Men are different from women in every way - including nutritional needs. Just as women need particular nutrients during pregnancy or protection from breast cancer, the Adam also needs special nutrients that help maintain muscle, prevent prostate cancer, and more.
Many foods that tend to be a favorite among men, but actually be bad for your health. Therefore, it never hurts to know 10 types of foods that can fight the disease while improving the health of men:
- Oyster
According to Dave Grotto, RD, spokeswoman for the American Dietetic Association, "Research indicates that the compound zinc (Zinc) in the oyster to protect cells from damage that leads to prostate cancer. "Additionally," Zinc also serves on the sexual reproductive system of men including increasing the number of sperm, "says Grotto.
However, according to the Grotto, you have to be careful eating raw oysters due to risk of infection Vibrio vulnificus . In addition, people with heart disease, diabetes mellitus, rheumatoid arthritis, and chronic renal failure, and alcoholics should be careful to consume oysters because it increases the risk greater in their disease.
Therefore, it is recommended to consume oysters with a dose of 11 milligrams per day, if you also consume other types of shellfish, lean beef, lean pork, or beans.
- Banana
Bananas have a great energy source and the rich content of potassium needed to regulate nerves, heartbeat, especially blood pressure. Diets rich in potassium and magnesium (also found in bananas) can reduce the risk of stroke.
As a source of vitamin B-6, bananas can also help the immune system, forming red blood cells, ensuring the nervous system to function properly, and helps metabolize protein.
So enjoy a banana every day, at breakfast or before exercising in the gym.For those who are not fans of bananas to try orange juice, milk, tomatoes, and beans are also good for a diet rich in potassium.
- Omega-3 fatty fish
No list is complete without a healthy diet containing omega-3 fats. Unsaturated fats are fats that dpenting for the body as beneficial for the heart, blood circulation, immune system and reduce the risk of prostate cancer.
"Omega-3 fats are anti-inflammatory foods that can help lower triglycerides in the fat, reduce pain and pain in athletes, and help cure arthritis," says Joy Bauer, MS, RD, nutrition expert author Joy Bauer's Food Cures .
American Heart Association recommends everyone to eat fatty fish (salmon, sardines, tuna, mackerel, herring) twice a week, because amino acids rich in omega-3.
"Fatty fish are also sources of vitamin D is good nutrition, to prevent cancer, type 2 diabetes, high blood pressure and bone disease," said Bauer.
However, to get omega-3 protein other than animal protein you can also get in plant foods, such as flaxseed, walnuts, soybeans, canola oil, and egg products.
4.Brokoli
Vegetables broccoli helps prevent heart disease and cancer. Broccoli is loaded with vitamin C, beta-carotene, potassium, and phytochemicals called sulphoraphane, (anticancer prostate and colon).
Super-nutritious green vegetables can also help reduce levels of homocycteine, an amino acid associated with increased risk of heart disease and stroke. If you do not like broccoli, you can try sayuran'silangan 'such as bok choy, cabbage, cauliflower, or Brussels sprouts.
5.Kacang Brazil
According to Bauer, Brazil nuts contain selenium and magnesium. Both types of these nutrients are antioxidants that can prevent liver cancer and protect prostate health. In addition, people who are selenium-rich diet decreased the risk of cancer. Selenium also helps lower LDL or "bad koresterol" and reduce the incidence of blood clots and heart disease.
It is recommended that adults consume 55 micrograms of selenium each day from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Although your daily dose of selenium can be met in one Brazil nut, Bauer warned to not eat more than two Brazil nuts per day because they contain much selenium can cause you to overdose.
6. Whole Grains (Cereal seeds intact)
Most men think is getting enough carbohydrates, but the kind that they eat just one. "A diet rich whole grains provide fiber, vitamins, minerals that support heart health, build muscle, and maintain a small waist, "said Christine Gerbstadt, from the American Dietetic Association.
According Gerstadt, foods such as oatmeal contains soluble fiber in the body, but also contains vitamin B which can help lower LDL and good for the prostate.
It is recommended to consume 10-25 grams of fiber each day, either from oatmeal or other sources such as apples, pears, and nuts. Keep in mind, when buying grain products, look for products containing at least 3-5 grams of fiber per serving.To avoid digestive problems, try to increase your fiber intake gradually, and do not forget to drink lots of water.
7. Stanols plant
Stanols are natural substances in fruits and vegetables that have been proven to lower bad cholesterol. Many foods are now fortified with stanols, such as butter, yogurt, orange juice, and chocolate granola.
"Every day, men should consume 2 grams of plant stanols plus other types of food to help inhibit the absorption of cholesterol in the intestine," says Farrell.
Farell suggested, consume 2-3 teaspoons of stanols or 16 ounces of orange juice enriched with stanols per day, because stanols are safe to use as lowering cholesterol.
8. Soybean
According Gerstadt, rich in soy isoflavones, which protect prostate health and have been shown to reduce the risk of prostate cancer. "According to a recent study, eating 25 grams of soy beans or about 1 ounce of soy protein every day to help lower cholesterol," says Farrell.
The FDA itself has approved health claims by food labels that claim to consume 25 grams of soy protein per day is part of a diet low in saturated fat and cholesterol may help reduce the risk of heart disease.
Therefore, no one tried to eat some soy products every day, such as soybeans, soy milk, soy cheese, tofu or tempeh.
9. Berry and cherry
All kinds of different colors such as cherry, purple, blue and red colors are very good for health because it can protect the flavonoids and anthocyanins.
Cherry fruit contains more than 4,000 different compounds that have antioxidant properties than vitamin C. Adding berries in the diet help slow the decline in brain function that occurs due to the aging process.
10. Red and orange vegetables
Vitamin C and beta-carotene is an antioxidant that helps protect skin cells healthy and prevent oxidation from the sun.
"Vitamin C is involved in producing collagen. Beta-carotene converts to the active form of vitamin A, which helps to improve the epithelial cells or skin," said Bauer.
Bauer recommends the intake of all nutrients from red bell peppers (each fruit contains 300% vitamin C from total body needs), carrots, pumpkin, or sweet potato.
According to research The American Journal of Clinical Nutrition , In addition to vegetables that have been mentioned above, there are still some major vegetables should be consumed by men (and women), which is dark colored vegetables, leafy greens and vegetables rich in other nutrients that may help reduce the increased risk of prostate cancer.
In addition, the man who runs a diet rich in nutrients in vegetables that contain vitamin C, beta-carotene, and potassium ditemukkan risk of prostate enlargement is much smaller.
