10 foods all men should eat

10 foods all men should eat

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender.

Men live his life paying less attention to his health and well-being. They are known to be so busy and involved in their work that practicing good health habits are often last on their list. The average life of men is five years less than women and there are many factors associated with it, including the fact men tend to be higher risk-takers and often work physically taxing jobs putting a lot of strain on their bodies. But another factor is men may view taking care of himself as being vain or unmanly to the point they’d rather be in denial and take their chances if something health-wise is wrong.

An important way men can take good care of their health is by eating a healthy diet. Men have certain nutritional needs necessary helping them maintain muscle and bone mass, preventing prostate cancer, and more. Choosing foods chock full of health-promoting nutrients is a smart way for any man to sidestep sickness. When men ignore their health, it won’t be long before illness and disease come knocking at his door.

There is no single magical food that brings instant good health. What matters most is for men to eat a pattern of regularly consuming a diet rich in a variety of essential nutrients. While there are some foods we should all be eating more of, men and women also have a set of dietary requirements as well as their own unique health concerns. There is some food that all men should choose frequently to begin their journey towards better and improved health.

Ten foods all men should eat

1. Blueberries


Blueberries are another fruit that has been linked to a reduced risk of prostate cancer, thanks to their high levels of proanthocyanidins. However, blueberries’ positive benefits for men don’t stop there, as studies have also suggested that blueberries may be effective in reducing the risk of heart disease, Type 2 Diabetes, and age-related memory loss; a condition more prevalent in men than women.

2. Whole Grains

Whole Grains

Whole grains are great for our health thanks to their high levels of vitamins, minerals, and fiber. Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general wellbeing and can also help alleviate depression.

Individual B vitamins can also benefit male health in various ways. Studies have suggested that folate (vitamin B9) can keep sperm healthy, while biotin (B7) may help hair loss. Silica, also present in whole grains, could also help with healthy hair growth.

Suggested Read: Best Foods You Aren’t Eating

3. Brazil Nuts

Brazil Nuts

Snacking on nuts is great for heart health and good skin. However, Brazil nuts are particularly beneficial for men as they are packed with selenium; a powerful antioxidant that studies have suggested can boost sperm health and motility. Furthermore, selenium is also great for lowering “bad” cholesterol levels, preventing blood clots, and lifting your mood.

4. Broccoli


Broccoli – along with other cruciferous vegetables like cabbage and sprouts – contains a strong cancer-fighting chemical, sulforaphane, which research has suggested may reduce men’s risk of developing bladder cancer (cancer more commonly affecting women than men), prostate cancer, and colorectal cancer.

5. Oysters


Oysters are the highest natural source of zinc; an essential requirement for men’s fertility and sexual health. Zinc not only helps to maintain healthy testosterone levels in men, but it is essential for healthy sperm production. On top of this, zinc deficiency may be responsible for hair loss in men, so an increased intake may benefit men’s appearance as well as health.

6. Tomatoes


Tomatoes are possibly one of the best “superfoods” around, and the popular fruit has particular benefits for men. Studies have suggested that the lycopene found in tomatoes may reduce the risk of colorectal cancer, lower cholesterol, and reduce the risk of heart disease; the leading cause of death in men. Research has also shown that men who frequently eat foods rich in lycopene may drastically reduce their risk of developing prostate cancer.

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7. Eggs


For men suffering from hair loss, eggs may also provide the perfect solution. Eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7). Egg yolks are also a good source of iron, which some studies have suggested can alleviate hair loss, which can be caused by anemia.

8. Pomegranate Juice

Pomegranate Juice

Pomegranates are packed with antioxidants, vitamins, and minerals, and research has suggested that drinking the juice of this “superfood” can help lower cholesterol – which can be high in many men as young as their 20s – and prevent hypertension. A study has also found that drinking just one 8oz glass of pomegranate juice a day could dramatically slow down the progress of prostate cancer.

9. Garlic


Garlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men’s cholesterol levels. Furthermore, research findings published in the Journal of the National Cancer Institute have suggested that regularly eating garlic and onions could help lower men’s risk of developing prostate cancer.

10. Salmon


Salmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of the men’s most common health complaints. Omega-3 fatty acids have been linked to lowered levels of “bad” cholesterol and can also reduce the risk of many illnesses, including heart disease, colorectal cancer, prostate cancer, and depression.

Suggested Read: Nutritious Foods for Breakfast

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Simmi Kamboj

Simmi Kamboj is the Founder and Administrator of Ritiriwaz, your one-stop guide to Indian Culture and Tradition. She had a passion for writing about India's lifestyle, culture, tradition, travel, and is trying to cover all Indian Cultural aspects of Daily Life.