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Eat to Beat Men’s Health Issues
You know that a healthy diet is necessary for optimal health,
but are you eating enough of the specific foods you need to benefit from
nutrients proved to protect against common men’s health concerns? Erectile
dysfunction, muscle recovery after exercise, depression, cognitive impairment,
infertility, and more — check out which foods might help protect you from men’s
health issues.
2 / 7 Oysters
“Oysters contain more zinc per serving than any other food,”
says Samantha Treyve, MS, RD, a registered dietitian at One Medical Group in
San Francisco. According to theNational Institutes of Health’s Office of
Dietary Supplements, a 3-ounce serving of oysters contains 74 milligrams of
zinc. Zinc is an essential micronutrient for prostate health: Low levels of zinc
are associated with fertility issues and prostate disease. “The human body
doesn’t store zinc naturally, so it’s important to make sure you get enough in
your daily diet or through supplementation,” Treyve says. The recommended daily
allowance for men is 11 mg.
3 / 7 Wild-Caught Salmon
Vitamin D deficiency may contribute to erectile dysfunction
(ED). Getting enough vitamin D may help minimize the risk for ED by helping to
reduce vascular damage caused by inflammation, according to a study published
in 2012 in the journal Dermato-Endocrinology.
“Typically men with erectile dysfunction have higher markers of
endothelial inflammation compared to the general population,” Treyve says, “and
it’s thought that reducing this inflammation can help to improve blood flow.” A
3-ounce serving of wild-caught salmon contains 112 percent of the recommended
daily allowance of vitamin D.
4 / 7 Walnuts
Walnuts are an excellent source of omega-3 fatty acids,
antioxidants, and phytochemicals, which may be beneficial for brain health.
These supernutrients have shown effectiveness for helping to ward off
depression and maintain cognitive function. Walnuts also counter the oxidative
stress and inflammation that occur naturally with aging, according to a study
published in 2014 in The Journal of Nutrition. A ¼-cup of walnuts provides 2.7
grams of omega-3 fats, Treyve says. That’s just over the daily recommended
amount.
5 / 7 Chocolate Milk
Gym rats need the right after-exercise nutrition routine to
ensure muscle and fluid recovery. Chocolate milk could be an effective and
affordable recovery beverage for many endurance athletes, according to a study
by researchers in the department of nutrition, exercise, and health sciences at
Central Washington University in Ellensburg, Washington, published in 2012.
Low-fat chocolate milk has a 4-to-1 carb-to-protein ratio, which
is similar to many commercial sports drinks. It also provides the needed fluids
and sodium to aid in post-workout recovery. The study recommends drinking
chocolate milk immediately after exercise and again two hours later.
6 / 7 Fruits and Vegetables
Fruits and veggies are rich in fiber and contain phytonutrients
that can help protect your heart, fight off fatigue, and keep you feeling good,
Treyve says. Men, though, need more of this mix than women. The U.S. Department
of Agriculture recommends that men eat 2 cups of fruit and 2½ to 3 cups of
veggies each day.
Fill half of your plate with fruits and vegetables at each meal.
Reserve the other side for whole grains and good-quality proteins, such as
beans and nuts, moderate amounts of fish and poultry, and the occasional
grass-fed red meat and dairy.
7 / 7 Tips to Get Started and Stay
Committed
Simplify. Don’t become consumed with counting calories or
measuring portion sizes, cautions Treyve. Instead, focus on color, variety, and
freshness. Gradually your diet will become healthier and more delicious. Also
start slowly. “Trying to make your diet healthyovernight isn’t realistic,”
Treyve says. “Make small steps, like adding a salad to your diet once a day. As
your small changes become habit, you can continue to add more healthy choices.”
Also, you don’t have to be perfect and you don’t have to
eliminate foods you enjoy to have a healthy diet. “The long-term goal,” Treyve
says, “is to feel good, have more energy, and reduce your likelihood of various
chronic conditions.”
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