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Men: You Need to Be Eating These 8 Foods Now (Videos)

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(N.Morgan) When it comes down to nutrition, men will just eat the foods they like or whatever is easiest and readily available.

In today’s world, food is typically processed, and full of additives and preservatives that are the slow road to heart disease and many other health issues.

Here a few simple tricks that can make a massive difference to your diet – and overall health.

London-based nutritionist, Rob Hobson, who is head of nutrition at Healthspan and author of “The Detox Kitchen Bible”, shares what every man needs in his diet…

Salmon, Sushi

Oily fish such as fresh salmon, tuna and herring, all contain omega-3 fatty acids which help to reduce the risk of heart disease

Health Benefits: Heart, Erectile Function, Fertility, Mood/Depression

These fatty acids must be obtained from the diet, which is why they are referred to as being essential.

Research has found that men in the UK, for example, are well below the recommended intake of one serving per week, with many men not eating any oily fish at all.

Omega-3 fats are most commonly associated with reducing the risk of heart disease.

This is due to the fact they increase the levels of good (HDL) cholesterol and produce compounds known as prostaglandins which help to reduce inflammation in the body.

Long-term or chronic inflammation can damage healthy cells and weaken the immune system and this is thought to be a contributory factor for many diseases including those of the heart and also cancer.

Heart disease is the leading cause of premature death in the UK, affecting more men than women.

One of the earliest warning signs of heart disease is erectile dysfunction – because the body needs a good blood supply for an erection.

That’s because the penile arteries are smaller than coronary ones, so become furred up faster.

According to the Sexual Advice Association, a man in his 40s with erectile dysfunction has a 50-fold greater risk of having a heart attack over the next ten years.

So consider prevention of this one great reason to look after the health of your heart!

Even if you are able to rise to the occasion, a low intake of omega-3 fatty acids may impact on fertility.

This is because semen is rich in compounds called prostaglandins.

Studies have shown that men with a low sperm count, poor sperm motility (movement) or abnormal sperm may have low levels of prostaglandins.

TIP: Try eating one or two servings of oily fish each week, either as grilled fillets or even dips such as smoked mackerel pate.

Some studies suggests omega-3 and vitamin D may help relieve the symptoms of depression.

This is more likely from a supplement than from eating oily fish, as the concentration of essential fatty acids is much higher. So it could be worth taking a good quality omega-3 and Vitamin D3 supplement – especially vitamin D during the winter months.

While you can get a little vitamin D from a variety of edibles such as oily fish, eggs and fortified foods, I recommend taking a Vitamin D3 supplement during the winter months to keep your levels topped up.

Red Peppers, Tomatoes

Health Benefits: Fertility, Prostate Health

Red peppers have been found to be one of the richest sources of vitamin C, with a single portion (1/2 red pepper) providing over 200 per cent of your recommended daily intake.

Vitamin C is not lacking in most men’s diets but is especially important for those who are trying to become a Father, as it helps to prevent sperm cells from clumping together, which is a common event with infertility.

Red vegetables are also a rich source of lycopene, the pigment responsible for their colouring –so indulge in tomatoes, watermelon and red grapefruit.

Canned and other processed forms of tomato such as puree are the most beneficial, as the lycopene is better absorbed.

This plant compound also acts as an antioxidant in the body, helping to reduce the damage caused by excess free radicals which can cause disease.

Lycopene and vitamin C have also been associated with good prostate health.

TIP: Try eating a rainbow of foods each day and including one serving of red coloured vegetables or fruits.

Red Kidney Beans

Health Benefits: Heart Health, Prostate Cancer, Fertility

Beans such as red kidney beans are known to be one of the richest sources of fiber.

Fiber is vital for maintaining good digestion and has been shown to reduce the risk of heart disease, diabetes and high cholesterol.

It also helps to bulk out the diet and can help to maintain fullness, which can assist with weight maintenance.

In the UK, more men than women are overweight (although women are more likely to be obese).

Overweight and obese men are more likely to find it difficult to conceive as they have a worse sperm quality than men with a healthy weight.

Being overweight can also increase your risk of prostate cancer.

Prostate cancer is the most common cancer in men within the UK, with more than 100 new cases diagnosed every day.

TIP: Try and include a serving of beans into your daily diet by adding to salads, soups and stews or using to make healthy dips.

You can also include lentils and pulses (dried peas, edible beans and chickpeas) in your diet to increase fiber as well as swapping white products for brown such as rice and bread.

Brazil Nuts

Health Benefits: Heart, Fertility

Nuts are a super nutritious food that are rich in heart-healthy fats as well nutrients such as vitamin E, magnesium and B vitamins. 

