Men’s diet: The must eats

Healthy eating can sometimes be different depending on your gender. Here’s a list of foods that men must include in their diet.

Here's what you should be eating

While there are some foods that we must all eat, men and women have different dietary requirements — met by different foods.

Blueberries

Blueberries have been linked to reduced risk of prostate cancer, owing to high levels of proanthocyanidins (a subtype of flavonoids). The benefits of blueberries does not end there, research also suggests that this fruit can reduce risk of heart disease, age-related memory loss and type-2 diabetes  — all of which – typically effect more men than women.

Brazil nuts

Snacking on nuts in general is good for the heart and skin. Brazil nuts, however, are particularly good for men as they have a high selenium content, which is known to enhance sperm health and mortality.

Selenium also helps reduce LDL or bad cholesterol and acts as mood enhancer.

Cabbage, broccoli and Brussels sprout

Cabbage, broccoli and Brussels sprout are some important veggies that every man must include in his diet. These veggies are known to contain cancer-fighting chemicals, which are known to cut risk of prostate and colorectal cancer in men.

So add them in plenty in your daily diet.

Tomatoes

This popular fruit has many benefits for men. Lycopene (a phytochemical) is known to lower cholesterol, cut risk of colorectal cancer and heart disease.

Studies show that men who regularly eat food rich in lycopene have lesser chances of developing prostate cancer.

Eggs

If you’re prone to hair loss, then look no further. Eggs, an excellent source of protein and biotin (vitamin B7) boosts hair growth. Additionally, egg yolks are a good source of iron, which research suggests helps alleviate hair loss caused by anaemia.

Pomegranate

Packed with antioxidants, vitamins and minerals, and studies show that eating pomegranate regularly can help lower cholesterol, a problem common to many men.

Many studies also suggest that drinking a glass of pomegranate juice daily ca slow down the progress of prostate cancer.

Garlic

Garlic’s heart health boosting properties are well known, it helps lower cholesterol, reducing chances of blockage. Further, research findings published in the Journal of National Cancer Institute suggests that regularly eating garlic and onions cuts risk ofprostate cancer. So include them in your diet today.

Salmon

Salomon, a sea fish is a great source of omega-3 fatty acids, which can help treat the cause of many common health ailments in men. It not only helps reduce LDL or bad cholesterol, it also helps alleviate depression and cuts risk of prostate and colorectal cancer.

Whole grains

Whole grains pack in a host of vitamins, minerals and fibre – good for both men and women. However, it’s the B vitamins that particularly benefit men.

Vitamin B9 (folate) helps keep sperm healthy, vitamin B7 (biotin) helps reduce hair loss. Silica, also found in whole grains aids healthy hair growth.