Foods to Boost (Male) Health

Avocado

Sure, avocado is high in fat - but it’s the “good” kind. The monounsaturated fat found in avocados packs a one-two punch against cholesterol when it replaces saturated or trans fats in your diet. It can knock down levels of total cholesterol and “bad” cholesterol (LDL), as long as no more than 25%-35% of your daily calories come from all types of fat. Olive oil and nuts also contain good fats.

Banana

The banana is celebrated for its bounty of potassium — and with good reason. Potassium is critically important in muscle contractions and bone health. It also helps blood pressure. In fact, getting enough potassium may be as important as reducing sodium when it comes to lowering blood pressure.

Tomato Sauce

Tomatoes are rich in lycopene, a potent antioxidant that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes are worth your time anyway, because they provide a variety of plant nutrients. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

Brown Rice

Brown rice is [a] great source of fiber, and it’s easy to dress up with nutritious, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don’t like the texture, mix some white rice in with the brown. There’s good evidence that brown rice and other whole-grain foods can help you maintain a healthy body weight, while reducing the risk of heart disease and type 2 diabetes. 

Soy Foods

According to a study of more than 40 nations, the food that may offer the strongest protection against prostate cancer is soy. This includes tofu, miso soup, and soy milk. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

Shellfish

Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Research has linked zinc deficiency to poor sperm quality and male infertility. If you’re not a seafood fan, beef, turkey, chicken, nuts, and seeds provide excellent alternatives for stocking up on zinc. 

Focus on the Good Stuff

…Get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. [A] sports metaphor to sum up the benefits: you’ll play better today and stay in the game longer. … 

 —Read more @WebMD