Monounsaturated fats have been shown to improve blood cholesterol levels and reduce the risk of heart disease. 

Magnesium is also good for the heart because it helps to maintain a regular heartbeat. Combined with B vitamins, it helps to convert the food you eat into energy.

But opt for raw varieties rather than a large handful of KP dry roasted!

One mineral found in nuts, especially Brazil nuts, that’s particularly beneficial to men is selenium.

This is involved in making proteins found in sperm and blood levels have been seen to be lower in men with low sperm counts.

Selenium has a number of other key roles in the body including keeping the immune system healthy, and the formation of enzymes that help protect the body from free radical damage which can encourage cell ageing and increase your risk of disease.

There is limited evidence that selenium may be beneficial for prostate health but nuts still make a very healthy addition to your man’s diet.

TIP: You can boost your intake of selenium by including nuts (especially Brazil nuts) in your daily diet either as a snack or adding as a topping on yoghurt or porridge.

Be aware that nuts are very calorific, so watch your portion size.

Try to stick to one small handful, which is 25g or about five Brazil nuts.

Lean Beef Steak

Health Benefits: Fertility, Prostate Health

Most men will be delighted to know that a good steak will provide you with most of your daily recommended intake of zinc.

Zinc has many functions in the body such as the immune system, wound healing and cell growth.

Not for everyday though, so try exploring other sources such as seeds, green vegetables, pulses, nuts, mushrooms and shellfish.

This mineral is also essential for the male reproductive system as it is used to make male sex hormones and is found in high concentration within sperm cells, which makes it a key mineral for male fertility.

Zinc has also been associated with good prostate health and research suggests it may help to reduce the development of enlarged prostate, although this mineral should be increased through the diet and not supplementation.

TIP: Red meat is very nutritious however, try and limit to no more than 500g per week to reduce the risk of bowel cancer.

Shellfish

Health Benefits: Healthy Hair, Fertility, Prostate

Research has shown that male pattern baldness is related to the hormone testosterone, which causes hair follicles to shrink.

As a result, the hair becomes thinner and over time it becomes so fine that it fails to make it to the surface of the skin. 

Unfortunately, there is nothing that can be done with diet as the chances of losing your hair is closely related to genetics.

However, low intakes of zinc and iron have been associated with hair loss so ensuring a good intake of these minerals is good for your man’s locks.

Zinc is also essential for all aspects of the male reproductive system, which is why men have a higher requirement than women.

Shellfish such as prawns and oysters are a good source of the mineral zinc.

TIP: Prawns make a great alternative to eating meat and can be included in dishes such as salads, stews, stir-frys and risotto. Cooked prawns also make a great lean high protein snack.

Eggs

Health Benefits: Weight Loss

Eggs have been at the center of many nutrition debates and doctors are beginning to see the health benefits eggs offer.

Only half the population regularly eat eggs and egg-based dishes. 

Eggs are one of the most nutritious foods available and contain a source of nearly all the essential vitamins and minerals required for good health. 

They’re good for weight loss – research has shown people who eat eggs for breakfast eat less across the day. 

The high protein content of eggs helps to maintain fullness, which can stave off mid-morning snacking.

Contrary to popular belief, there is no limit on the amount of eggs you can eat each week as they have little impact on cholesterol levels.

They are full of protein, which keeps you going without packing on the calories.

Two boiled eggs also supply a good source of the minerals zinc and selenium, which are beneficial for men.

TIP: Eggs are best served at breakfast but make a nutritious light meal anytime of the day. 

Try serving simply boiled or poached with wholegrain toast or spread the toast beforehand with mashed avocado for something different. 

They also make a great high protein snack when boiled and sprinkled with smoked paprika or celery salt.

Oats

Health Benefits: Mood, Heart Health

Statistics reveal that one in eight men in the UK have experienced a mental health problem and on average, 13 men each day take their life through suicide, which is the leading cause of death in young men.

Depression is a complex issue and although you diet is not going to directly cause the condition, the condition can affect what you eat and this may contribute to low mood.

Some people skip meals when they are depressed and this can lead to weight loss, unbalanced blood sugar levels and possible nutrient deficiencies that can contribute to low mood (especially iron).

Others comfort eat, which can cause weight gain, which can impact on self-esteem and wellness.

Try balancing blood sugar levels with high-fibre foods such as oats and also lean proteins and healthy fats.

A diet high in fiber has been shown to help reduce the risk of heart disease as well as diabetes, high blood pressure and high cholesterol (risk factors for the condition).

