Men’s health is as important as women’s and therefore, here’s a list of food items that needs to included in men’s diet. 

Often a lot of importance is given to women’s health and their diets and while doing so, the men’s health and their diets take a backseat. Irrespective of the age, it’s essential for men to follow a healthy and nutrient-dense diet. 

Men and women are physically built differently and therefore, both require different nutrients for their bodily functions. Due to this difference, their health risks vary considerably and it is essential to eat a healthy diet to prevent and combat some chronic ailments.

Dr. Anju Sood, a nutritionist, explains that the major difference between the male and female body is the muscle mass is higher in the male body than the female body. Foods rich in proteins should be included in men’s diet with a higher calorie count depending on the amount of physical activity. 

Here are some foods that should be included in men’s diet:

1. Almonds:

Almonds can provide good heart health due to the unsaturated fatty acids and reduce the risk of developing LDL (bad) cholesterol. The antioxidant in almond called flavonoid world together with vitamin E and increases the antioxidant activity.

Scientists have confirmed that almonds are essential for improving brain function and lowers the chances of deteriorating Alzheimer’s disease. Other than these benefits, almonds promote weight loss, increases body strength and controls hair fall. 

2. Watermelon:

Watermelon contains an amino acid called L-citrulline which prevents erectile dysfunction. Once in the body, L-citrulline converts into L-arginine and stimulates the production of nitric oxide, which increases blood flow to the penis and helps in strengthening erections. It is also rich in lycopene which can reduce the risk of prostate cancer.

Potatoes, black coffee, cherries, spinach, pomegranate, and carrot are useful in preventing erectile and sexual dysfunction.

3. Milk:

The whey in milk a source of leucine. It’s an amino acid which helps in muscle building. While doing an intense activity, the body loses three important minerals known as electrolytes- calcium, sodium and potassium through sweating. By drinking milk, these lost electrolytes are replenished and are useful in regulating body functions. 

 

Adequate consumption of calcium from milk can reduce the risk of stroke, according to a Japanese study published in the year 2008.

Calcium, potassium and magnesium found in milk have a good effect on blood pressure. The peptides in milk are responsible for keeping the blood pressure in control. 

4. Cauliflower:

Cauliflower is full of vitamin C, which boosts immunity and protects against cancer. It contains a mineral called boron which helps in building muscles and increasing testosterone levels. 

To include cauliflower in your diet, check some delicious cauliflower recipes you can try. 

5. Egg:

Eggs have all the necessary nutrients, vitamins and antioxidants. Eggs increase the levels of HDL (High-Density Lipoprotein), i.e., the good cholesterol, decreasing the risk of heart problems and stroke.

The protein content in eggs helps in strengthening muscles and reduces the rate of losing muscle strength. 

Eggs can keep the immunity strong due to the presence of vitamin A, vitamin B-12 and selenium in them. 

6. Flax seeds:

A study conducted by Greek researchers on 59 middle-aged men, discovered that consuming flaxseed oil resulted in significantly low blood pressure. Flaxseed can reduce headaches caused by hypertension.

Flax seeds have soluble and insoluble fibre and play a role as a prebiotic, thus building a healthy digestive system. 

Flaxseeds contain lignans that function as an antioxidant and a phytoestrogen which protects from cellular damage.

7. Yoghurt:

Yoghurt has probiotic bacteria which promotes digestive health and can be a remedy for many digestive issues. It helps to prevent digestive problems like indigestion, irritable bowel syndrome, diarrhoea and Crohn's disease.

Scientists are of the opinion that dairy products like yoghurt can help obese men to lose weight. 

8. Guava:

Studies suggest that people who consume a high amount of vitamin C have the lowest chance of developing diabetes. Guava provides 600 percent vitamin C as compared to an orange which only provides 85 percent. 

Guava has a higher concentration of lycopene than tomatoes and watermelon, thus effective in fighting against prostate cancer. 

9. Leafy green vegetables:

Green leafy vegetables provide many vitamins like A, C, K and folate and minerals like iron and calcium. 

For absorbing the vitamins from these vegetables, you require dietary fibre which can be obtained from olive oil, low-fat milk or cheese. 

Some of the nutritious green leafy vegetables are spinach, mustard greens, collard and water spinach.

10. Dark chocolate:

When eaten in moderation, this food has multiple benefits. Dark chocolate has anti-inflammatory properties and lowers blood pressure.  

Flavonols in dark chocolate can stimulate brain cell regeneration and enhance brain cell functioning. 

Dark chocolate also reduces blood pressure and increases good cholesterol. 

So, gentlemen adding these foods to your diets can improve the overall health and you will get all the different essential nutrients from all these foods which will benefit your physical as well as mental well-being.