While you know that healthy eating habits are important for good health, do you know how many foods can be used to provide nutrients that protect against common health problems faced by men? Check out these foods that can help you protect yourself from common men’s health problems, such as erectile dysfunction, depression, impaired cognitive function, infertility, muscle loss
Oysters have more zinc per serving than any other foods. According to the NIH (National Institutes of Health), an oyster serving of 3 ounces contains 74 mgs of zinc.
Low levels of zinc, an essential micronutrient for prostate wellness, is associated with fertility problems and the development of diseases of the prostate. Oysters are a high source of zinc and one of the best foods for male reproductive health.
The human body does not store zinc naturally so it is important to ensure adequate intake through supplementation and daily diet. It is generally recommended that men should consume 11 mg daily.
2. Fruits and Vegetables
Fruits and vegetables are high in fiber and possess phytonutrients, which can help support heart health, prevent fatigue, and make you feel great. These foods are more important for men than they are for women. The U.S. Department of Agriculture suggests that men consume 2 cups of fruit and 2-3 cups of vegetables each day.
At each meal, fill half your plate with vegetables and fruits. The other half of your plate should be reserved for high-quality proteins, such as nuts or legumes, whole grains, reasonable amounts fish or poultry, as well as an occasional grass-fed red meats and dairy.
3. Wild-Caught Salmon
A deficiency in Vitamin D may be a contributor to ED (erectile dysfunction). According to research published in 2012 in the journal Dermato-Endocrinology, ensuring that you get adequate amounts of vitamin D could help reduce the risk for ED by decreasing vascular damage due to inflammation,
Men suffering from erectile dysfunction typically have higher levels of inflammation of endothelial tissues than the average male does. It’s possible to reduce this inflammation, which may lead to an improvement in blood flow. One 3 oz. helping of wild-caught salmon has 112% of the daily recommended intake of vitamin D.
Walnuts are chock-full of omega-3 fatty acids, antioxidants and phytochemicals that may provide benefits to brain function. These supernutrients have been shown to be effective in preventing depression and maintaining cognitive health. According to a 2014 study in The Journal of Nutrition, walnuts can also help diminish the effects of inflammation and oxidative stress that naturally occur with age. 2 ounces of walnuts has 2.7 grams of omega-3’s. This is just above the daily recommended amount.
To ensure muscle recovery and repair, gym-goers require the right nutrition after exercise. According to research by Central Washington University in 2012, chocolate milk may be an economical and effective recovery drink for endurance athletes.
Low-fat chocolate milk has a carb-to-protein ratio of 4-to-1, a ratio that is comparable to many specialized sports drinks. Additionally, it provides fluids and sodium that helps with post-workout recovery. According to the study, chocolate milk should be consumed immediately following exercise and then again approximately two hours later.
How to Get Started and Stick to Your Healthy Diet
Keep it simple. Don’t get too obsessed with measuring portions or counting calories. Rather, be focused on color, freshness and variety. Eventually, you’ll notice your diet becoming more healthy and flavorful. Start slowly, as well. Trying to change your diet overnight is unrealistic. You can start small, such as adding a salad or fruit to your daily diet. You can add more healthy options to your diet by making small changes that become habits.
Remember, you don’t need to be perfect or swear off the foods that you love in order to have a healthy lifestyle. The long-term objective is to feel better, have more energy and decrease your risk of developing chronic health issues.