17 March 2020

6 Best Foods for Men’s Health


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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.

Oysters


Oysters contain more zinc per serving than any other food. According to the National 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 some in your daily diet or through supplementation. The recommended daily allowance for men is 11 mg.


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.

Typically men with erectile dysfunction have higher markers of endothelial inflammation compared to the general population, 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.



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.




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.

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. I recommend drinking chocolate milk immediately after exercise and again two hours later.





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 great.

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.




Mikel is a freelance writer based in Indianapolis. Throughout her career, she has created content covering a range of topics including early childhood education, family, Olympic sports, nutrition, fitness, and health. 

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