecology Diet. Almonds are considered the ‘superfood’ because of their unbelievable nutrient profile. They’re high on protein so they keep you full for longer and they’re rich in manganese which helps strengthen bones and regulate blood sugar. They’re extremely helpful for those with blood pressure problems and also help muscle and nerve function. Almonds contain zinc, selenium, and vitamin E, which are vitamins and minerals that seem to be important for sexual health and reproduction.
3. Wild Salmon
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When it comes to getting lean and packing on muscle, salmon swims far ahead of its competitors. The fish is extremely high in protein—a can of salmon can have up to 30 grams of protein. What’s more, the fats found in salmon are healthier compared to other protein counterparts, like chicken and beef. Vitamin D deficiency may contribute to erectile dysfunction (ED). Getting enough vitamin D may help minimize the risk for ED by helping to reduce vascular damage caused by inflammation, according to a study published in 2012 in the journal Dermato-Endocrinology. A 3-ounce serving of wild-caught salmon contains 112 percent of the recommended daily allowance of vitamin D.
4. Turkey Breast
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This is where you can indulge your inner carnivore. Lean sources of protein may help speed up your metabolism and encourage your body to burn more fat. “Turkey, chicken breast, pork, and beef (select or choice grades with fat trimmed off, like ground roast, ground, sirloin, tenderloin, etc.) provide muscle-building protein without contributing too much saturated fat,” says Tanya Zuckerbrot, M.S., R.D. Turkey breast also contains zinc, B vitamins and selenium. Sure, dark meat has more fat than white meat does. The extra fat in dark turkey or chicken meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer. The benefit: You’ll be less likely to overeat in the hours that follow your meal. What about your cholesterol? Only a third of the fat in a turkey drumstick is the saturated kind, according to the USDA food database. (The other two-thirds are heart-healthy unsaturated fats.) What’s more, 86 percent of that saturated fat either has no impact on cholesterol, or raises HDL (good) cholesterol more than LDL (bad) cholesterol—a result that actually lowers your heart-disease risk. As for calories, an ounce of dark turkey meat contains just 8 more calories than an ounce of white meat.
5. Walnuts
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Walnuts are an excellent source of omega-3 fatty acids, antioxidants, and phytochemicals, which may be beneficial for brain health. These super nutrients have shown effectiveness for helping to ward off depression and maintain cognitive function. Walnuts also counter the oxidative stress and inflammation that occur naturally with aging, according to a study published in 2014 in The Journal of Nutrition. A ¼-cup of walnuts provides 2.7 grams of omega-3 fats, Treyve says. That’s just over the daily recommended amount.
6. Quinoa
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The Incans considered it a sacred “mother grain” while the UN calls it a “super crop” because it’s so healthy. Although it acts like a grain, quinoa is actually a seed, small and often light yellow. It’s a whole grain that’s also has enough essential amino acids to make it a complete protein. It’s also packed with minerals, higher than most grains in calcium, phosphorus, magnesium, and potassium as well as containing copper, zinc, and iron. That means its heart-healthy versatile dish. Add it to your diet if you’re working out because it’s a “high-energy, relatively low-calorie food.For men who are looking at correcting their diet, these foods should be included in their list. They give the essential vitamins and minerals and keep your body strong and healthy.
