Healthy and balanced foods are very important for men’s overall health. They can not only support the mood, boost the energy, and help to maintain a healthy weight; they can also be a huge support through the different stages in a man’s life.
Healthy eating means choosing healthy food from all of the food groups (fruits, vegetables, grains, dairy, and proteins), in the correct amounts. Healthy eating also means excluding foods with added sugar, salt, and saturated and trans fats and getting nutrients primarily from food rather than from vitamins or supplements.
Importance of healthy eating:
- Body and brain get the energy to think and be physically active.
- Body gets the essential vitamins and minerals we need to stay alive and healthy. For example, body needs iron to help deliver oxygen to all of the muscles and organs. Vitamin C helps to make new skin cells and collagen. Vitamin A helps to improve vision.
- We can reach and maintain a healthy weight.
- It lowers the risks of diseases, such as heart disease and diabetes.
Nutrition in different stages of life:
Teen: These years (9-18) are a critical period of growth and development, so good nutrition is essential. During adolescence, the need for most nutrients including energy, protein, vitamins and minerals increases. Appetite often increases, so it’s key to have plenty of healthy foods on offer.1
19 to 50 years: Younger men in this age generally need more energy than older men, but still need to eat in moderation, with a good variety and balance among the five food groups.2
50 to 71 years: By this age, nutritional requirements change because as men get older, their body doesn’t need lots of calories. So they have to choose foods that are nutrient-rich.2
71 + years: At this age, men need fewer grain foods and more dairy foods, such as milk, cheese, yoghurt and calcium-enriched rice milk. They need to increase their calcium and phosphorous intakes.2
What to eat:3
- Eat a wide variety of foods from the five food groups:
- Plenty of colorful vegetables, legumes/beans
- Grain foods – mostly wholegrain and high fiber varieties
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds
- Milk, yoghurt, cheese or their alternatives, mostly reduced fat
- Drink plenty of water.
- Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savory snacks.
- Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats. Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado.
- Limit foods and drinks containing added salt, and don’t add salt to foods in cooking or at the table.
- Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks, fruit drinks, vitamin waters, energy and sports drinks.
- Limit alcohol.
Serving sizes for men:4
- Vegetables: 5–6 serves. A standard serve is about 75 grams.
For example, ½ cup cooked green or orange vegetables or ½ cup cooked dried or canned beans, peas or lentils or 1 cup of green leafy vegetables or salad.
- Fruit: 2 serves. A standard serve is 150 grams.
For example, a medium apple or banana, or two kiwi fruits or plums.
- Grains: 4.5 serves for those over the age of 70 years; 6 serves for younger men.
For example, one slice of bread or ½ cup cooked porridge or ½ cup of cooked rice or pasta.
- Protein: 2.5 to 3 serves, depending on age.
For example, 65 grams cooked lean red meats; two large eggs; 150 grams of cooked or canned lentils, chick peas or split peas (preferably with no added salt); or 170 grams of tofu.
- Dairy: 2.5 to 3.5 serves, depending on age.
For example, a cup of milk or ¾ cup yoghurt.
Fiber for men’s health:
Fiber is an important part of an overall healthy eating plan. Not getting enough fiber can lead to constipation and can raise our risk for other health problems. Fiber helps lower the risks for many diseases, such as heart disease, diabetes, irritable bowel syndrome, and colon cancer. Fiber also helps to feel full, so it can help to reach and maintain a healthy weight.
Some important vitamins and minerals that men should include in their diet:6
Vitamin A: It is necessary for skin, eye and immune health. Foods high in vitamin A also may lower the risk for prostate cancer.
Good sources of vitamin A: milk, cheese, salmon, broccoli, carrots, green leafy vegetables, squash, cantaloupe, mangoes, and apricots.
Vitamin B12: Vitamin B12 is needed to keep blood cells healthy and is used by the body to make proteins, like hormones and enzymes, needed for digestion.
Good sources of vitamin B12 include meat, poultry, eggs, fish and shellfish, cheese, yoghurt and milk, and fortified cereals.
Vitamin C: It is essential for your immune system and collagen production. Enlargement of the prostate (BPH) is common in older men and causes problems with urination. Eating fruits and vegetables rich in vitamin C is associated with a lower risk for BPH.
Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and peppers are good sources of vitamin C.
