Food for Men: 10 Foods to Boost Male Health
Foods men should include in their diets to improve health and
prevent disease.
By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic- Expert Column
Men are different from women in all kinds of ways -- including their
nutritional needs. Just as women need particular nutrients during
pregnancy or for protection from breast cancer, men need nutrients
that can help them maintain muscle mass, prevent prostate cancer,
and more.
Many foods that tend to be favorites among men are not the best choices
for good health. Yet a healthy diet and regular physical activity can
help prevent heart disease and cancer, the No. 1 and No. 2 killers for
men over 35. They can also enhance performance, from the board room to
the bedroom.
Christine Gerbstadt, MD, RD, notes that any food that is good for
the cardiovascular system is also good for erectile function in men.
"Nutrients that are good for the heart improve circulation to all
parts of the body, and these same nutrients provide a layer of
protection against cancer and other chronic diseases," says Gerbstadt,
a Florida-based physician and spokesperson for the American Dietetic
Association.
Quality nutrients are also critical for maintaining immune function
and preventing bone loss, muscle loss, and oxidative damage from the
environment, Of course, any one (or 10) foods can't do the job alone.
An overall healthy lifestyle, which also includes not smoking and
getting regular physical activity, is what's really important for
health, say the experts.
"It is not about one single food or even a handful of foods. What is
more important is the pattern of regularly consuming a diet rich in
a variety of essential nutrients," says Joy Bauer, MS, RD, author of
Joy Bauer's Food Cures and Today Show nutrition expert.
Still, adding nutrient-rich super foods to the diet, as well as taking
a daily multivitamin designed exclusively for men (for nutritional
insurance), can give men's nutrition a boost, says Dave Grotto, RD,
an American Dietetic Association spokesman.
With the help of the experts, WebMD came up with this list of
10 disease-fighting foods that can be a good start to improving
health:
--> Food for Men No. 1: Oysters
Could there be something to the legend that oysters are the food of
love? Well, it's true that just a few oysters each day will deliver
a full day's supply of the antioxidant mineral zinc. Zinc is involved
in hundreds of body processes, from producing DNA to repairing cells.
"Research shows that adequate zinc may protect against cellular damage
that leads to prostate cancer," says Grotto. "Sexual functioning of
the male reproductive system, including increased sperm counts, is
also enhanced with zinc."
You can also get your daily recommended dose of 11 milligrams a day
by eating other shellfish, lean beef, lean pork, or legumes.
--> Food for Men No. 2: Bananas
Bananas are a great portable source of quick energy and are rich in
potassium, which is needed to regulate nerves, heartbeat and,
especially, blood pressure. Diets rich in potassium and magnesium
(which is also found in bananas) can reduce the risk of stroke.
As a super source of vitamin B-6, bananas can also aid your immune
system, help form red blood cells, ensure a well-functioning nervous
system, and assist protein metabolism. So enjoy a banana each day, at
breakfast on your whole grain-cereal or before your workout at the gym.
Not a banana fan? Orange juice, milk, tomato products, and beans are
other good sources of dietary potassium.
--> Food for Men No. 3: Fatty Fish
No list of superfoods would be complete without the healthy fat,
omega-3 fatty acids. These polyunsaturated fats are the preferred
form of fats in your diet for many reasons. They can benefit the
heart, circulation, and immune system and reduce the risk for
prostate cancer, among other things.
"Omega-3 fatty acids are potent anti-inflammatory foods that can
help lower triglyceride [blood fat] levels, reduce aches and pains
in athletes, and offer relief with certain kinds of arthritis,"
says Bauer.
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the
richest sources of omega-3 fatty acids. In fact the American Heart
Association recommends that everyone eat fish twice weekly.
You can also get omega-3s in plant-based foods, like flaxseed,
walnuts, soy, canola oil, and fortified products such as eggs.
But there are other good reasons to eat fish.
"Fatty fish are also a good source of vitamin D, a nutrient that
tends to be deficient in our diets and [which] in adequate supply
can help prevent cancer, type 2 diabetes, high blood pressure and
bone disease," says Bauer.
--> Food for Men No. 4: Broccoli
While virtually all vegetables deserve a place on the superfoods list,
cruciferous vegetables like broccoli are helpful in the prevention
of heart disease and cancer. It's loaded with vitamin C, beta-carotene,
potassium, and a phytochemical called sulphoraphane, which has strong
anticancer (prostate and colon) properties.
A recent Harvard study found that participants who had five servings
a week of cruciferious vegetables were half as likely as others to
develop bladder cancer, a cancer that affects two to three times as
many men as women. This super-nutritious green vegetable may also
help lower levels of homocycteine, an amino acid associated with
increased risk of heart disease and stroke.
Don't care for broccoli? Go for other cruciferous choices like
cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower,
or Brussels sprouts.
And did you ever wonder where the term "cruciferous" originates?
"It is not because they are crunchy vegetables, but when the buds
from this group of vegetables sprouts, their leaves form a cross
like a crucifix," explains Denver dietitian Mary Lee Chin, MS, RD.
