According to statistics, 4 out of the top 10 causes of death in men are related to diet, including cancer, cerebrovascular disease, heart disease, and diabetes. The following 12 foods are beneficial to men's health and are recommended for increased consumption.
1. Tomatoes
The acidity of tomatoes can promote gastric juice secretion, aiding in the digestion of proteins, etc. Additionally, the rich vitamin C can bind cells together to create collagen, strengthening blood vessels. Among minerals, potassium is the most abundant. Due to its help in eliminating salt from the blood, it has the function of lowering blood pressure. 2. Soybeans
Many people know that soybeans contain plant-based hormones that are beneficial for women, but they are an excellent food for men as well. For example, Japanese men who regularly consume soy products have a lower chance of developing prostate cancer than Western men. Moreover, soybeans are also effective in preventing bone loss in men. After the age of 60, men begin to lose bone mass, a condition as severe as that in menopausal women. Furthermore, eating more soybeans can supply lecithin, which has been proven to be related to short-term memory and learning ability. 3. Pumpkin Seeds
After the age of 40, most men suffer from prostate enlargement. An American experiment found that giving patients with prostate enlargement pumpkin seed extract significantly reduced their frequency of urination and improved other symptoms. Moreover, pumpkin seeds are the best source of vitamin E and can combat aging. Pumpkin seeds can be bought in general supermarkets. Some products are mixed with various nuts and can be sprinkled on salads or eaten as snacks.
4. Carrots
Beta-carotene is converted into vitamin A in the body, enhancing the body's resistance and inhibiting active oxygen that causes cell deterioration. Additionally, due to its rich potassium content, it has the effect of lowering blood pressure, and its dietary fiber can promote intestinal health. Carrots rich in beta-carotene are very popular because they can prevent cancer. 5. Seafood
Seafood can enhance sexual ability. Male semen contains a large amount of zinc, and when the body's zinc is insufficient, it affects the quantity and quality of sperm. Among foods, seafood such as oysters, shrimp, and crab have the highest zinc content. A single small oyster contains almost the daily requirement of zinc (15 mg). Furthermore, oysters are rich in glycogen or taurine, which can improve liver function and are nourishing and strengthening. 6. Garlic
Garlic has strong antibacterial properties and can thus eliminate bacteria that invade the body. In addition, it aids in the absorption of vitamin B1, promotes the metabolism of carbohydrates to produce energy, and eliminates fatigue. Another function of garlic that cannot be ignored is its ability to boost immunity. The selenium compound in garlic has antioxidant effects, so it is considered a cancer-preventing food. Regular consumption by men can improve their physical condition and strengthen the body.
7. Foods High in Vitamin C
After the age of 24, the quality and quantity of a man's sperm decline. If there were an anti-aging drug that could revitalize aging sperm, it would be vitamin C. The results of an experiment by Dr. William Harris, a professor of obstetrics and gynecology at the University of Texas, showed that when men were given 1000 mg of vitamin C daily for 60 consecutive days, their sperm count increased by 60%, motility increased by 30%, and abnormal sperm decreased.
Foods high in vitamin C include kiwis, oranges, tangerines, broccoli, and asparagus. On the other hand, men are often under high stress and need more nutritional supplementation. Vitamin C can help the secretion of corticosteroids (a stress-relieving hormone) to combat stress. 8. Whole Wheat Bread
Speaking of stress, men often work tirelessly on their careers, and when stress cannot be relieved, they use tobacco and alcohol to mask fatigue and alleviate it.
To combat stress, B vitamins are very important. These include B1, B2, B6, B12, folic acid, and niacin, which can maintain the stability of the nervous system, increase energy metabolism, and help combat stress. Whole grain foods such as whole wheat bread, brown rice, and germ rice are rich in B vitamins. Moreover, whole wheat bread is a complex carbohydrate that releases energy slowly, has a calming effect, and helps people relax and not feel tense. 9. Water
The human brain is 75% water. The first organ affected by dehydration is the brain; too little water can cause fatigue and slower reactions.
Men often forget to drink water when they are busy. However, replenishing body fluids with beverages or soup can add extra calories and cause weight gain. Therefore, it is important to drink more water between meals. For example, as soon as you enter the office, pour 500cc of water and place it on your desk. Drink it whenever you have a chance, and finish it before lunch. You should drink at least two bottles of mineral water a day (about 2000cc).
10. Deep-Sea Fish
High stress also lowers the age at which men suffer from hyperlipidemia and stroke. Omega-3 fatty acids in deep-sea fish can prevent blood clotting, reduce vasoconstriction, and lower triglycerides, making them particularly beneficial for the cardiovascular system. Fish rich in Omega-3 fatty acids include mackerel, saury, grouper, and salmon. You can eat them alternately, but remember to eat fish at least twice a week, as recommended by the American Heart Association (AHA). 11. Green Tea
Green tea is rich in vitamin C, which is not found in black tea. Vitamin C is an essential nutrient for preventing colds and beautifying the skin. In addition, it also contains glutamic acid, which prevents aging; aspartic acid, which boosts immunity; and amino acids that are nourishing and strengthening. It also has diuretic and stress-relieving effects, as well as caffeine, which has a stimulating effect, and flavonoids, which lower blood pressure. 12. Red Wine
If you must drink alcohol, drink red wine. Because the polyphenols, which are antioxidant substances from the grape skins, remain in the wine, they can reduce the risk of cardiovascular disease. Compared to other alcoholic beverages, red wine has a very low purine content (a substance that increases uric acid in the body). Furthermore, red wine can enhance antioxidant effects to prevent arteriosclerosis. Recent research has found that it is also effective against dementia, making it an indispensable drink for an aging society. However, alcoholic beverages still contain calories, and nutritionists recommend limiting daily intake to 60cc or less.