Top 15 Best Foods for Men’s Health

Written By: Zenani Sizane

In honor of Father's Day, we want to recognize our heroes, warriors, protectors, and, most importantly, our fathers and father figures, for the amazing work they do in our lives and for being there and caring for us. We want to thank you and let you know how much we love and appreciate your presence in our lives. In true Zenani style, we want to honor you with an article that will help you, Great Fathers, live longer, happier, and healthier lives, as well as an article that will help you become the best versions of yourself by simply eating the right foods. 

What does the male body need for optimal health? 

Maintaining excellent health is vital for living a full life, but it can be difficult to know where to begin. With so much information available on what is best for our health, it is easy to become overwhelmed. Taking care of your health is essential for living a happy and fulfilled life. As a man, it is critical to prioritize your health and incorporate good behaviors into your daily routine. It is vital to remember that minor changes can lead to significant improvements; every step toward a healthier lifestyle is a positive one. These vital men's health suggestions, which include food, fitness, mental health, and medical examinations, will help you feel your best and possibly live longer. 

Eat a healthy diet

Instead of dieting, strive to eat healthier and wholefoods in a way that works for you. A well-balanced diet can help make sure you get all the vitamins and minerals you need to stay healthy and active. There are two nutrients in particular that are recommended for men to focus on, and they are magnesium and zinc as they help promote healthy testosterone levels. What matters is making room for healthier foods that are rich in nutrients men need. Check the list below for recommendations. 

Exercise Regularly 

Make sure you make plenty of time for exercise. Resistance training, in particular decreases visceral fat, which is the waistline fat that lies underneath the abdominal wall and is seriously unhealthy. Resistance training can also increase testosterone production and improve a man’s overall wellness. It is recommended to exercise for at least 30 minutes every day and change up your exercise routine every once in a while, to challenge your muscles and heart. 

Benefits of physical fitness:

• Improved mental health

• Better mobility 

• Weight management

• Reduce the risk of cardiovascular diseases and other chronic diseases

• Increased chances of living longer.

Drink Enough Water

Water is needed for many functions in your body, so be sure to drink plenty of water every day. Water helps your heart pump blood to your muscles, regulate your body temperature, promote normal bowel movements and more. Men should aim to drink at least 11 cups of water per day. 

Get Enough Sleep

Absolutely nothing can substitute solid, restful sleep on a consistent basis. Your mental, physical, social and emotional health, as well as your mood, memory, problem-solving skills, appetite and much more are all tied to the quality of your sleep. The recommended amount of sleep for adults is between 7-8 hours. 

Protect your mental health

Taking care of your mental health is key to maintaining your overall health and well-being. Taking care of your mental health is different for everyone, so here are some ideas to consider for staying positive and taking time for yourself. 

• Do something nice for yourself and others everyday.

• Don’t save all your fun for vacation: find little ways to relax everyday. 

• Take the family to the park or more outdoor activities. 

• Spend time in nature

• Write 

Maintain a healthy weight

Keeping extra weight off reduces your risk of heart attack, heart disease, cardiovascular disease or stroke, and mental health challenges. Maintaining a body mass index that is within a healthy range of 18.5 to 24.9 can be an important step to living your healthiest life. Studies show that men should typically try to maintain a waist circumference of less than 101 cm as waist circumference greater than 101 cm is associated with an array of chronic diseases.

Understand the role of testosterone for overall health

Testosterone is the androgenic sex hormone responsible for hair growth, muscle mass and strength, sperm production, bone density, fat distribution and more. Men start to see a natural decline in testosterone levels between the ages of 30-40. Some decline is to be expected, but certain habits and medical issues can drive these levels even lower. 

Common causes of low testosterone:

• Being overweight, particularly belly fat.

• Physical inactivity

• Poor nutrition

• Excessive alcohol consumption

• Medical problems, like untreated sleep apnea and unmanaged diabetes

Be sure to consult your doctor, if you notice signs of low testosterone. 

The 15 Best Foods for Men’s Health? 

As a man, your healthy diet should fulfill your specific physical needs, fit into your lifestyle, and lower your risk of disease. Regardless of age, all men require adequate nutrition from a balanced diet. Nutrition is simply the process of obtaining the nutrients we require for good health and growth from our meals. A healthy diet is the best combination of meals and beverages for that process to function properly.

Without a balanced diet, you may increase your risk of chronic diseases such as cardiovascular disease, type 2 diabetes, certain types of cancer, and even mental health disorders like anxiety and depression. 