TIP: It’s not just about porridge. You can add oats to breakfast smoothies or as toppings to savoury dishes. 

There are also plenty of recipes for healthy flapjacks and granola that are low in sugar.

References:

http://www.mensfitness.com/nutrition/what-to-eat/7-foods-you-should-eat-every-day

http://www.shape.com/healthy-eating/diet-tips/8-healthy-foods-you-should-eat-every-day

http://www.dailymail.co.uk/health/article-3957226/The-8-foods-men-eating-good-news-steak-s-menu.html

See all stories by N. Morgan

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    Total 20 comments
    • Pink Slime

      Hello Angle#3,

      Charlie here. I agree with the list except for 2 things. I’m surprised you recommend the guts of an insect-like creature of the sea – the shrimp which is unclean food. And second you do not list men’s favorite food – the doughnut! :lol: :lol:

      Have you ever splat a roach and the white stuff comes out? Well, that is what you are eating when you eat shrimp IMO.

      Some experts also recommend you not eat oatmeal since it contains gluten. I’m glad they don’t make oatmeal doughnuts! :lol: :lol:

      Signed,

      Charlie (if you sat on a doughnut it just gets squished, but if you sat on a Twinkie all the guts come out! Yuck!!) :lol: :lol:

      • ecclesiatical

        Pure oatmeal does not contain gluten. But doughnuts do and what does roaches have to do with shrimps?But i guess once a dough nut always a dough nut.

      • SuperNiceGuy

        A lot of that white stuff is fats and proteins. And likely better than anything you buy from a super market.

        • Spikey Norman

          When the food stamps stop coming, you might be very glad of some of that white stuff.

      • The Real Deal

        I’ve seen trolls in my life, but you take the cake… or doughnut, in your case. Are you an invalid, and need to feel empowered through your passive aggressive stalker comments? I mean every single Lyn, Lisa, or N. Morgan comment, there you are without fail. EVERY ARTICLE! What kind of sad life is that? You should get out and get some fresh air. Inhaling your own hot pocket farts all day can’t be good.

        • Pink Slime

          “…need to feel empowered through your passive aggressive stalker comments? I mean every single Lyn, Lisa, or N. Morgan comment, there you are without fail. EVERY ARTICLE!”

          Well gosh, how do you know that and what does that say about you? :lol: :lol:

          You trolls, I tell ya…… :lol: :lol:

    • Pgh.Oldtimer

      It”s nice they’ve stopped that annoying popup crap and we can read the articles again. :grin:

    • SuperNiceGuy

      I’ll drink some wine instead, but thanks for the tip.

    • Fat Chunk

      Two problems.

      1) Most salmon that ends up in the supermarket (especially in Europe) has been farmed. The fish of which have been fed a highly toxic and unnatural feed.

      2) Shell fish are the bottom feeders and filters of the oceans so are more prone to heavy metal toxicity such as mercury (just like many fish these days).

      Sure you can eat it and it tastes good, but it’s not good for you.

      • SuperNiceGuy

        And what about steroid/HGH fed beef?

        • Fat Chunk

          If your a beef eater then organically farmed from grass fed cows is the way to go.

          To be honest with you though, it’s hard to come across any food in this world that’s not tainted to some degree.

          • SuperNiceGuy

            Yeah I know dude. I don’t eat much these days. I’ve had about ~200 grams worth of food in the last 2 weeks, and tbh, most of it was junk.

    • MiaA

      Uhhh Sushi has worms in it the majority of the time. No thanks.

      • kom

        Thats what a mega dose of enzymes especially systemic is for dissolve those parasites
        Might be good to know yer sushi maker has a light plate that illuminates the fish so the worms can be seen and removed

      • The Clucker

        Raw fish is riddled with parasites. It’s probably about one of the stupidest choices a person could make for a food choice. Cooking is our friend. If someone wants to eat raw fish, poultry or pork all I can say is…

        good luck with the tapeworm. Feed it well. When it gets big enough it’ll take half.

    • The Real Deal

      Thanks for the positive articles. Btw, I love these foods and eat them pretty regularly. I look forward to more of your informative articles.

    • Judge Roy Bean

      Men, do you have reptile dysfunction where your snake coils but cannot strike?

      Go see Alice, she can fix everything.

      • SuperNiceGuy

        Are we taking a trip to wonderland?

        Anyway, what if you have this reptile (since people so love to attempt demonizing anything reptilian, as opposed to their own mammalian deficiencies) dysfunction where your snake coils, can strike, but longer wants to?

    • Man

      just a varied balanced diet is good enough….

      • The Clucker

        True. Why do you face left now?

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