--> Food for Men No. 5: Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium,
powerful antioxidants that may help prevent heart disease and cancer
and protect prostate health. (Bauer, however, notes that the studies
showing reduction in cancer have been primarily in people whose diets
were deficient in selenium, not in those who were already getting enough.)
Selenium also helps lower LDL or "bad" cholesterol and reduces the
incidence of blood clots and heart disease.
Grotto recommends adults get 55 micrograms of selenium daily from Brazil
nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get
your daily dose of selenium in just one Brazil nut. In fact, Bauer
cautions limiting yourself to no more than two Brazil nuts per day
because "they are so loaded and concentrated with selenium that you
don't want to overdose."
--> Food for Men No. 6: Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong
kind, experts say.
"A diet rich in whole grains provides fiber, vitamins, minerals - all
the co-factors for heart health, building muscles, and keeping
waistlines small," says Gerbstadt.
She suggests trying whole grain pasta or quinoa, a trendy,
not-so-whole-grain-tasting grain that's rich in lutein for prostate
health.
Oatmeal and barley are rich in soluble fiber, full of B vitamins that
can help lower LDL or "bad" cholesterol, and are also good for the
prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of
soluble fiber a day from oatmeal or other sources of soluble fiber
like apples, pears, and beans.
When buying grain products, look for those whose labels say they
have at least 3-5 g fiber per serving.
To avoid digestive problems, increase your fiber intake gradually,
and don't forget to drink plenty of water.
--> Food for Men No. 7: Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables
that have been shown to lower mildly elevated blood cholesterol levels.
Manufacturers are now adding concentrated versions of them to products
like margarine, yogurt, orange juice, and granola bars.
"Men should regularly include a total of 2 grams of plant stanols,
taken in two doses with meals, to help inhibit absorption of
cholesterol in the intestine," says Farrell.
She suggests having 2-3 teaspoons of plant stanol spreads such as
Benecol, or 16 ounces of stanol-fortified orange juice per day.
Plant stanols can safely be used with cholesterol lowering medication.
--> Food for Men No 8: Soybeans
Soy is rich in isoflavones, which protect prostate health and have
been shown to lower prostate cancer risk, says Gerbstadt.
And "according to a recent study, eating 25 grams or about 1 ounce
of soy protein a day can help decrease cholesterol," Farrell says.
The FDA has approved a health claim for food labels that says having
25 grams of soy protein per day, as part of a diet low in saturated
fat and cholesterol, can help reduce the risk of heart disease.
Try to eat a few servings a day of soy products, such as soy nuts,
soy milk, soy cheese, veggie burgers, tofu, or edamame.
--> Food for Men No 9: Berries or Cherries
The violet, blue, and red colors in all kinds of berries and cherries
are responsible for the healthy properties of these fruits. These
little jewels are chock-full of the health-protecting flavonoid,
anthocyanin.
"Berries contain over 4,000 different compounds that have antioxidant
properties beyond vitamin C, so make sure you include these delicious
and low-calorie fruits to help meet your 5+ servings of fruits each
day," says Gerbstadt.
Adding berries to the diet may even help slow the decline in brain
function that can occur with aging.
"Large studies show the more produce you eat the better, but
specifically berries (blackberries, blueberries, strawberries,
raspberries, cranberries, and cherries) can enhance brain function
and keep your brain healthy," says Bauer.
--> Food for Men No 10: Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve
healthy skin cells and prevent oxidation from the sun.
"Vitamin C is involved in collagen production," says Bauer.
"Beta-carotene converts to the active form of vitamin A, which
helps to repair epithelial or skin cells."
She recommends getting these nutrients from red bell peppers (just
one has 300% of the recommended daily value for vitamin C), carrots,
pumpkin, or sweet potatoes.
But for that matter, just about any vegetable should be on the list
of top foods for men (and women). Dark, leafy greens and any
nutrient-rich vegetable can help reduce the risk of enlarged
prostates, according to a recent study in The American Journal
of Clinical Nutrition.
Men whose diets are high in nutrients found in vegetables -- like
vitamin C, beta-carotene, and potassium - were found to be less
likely to develop benign prostatic hyperplasia (BPH), or enlarged
prostate.
Published June 8, 2007.
SOURCES: David Grotto, RD, spokesman, American Dietetic Association.
Christine Gerbstadt, MD, RD, spokeswoman, American Dietetic Association.
Joy Bauer, MS, RD, author, Joy Bauer's Food Cures; Today Show nutrition
expert. Mary Lee Chin, MS, RD; dietitian. Suzanne Farrell, MS, RD,
owner, Cherry Creek Nutrition; spokeswoman, American Dietetic
Association. Rohrmann, S., The American Journal of Clinical Nutrition,
February 2007; vol 85: pp 523-529. Journal of the Society of
Experimental Biology and Medicine, February 2007.
Found at:
http://www.medicinenet.com/script/main/art.asp?articlekey=81714
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