Here's a list of food recommended for men's health:

Bananas

Bananas are a great source of potassium, which is great for preventing muscle spasms. They are also good for your bones and if you have pre-hypertension or high blood pressure, potassium could be as important as reducing your sodium when it comes to getting your blood pressure numbers down. 

Cherries

Cherries are one of the best foods for men. This is a very popular fruit and is loved by many. Cherries contain  substances that have soothing and anti-inflammatory properties. Therefore, this is not only a fruit but also good medicine for health. Like other fruits, cherries do not cause any side effects when eaten( unless you are allergic). Tart cherries can be squeezed out to drink or eaten whole, depending on the individual's preference. 

Figs

Figs are unique fruits with numerous benefits, especially for men. They are not only a rich source of minerals and vitamins but also effectively contribute to improving sexual health, increasing fertility and maintaining prostate health. Figs demonstrate their importance as an essential element in the diet of men who wish to maintain both their general health. Figs are laden with fiber, minerals, protein and vitamins, they boast low fat, sodium and cholesterol content. 

Avocadoes

Avocado is another superfood that men may want to consider adding to their diet. It is extremely versatile. Avocados provide completely natural fat and are a great source of fiber and potassium. This makes it a powerhouse to feel full longer, stay regular and replenish hard to get electrolytes. Avocado is important for men’s health seeing that it is a powerhouse of nutrients, which earns its status of a superfood and it is especially beneficial for men's health because of the high levels of monounsaturated fats which help reduce bad cholesterol levels and lower the risk of heart disease and stroke. Knowing that men are at a greater risk of heart disease, including avocados in your daily diet can help improve and protect your heart and overall health. 

Dark Chocolate

Dark chocolate that contains 70% + cocoa and not milk or white chocolate is good for you. Dark chocolate helps with better blood circulation. Dark chocolate is good for men, because it contains a substance called flavanol and this substance works to limit bad cholesterol (LDL) levels, improve circulation, keep blood pressure under control and improve blood flow to the organs. Dark chocolate is said to have more antioxidants than blueberries and helps to improve brain function. Eating one little block of chocolate every other day is good medicine for your health, which makes chocolate good for your overall health. 

Turkey Breast

Skinless turkey yields seven grams of muscle building  protein, and it is also the leanest meat you can find. Turkey is high in B vitamins, zinc, which is known to boost sperm production and the cancer fighting selenium. Turkey breast also has a ton of amino acids and there are little or no saturated fats.  

Fatty and Shellfish

Oysters are low in calories, high in protein and rich in the essential nutrients- zinc, selenium, iron, copper and vitamin D and B12. These are nutrients that also support sexual health and immunity. Whether you like them raw, steamed, breaded or in a stew, when in season, oysters are a great seafood choice. 

Salmon is rich in fats known as very long chain omega-3 fatty acids (EPA and DHA). These fats may help to maintain heart health by improving heart rate, reducing the risk of blood clots and inflammation. Heart disease is the leading cause of death among men. So it is clear that we need to be more mindful of our heart health. It is recommended to get two serves of fatty fish per week. Regularly including salmon in your diet is a good start. Other good sources of omega-3 fats include sardines, herring and mackerel. Next time you broil or grill, consider your favorite fish instead of steak. 

Lean Meat 

Lean pork or beef contains high protein content and has less fat than chicken breasts. In addition, lean red meat is also a rich source of leucine, an amino acid that helps strengthen the muscles in the body. Therefore, lean meat is a good source of food for men, especially those who exercise and need to build muscle. 

Ginger

Ginger has anti-inflammatory and analgesic properties that makes it potent to relieve pain and soreness. Men who do intense workouts often experience muscle wear and tear which can be controlled with regular consumption of ginger. Ginger also reduces gut inflammation, decreases fat absorption and induces feelings of fullness. Lastly and most importantly, ginger can also boost vitality, virility and vigor in men. Consuming ginger might help boost your overall health. Aging men can consume ginger daily to retain their stamina and youthfulness.

Whole grains

A study from Harvard school, indicates that not only do wholegrains protect against the likes of type 2 diabetes and cancer, but they can also lower blood pressure and “bad” cholesterol and reduce your risk of cardiovascular disease. Eating well also points out that whole grains are a staple of diets in the regions of Sardinia in Italy and Ikaria in Greece, where life expectancy is on the whole eight years longer than the average person in other parts of the world and rates of cancer were 20% lower than in the United States. 

Examples of wholegrains: Brown rice, oats, quinoa, barley, bulgar wheat, sorghum, millet and buckwheat.

Berries

If you are looking for something sweet to stick on your morning porridge, a handful of berries are a great option. Berries are loaded with antioxidants, fiber and minerals and according to the experts, they can help protect against conditions like diabetes due to their low glycemic load and can also contribute to cell repair. It is reported that getting your fill of these fruits can slow cognitive decline in those aged 70 and over. 