Vitamin D: This powerhouse vitamin reduces inflammation in the arteries and strengthens the skeleton, but all people, not just men, can be deficient in it because they don’t get enough ultraviolet B rays from the sun.
Some foods that are rich sources of vitamin D include oily fish (like salmon), meat, eggs, dairy and mushrooms.
Vitamin E and selenium: Help protect cells from damage.
Some foods that are rich sources of vitamin D include nuts, seeds and oils.
Magnesium: This mineral is involved in more than 300 processes in our body. Low levels may increase the risk of heart disease. Studies say most men consume only about 80 per cent of the recommended daily magnesium.
Navy beans and halibut are great sources of magnesium.
Calcium: This mineral supports healthy muscles, nerves, and bones. It’s especially important for men in their 20s to develop strong, dense bones.
Good sources: milk; yogurt; cheese; canned salmon and sardines with soft, edible bones; dark green leafy vegetables; and calcium-fortified cereals and juices
Potassium – This essential mineral helps our cells to use glucose for energy. Many men don’t consume enough. It is a key nutrient for keeping blood vessels healthy and preventing heart disease as men age. Potassium also works to lower sodium in the blood
Good sources: spinach, mushrooms, tomatoes, potatoes, sweet potatoes, melon, prunes, raisins, oranges, bananas, milk, yogurt, and tuna.
Zinc: Men who are vegetarian often come up short on zinc. This mineral helps to make proteins throughout the body, fights infection, and heals wounds.
Good sources: red meat, seafood, and poultry.
Iodine: Our thyroid glands need iodine to produce the hormones T3 and T4, both of which help control how our body burns calories. Insufficient levels may make us gain weight and feel fatigued.
Eggs, milk and yoghurt are good sources of iodine, but talk to your doctor about your levels and what to do about them.
Tips for a healthy diet and weight for men:7
- Always eat breakfast (healthy choices).
- Eat slowly and mindfully.
- Listen to your body. Stop when you are full.
- Shop after a meal or snack (rather than when you’re hungry), and take a list so you’re less tempted to make poor choices.
- Plan healthy, quick and easy meals for busy days.
- Enjoy meals with others, and not in front of the TV or other devices.
- Make healthy choices when eating out. Grilled or steamed foods are healthy.
- Make water your main drink.
- Fill up on fruit and vegetables when hungry.
- Stand up regularly. Don’t sit for too long.
- Move every day, as often as you can. Go for a walk, play active games, go for a ride, get in the garden.
- Find a buddy to help you stick to your healthy diet and physical activities.
Men’s only health diseases:
- Low sex drive.
- Difficulty with erection.
- Low semen volume.
- Hair loss.
- Loss of muscle mass.
- Increased body fat.
- Decreased bone mass.
- Smaller testicle size.
- Mood changes.
Natural ways to increase testosterone levels: Some foods, vitamins, and herbs can help boost testosterone levels. Be sure to talk to the doctor, if you’re concerned about low testosterone.10
Vitamins and supplements
pine bark extract
- Prostate problems:
- Urinary frequency (urinating more often)
- Urinary urgency (the feeling that he has to empty the bladder urgently or risk wetting himself)
- Urinary hesitancy (difficulty starting the urine stream)
- Urinary straining (requiring more pressure or bearing down to empty the bladder)
- Poor urine stream and dribbling
- Salmon: Salmon is rich in healthy fats that contain omega-3 fatty acids, which help prevent and reduce inflammation within the body.
- Tomatoes: Tomatoes are packed with lycopene, an antioxidant that may benefit prostate gland cells.
- Berries: Strawberries, blueberries, raspberries, and blackberries are excellent sources of antioxidants, which help to remove free radicals from the body.
- Broccoli: Broccoli and other cruciferous vegetables, including bok choy, cauliflower, Brussels sprouts, and cabbage, contain a chemical known as sulforaphane. This is thought to target cancer cells and promote a healthy prostate.
- Nuts: Nuts are rich in zinc, a trace mineral. Zinc is found in high concentrations in the prostate and is thought to help balance testosterone and DHT.
- Citrus: Oranges, lemons, limes, and grapefruits are all high in vitamin C, which may help to protect the prostate gland.
Bill Beauty & Health Products has several products that might be helpful.
Bill Prostaflx Capsules
Bill Natural X-Power Tablets
Natural Sex Enhancer