While the quickest way to a man's heart may be through his stomach, the easiest way to prevent chronic conditions and improve longevity is through his diet. Following a balanced diet that is low in fat and simple carbohydrates and high in lean protein and whole grains is beneficial for both sexes; however, these 10 foods are particularly beneficial for those with the Y-chromosome.
1. Tomatoes. Regardless of where you fall on the "Is it a fruit or vegetable" debate, there's no disputing the benefits of the tomato. Loaded with the antioxidant lycopene, studies suggest that men who eat more raw tomatoes have a lower risk of prostate cancer than those who do not. What's more, this super food has also been linked with lower risk of colorectal cancers, lower cholesterol, and lower risk of heart disease.
2. Cold water fish. Salmon, tuna, mackerel, and halibut are powerhouses when it comes to men's health. Not only are they loaded with muscle-building protein, but these cold water fish are rich in omega-3 fatty acids. Hailed as an excellent way to reduce the risk of heart disease, these nutrients also help lower the risk of arthritis and cancer. The American Heart Association recommends that you eat cold water fish at least two times weekly.
3. Broccoli. Packed with essential vitamins and minerals such as vitamin C, potassium, and beta-carotene, broccoli is one of those must-eat veggies. But the benefits don't stop there. A study conducted by the Harvard School of Public Health found that broccoli may protect against bladder cancer—a cancer that affects two to three times more men than women.
4. Whole grains. Sure, your diet may be packed with carbs, but are they the right kind? Research shows that most American diets consist of too many simple carbohydrates (white breads, simple sugars, and white rice) and not enough whole grains. Nutrient-rich and filled with fiber, whole grains such as quinoa, whole wheat bread, and oatmeal will provide you with sustained energy while keeping your cholesterol at a healthy level.
5. Oysters. It's no myth that oysters provide a libido-boosting punch. But there's more: Only two to three oysters provide enough zinc to prevent the risk of prostate cancer and improve the functioning of the male reproductive system.
6. Nuts. Not a fan of seafood? You can still get your daily value of omega-3s by implementing certain nuts into your diet. Almonds, walnuts, and hazelnuts provide ample amounts of the nutrient. What's more, the Mayo Clinic suggests that a diet that includes nuts can "lower the LDL, low-density lipoprotein or 'bad,' cholesterol level in their blood."
7. Bananas and Watermelon (tie). Luckily, if you're looking for a fruit that will benefit your health, you have a choice. While vastly different in taste and texture, bananas and watermelon are both excellent sources of the heart-friendly mineral potassium. In fact, the United States Food and Drug Administration (FDA) recommends an adult average daily intake of 3,500 mg of potassium. The average banana contains 422 mg of the mineral while a slice of watermelon provides approximately 320 mg.
9. Eggs. Eggs are rich in omega-3 fatty acids and are loaded with protein. A singular hard-boiled egg provides 71 percent of your daily value of cholesterol, and egg yolks are loaded with iron and biotin (vitamin B7)—both of which can help battle hair loss and regulate weight.
10. Blueberries. The blueberry: delicious, versatile, and healthy. Low on the glycemic index (GI), the blueberry is rich in memory-boosting antioxidants and has been linked with a reduced risk of prostate cancer. Need more excuses to pop a few handfuls of this nutritional powerhouse? Blueberries have been found to reduce the risk of type 2 diabetes and heart disease.
Sources:
Penny M. Kris-Etherton, PhD, RD; William S. Harris, PhD; Lawrence J. Appel, MD, MPH; "Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease" http://circ.ahajournals.org/content/106/21/2747.full
The Mayo Clinic
"Nuts and your heart: Eating nuts for heart health"
http://www.mayoclinic.com/health/nuts/HB00085
University of Maryland Medical Center
"Omega-3 Fatty Acids"
http://www.umm.edu/altmed/articles/omega-3-000316.htm
2010 Dietary Guidelines Advisory Committee, Oldways and the Whole Grains Council
http://www.wholegrainscouncil.org/files/WGResearchSummary_WGCJan09.pdf
USDA National Nutrient Database for Standard Reference, Release 17
www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a306.pdf