List Berries to consider: Blackberries, blueberries, gooseberries, strawberries, kiwi and raspberries. 

Leafy Greens

Dark leafy greens provide a powerful blend of nutrients and are rich in magnesium.  Eating your daily dose of greens can help your lower risk of prostate cancer, promote healthy testosterone levels and maintain good eye health. Leafy greens are loaded with vitamins, antioxidants and minerals. They are considered as one of the most important superfoods that you must include in your daily diet. Vitamins and minerals are responsible in preventing diseases and increasing immunity and enhancing brain power. 

Example of leafy greens: Kale, spinach, swiss chard, microgreens, cabbage, lettuce and arugula.

Nuts 

When focusing on heart health, eating a variety of nuts like almonds, pistachios, cashews and walnuts can help support a healthy heart for men as they age. These small powerhouses are packed with protein, fiber and essential fats, making them a highly nutritious snack choice. Walnuts contain high levels of alpha-linolenic acid, a type of omega-3 fatty acid known for its heart health benefits. Pistachios on the other hand, are packed with antioxidants and provide all nine essential amino acids, making it a complete plant protein. 

Examples of other nut varieties: Brazil nuts, pecans and pistachios.

Dairy Products

It is well known that milk does the body good, however what you may not know is that skipping dairy makes your body angry, well sort of- when you are not getting enough dairy your body releases hormones that can cause your cells to retain calcium and fat. There are components in dairy that help retain turn on your body’s fat burning system and slow down the storage of fat. Although other forms of supplements are great, this one case in which the real thing works best. 

Examples of Dairy products: low-fat milk, cottage cheese and greek yogurt.

Tomatoes

Tomatoes are a common superfood full of powerful antioxidants. One antioxidant found in tomatoes, lycopene has been associated with protection against chronic diseases such as prostate cancer and cardiovascular disease. We already know that men have a greater risk of cardiovascular disease, which is why eating heart healthy foods is so important, but incorporating nutrients like lycopene into your diet to help protect against prostate cancer is crucial too. Along with lycopene, tomatoes contain vitamin A, K, and potassium. Consuming a low-sodium diet while also increasing potassium intake can help in the prevention of cardiovascular disease. 

The 5 Best Herbs to Maximize Men’s Health? 

Ashwagandha

Ashwagandha is an adaptogen, which means it is believed to help the body adapt to and manage stress. Testosterone is a hormone that is associated with sexual health. It also affects how males store fat in the body, bone, muscle mass and sperm production. Ashwagandha has been shown to boost testosterone levels in men. In some studies, ashwagandha is said to help with symptoms of depression and anxiety as well as those with schizophrenia. 

Ginkgo

Ginkgo Biloba is known to contain powerful antioxidants, specifically flavonoids and terpenoids. These antioxidants help to protect cells in the body from damage caused by free radicals, which can lead to the development of chronic diseases such as cancer, heart disease and Alzheimer's disease. The antioxidants found in ginkgo biloba have been shown to have anti-inflammatory, anti-cancer, and anti-aging properties. Ginkgo biloba is also said to help symptoms of anxiety and depression by improving blood flow to the brain and increasing the availability of certain neurotransmitters. 

Ginseng

Ginseng is a herbal supplement made from the fleshy root of the ginseng plant. There are different types of ginseng, but American ginseng and Asian ginseng are most common. They are both adaptogens, which helps the body resist and “adapt” stress. Studies found ginseng may help manage blood sugar, lower cholesterol, reduce inflammation and improve energy. 

Maca

Maca is known to enhance energy levels and help to combat adrenal fatigue that can deplete energy throughout the day. As a bonus, it may also have several benefits for men’s sexual health. Maca belongs to the cruciferous family of vegetables (which also includes produce like broccoli, cauliflower and radishes). It is rich in life-giving nutrients, including essential fatty acids, fiber, amino acids, iron, calcium and vitamin C. Like ashwagandha, Maca is also an adaptogen and helps your body adapt and better respond to stress. 

Turmeric

Turmeric is a popular tropical spice that is a member of the ginger family and the root of a flowering plant. It contains protective compounds, including curcumin and has antioxidant properties that may help the body combat inflammation. It has been linked to the potential of limiting the growth of cancerous cells. It is also able to lift your mood and trigger the release of  fueling good brain chemicals, which can play an important role in boosting memory. Turmeric protects cells from damage and reduces the signs of aging due to its antioxidant properties . 

