In June, we are celebrating Father’s Day and Men’s health. Men and women are different in many ways, including their health. They are at higher risk of suffering heart disease than women. In addition, prostate and lung cancer are two of the most common malignancy in men. But eating a well-balanced diet with a variety of nutrients can help to promote their overall health and reduce their risk of chronic diseases.
The following are five super foods that will keep men on top notch shape:
- Legumes. Red kidney beans, black beans, chickpeas and lentils are some of the foods included in this group. Legumes are a perfect food for men because they are chuck full with protein, fiber and folate. The first two nutrients are a perfect duo for weight control by maintaining healthy levels of blood glucose and insulin. Folate and fiber keep cholesterol down and therefore boost their heart health. Have legumes twice or more days a week.
- Salmon: Fish in general is lower in calories than meat and poultry. Salmon is a great pick for its high content of Omega 3 fatty acids. This healthy fat possess anti-inflammatory properties that will keep blood flowing and reduce triglyceride levels, making it a great ally for the heart. Two servings a week of salmon, sardines, tuna, mackerel or halibut is a simple way to keep the heart fit and strong
- Tomato: They give flavor, aroma and color to any dish while keeping men in tiptop shape. Tomatoes are rich in antioxidants, vitamins and phytonutrients (plant nutrients). Several studies have shown that lycopene, the most plentiful carotenoids in tomatoes, may reduce the risk of prostate and pancreatic cancer. Aim for 10 portions of tomatoes a week; 1/2 cup of raw tomatoes or 1 cup of cooked tomato count as a portion. Other sources of lycopene are watermelon and pink grapefruit.
- Oats: Men everywhere need to enjoy this yummy, nutritious, and effortless to prepare grain. Oats have plenty of soluble fiber, which helps lower cholesterol levels and their risk of heart diseases. The main source of soluble fiber in oats is beta glucan. In your body, this fiber mixes with water to form a gel. This gel seems to work in two ways: It helps naturally remove some cholesterol from the body, and also helps block cholesterol absorption.
- Spinach: Spinach is in the men’s list of foods to eat for its vitamins A and C and folate content, and its called by many a “super vegetable”. Vitamins A and C are two powerful antioxidants that along with folate may protect men against heart disease and strokes. Spinach is also a source of neoxantine, a flavonoid that could prevent prostate cancer.