If you want to live a healthier life, it may be time to put down the burger and pick up a salad fork. Nutrient-rich foods contain the vitamins and minerals your body needs to support good health. Healthy food choices may help provide the nutrition men need to maintain strength and energy in later years.
“Men want to feel like they can get up and go,” said Bruce Bond, DC, DACBN. “Men need to work out, eat right, and take supplements to help maintain health and vitality.”*
According to Dr. Bond, eating right means a diet with lean protein, healthy fats, and low carbohydrates. He also recommends eating more vegetables, less sugar and processed foods, and smaller portions.Health Foods for Men’s Bodies
Men’s concerns about aging may include physical weakness, loss of vitality, and dependence on others. To help ease fears of growing old, sometimes it helps to have a plan of attack. Some foods pack more vital nutrition than others and target specific areas that need support. Add these nutritious foods to your diet to strengthen your arsenal and fight off feeling old.
1. Muscle maintenance
The International Osteoporosis Foundation (IOF) Nutrition Working Group points to protein and vitamin D as two important nutritional factors in maintaining muscle mass. Eggs are sources of both, as well as vitamins A, B2, B12, folate, and selenium. Other great sources of protein are seafood, chicken, turkey, pork, lean beef, and beans.
2. Energy and vitality
As men age, testosterone may stay the same or slowly decrease. This hormonal decline may cause a slowdown or changes in physical abilities. You may have heard that oysters could be an aphrodisiac. There is actual evidence that the zinc in oysters support and promote testosterone production and enable performance. Other foods that may promote energy and vitality include beets, bananas, berries, pineapples, and Brazil nuts.
3. Heart help
To support heart health, the American Heart Association recommends a diet that includes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, nuts, and legumes. Oatmeal (preferably steel-cut oats) has been found to reduce low-density lipoprotein (LDL) and total cholesterol. Another heart-healthy choice is olive oil, which contains monounsaturated fatty acids considered healthier than saturated fats and trans fats.
4. Brain food
As the body grows older, so does the brain. The right foods may help maintain healthy brain cells and reduce damaging inflammation. Fatty fish (preferably wild caught) like salmon, sardines, and albacore tuna contain omega-3 fatty acids that are essential for brain health and may improve learning and memory. Walnuts and other nuts are also a source of omega-3s. Other potentially brain-boosting foods include blueberries, whole grains, and avocados.
For some men it may be a challenge to get enough of these foods in their daily diet. A combination of nutritional and herbal supplements may help provide the extra foundational support needed for men’s health.