Extra Health Tips for Men’s Health

According to a 2019 study, when compared to women, men rate themselves healthier than they really are, despite any medical problems they may have. June is Men's Health Month, which serves as a timely reminder that prioritizing health is never an indication of weakness but rather of strength and self-care in order to live longer, happier, and healthier lives. Focusing on your health as a man does not start at a specific age, and it is critical to remember that your lifestyle choices have a direct impact on your health.  

Here are some recommendations to optimize your health and well-being:

Limit Alcohol Consumption

Be mindful and responsible when it comes to alcohol consumption. It is important to limit your intake and be considerate of your overall well-being when drinking alcohol. The impact of alcohol on health is profound and multifaceted for men, regulating alcohol intake is crucial to mitigate risks like accidental injuries, hypertension, and liver ailments. Beyond well-being, leading to poor judgment, risky behaviors and psychological disorders. While no alcohol consumption level is entirely risk-free, adhering to alcohol consumption guidelines (add drinkware guidelines) can significantly decrease the likelihood of alcohol-related health issues. 

Avoid Saturated Fats

Limit foods high in saturated fats, such as biscuits, cakes, pastries, pies, processed meats, pizzas and other commercial and savory foods. Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats swap butter, cream, coconut and palm oil with unsaturated fats from oils, spreads, nuts butters and avocado. 

Limit added sugars and refined carbohydrates

Refined carbohydrates, including added sugars, decrease testosterone levels and when consumed in excess they can lead to weight gain and a number of chronic health conditions, including high cholesterol, high blood pressure and type 2 diabetes. The obvious sources of refined carbs and added sugars are sodas, cookies and candy bars, but ketchup and other condiments, salad dressings, certain cereals, coffee drinks and energy drinks are also some of the foods you may not realize contain added sugars. So it is important to be on the lookout for sneaky sources of added sugars. 

Visit your physician regularly

We often wait to see the doctor until we are really ill, but it is important to see your doctor regularly. Not only can your doctor help you assess your diet and exercise routines, but they can also do some vital check ups such as checking your vitals, blood tests and any screenings that can help prevent health problems like high blood pressure, high cholesterol and diabetes and also evaluate your mental health. These check ups are critical for staying healthy and catching issues before they become chronic problems that require medications or treatments.

Relaxation and Stress Management

Stress can have a negative impact on physical and mental health. Men should try and find healthy ways to manage stress-such as exercise, relaxation techniques or spending time with loved ones. While we can’t necessarily get rid of everything that causes stress, we can decide how to manage it. It is more difficult to maintain a healthy, balanced lifestyle if you are constantly feeling stressed out and under pressure. Too much stress can even weaken the immune system and lower testosterone levels. Maintaining a healthy work-life balance can aid in managing stress levels.

Break unhealthy habits

While adding positive changes like exercise and quality of sleep to your lifestyle, you should consider other practices that are also harmful to your health. Smoking and Vaping are the leading causes of preventable death around the world. These practices are also causes for heart diseases and cancer. Alcohol and high risk sexual behaviors are also habits that can harm your health, you will be prone to diseases such as cancer or sexually transmitted diseases.

Avoid smoking

Men are at higher risk of developing oral and throat cancer as well as gum diseases, independent of substance abuse. This makes quitting tobacco, unregulated marijuana use, vaping and hookah use, a very important step  in improving your health and many of the benefits begin almost immediately.  You will notice that your body’s oxygen  level increases and blood pressure decreases within 24 hours of quitting smoking and you may notice an improved sense of smell and taste within 48 hours. Other long term benefits include reduced coughing and shortness of breath, reduced risk of heart disease and certain cancers and improved life expectancy and overall health.

Some may opt for vaping and other “less” harmful smoking methods, but to get the full effect, removing any form of smoking from your lifestyle completely will increase sensory skills and a healthier future. Even if you have never touched a cigarette, take precautions to avoid secondhand smoke or workplace chemicals. This will significantly lower your risk of chronic lower respiratory disease. 

Final Thoughts

Understanding the importance of food and herbs as gifts to heal and care for our bodies is crucial. Our bodies were designed by the Most High God to be nourished in specific ways. By taking the necessary precautions and fostering a proper relationship with food, we can use it as fuel to provide more sustainable energy, prevent certain diseases, and become the best versions of ourselves. This, in turn, enables us to be present and supportive for others.

That being said, we would like to thank all of the Fathers who have committed their time, energy, and power to being pillars, providers, and protectors, and most importantly, fathers and father figures in our society. Here at Healthy Zenani, we recognize your ongoing sacrifices to be all that you can be for us. We see you and love you! Happy Father's Day.

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