Forget about special elixirs, exotic berries and wonder supplements to supercharge a man’s health. The secret to increasing mental stamina, energy, vitality and improving health can be found at your local food store.
Here is a list of common (and super) foods that every man can add to his shopping list to man-tain his health and wellbeing.
Tomatoes
Tomatoes are high in lycopene, an antioxidant that has been shown to be a preventative against prostate cancer. Lycopene belongs to the carotenoid family and it’s what gives fruits and vegetables like papaya, watermelon and tomatoes their vibrant color. According to Cancer Australia, one in six men will develop prostate cancer by the age of 85. Prostate cancer is the second most common cancer in men and the fifth leading cause of death globally. Mitigating risk through diet and lifestyle is key.
Walnuts
Walnuts are a fantastic source of nutrition. They contain polyunsaturated fatty acids, protein, fibre, magnesium and vitamin B6. Research shows that walnuts can reduce the inflammatory load on the brain and also help to improve several neurological processes. Scientists believe that eating walnuts as part of a healthy diet can effectively slow brain ageing and reduce the risk of neurodegenerative diseases. Plus, studies show that regularly including walnuts in the diet can also improve sperm health and fertility.
Oysters
Casanova used to dine on 50 oysters for breakfast. According to some, his exploits were attributed to his regular consumption of this sea creature. He must have known that oysters are high in zinc, which is essential for sexual health and immunity. While most nutrition professionals don’t advise eating oysters for breakfast, you may want to eat some oysters at another time of the day to boost your zinc stocks.
Turkey
According to Beyond Blue, seven out of nine people who die by suicide every day are men. New research shows that diet plays a crucial role in reducing depressive symptoms by influencing pathways in the brain and our gut microbiome. Turkey contains tryptophan, an amino acid responsible for producing serotonin, described as the ‘happy hormone’ because of its mood-enhancing effect. So, include turkey all year round, not just at Christmas. Add turkey to your lunchtime sandwich or substitute it for chicken to help boost your intake of tryptophan.
Salmon
Salmon is rich in omega 3 fatty acids. These fats have been shown to enhance heart health by improving heart rate, reducing the risk of blood clots and inflammation, and boosting HDL cholesterol. Coronary heart disease is the leading cause of death in Australian men, so it’s clear that we need to be more mindful of our heart health. The National Heart Foundation recommends getting two serves of fatty fish a week. Regularly including salmon in your diet is a good start. Other good sources of omega 3 fats include sardines, herring and mackerel.
Eggs
Eggs are nutritional powerhouses containing 11 different vitamins and minerals. They are packed with protein, vitamin B12, monounsaturated fat, phosphorous, iodine, folate, vitamin A and selenium. The latter may be involved in prostate health. Eggs are a staple in homes across the world, and they unquestionably get this dietitian’s nod of approval. They’re so versatile, and you can have them at any time of the day. They can be boiled, scrambled, fried, poached, served on toast, or in salads and sandwiches, and they’re a fundamental ingredient in baking. Some would say they’re pretty unbeatable.
Milk
Milk is an excellent source of vitamins and minerals, particularly bone-building calcium and it’s packed with slow-releasing energy and muscle-building protein. It’s the perfect post-exercise drink as it is high in leucine, an amino acid that helps to fast-track muscle growth and recovery. Osteopenia and osteoporosis don’t only affect women, so it’s crucial that men also include a variety of calcium-rich foods in their diet. Milk and other dairy foods are the best sources of dietary calcium. So you can wear your milk moustache with pride.
Beans and legumes
Beans and legumes are packed full of vitamins B1 and B6, folate, iron, magnesium, phosphorous, copper, potassium, zinc and selenium. Plus, they are low in fat and rich in low-GI carbs and fibre. Studies have consistently shown that dietary fibre can help to reduce one’s risk of developing digestive system cancers. Worryingly, colorectal cancer is the third most common cause of cancer in men in Australia. Regularly include beans and legumes in salads, pasta sauces and soups to boost your fibre intake. They’re also a great alternative to meat if you want to reduce your animal protein consumption. For a balanced approach, try my beef and lentil spaghetti Bolognese – a hearty hybrid that combines the best of both worlds: the richness of beef and the nutritional goodness of lentils.
Other notable mentions include soy milk, extra virgin olive oil, tofu, whole grains and berries.
Including some of these everyday foods may just be the solution a man needs to improve his overall health and wellbeing and ward off sickness and disease. And, just as importantly, your taste buds will approve, too.
Bon appetit, gentlemen.
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