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10 Foods that Help Men Thrive

Add these foods to your diet to live long and strong.

Man smiling and eating

You are what you eat, right? Unfortunately, for many men, planning healthy meals week after week can be a challenge. 

The best way to start eating for men’s health is by incorporating a few key ingredients into the meals you already love. Of course, eating a healthy diet is dependent on your individual needs. But, there are many foods that do a great job of supporting the unique health needs that all men have.

Read on to learn the top ten foods to support men’s bodies so you can maximize your meals to fuel a healthy, strong body.


10 of the Best Foods for Men’s Health

Why do men need to eat certain foods? Well, men have different risk factors for disease than women. You may also experience or be at risk of developing male-dominant illnesses (like prostate issues). A diet that provides the right nutrients to manage and prevent these issues is essential to living well.

1. Avocado | Heart Health
Avocados are great for men’s health – and they’re an easy superfood to remember because they were actually named for a certain male body part. That’s right, “avocado” was derived from the Aztec word “ahuakatl,” meaning testicle. They are full of antioxidants and omega-3 fatty acids which lower bad cholesterol (LDL) and raise good cholesterol (HDL). Avocados are also full of heart-healthy nutrients which are good for maintaining healthy blood pressure.

Recipe: Baked Eggs in Avocado


2.  Cherries |Gout Prevention
Both sweet and tart cherries contain anti-inflammatory chemicals, but they are higher in tart cherries. Since men are more likely to develop inflammatory conditions like gout, eating cherries is a great way to treat and prevent this issue. Studies show that daily cherry consumption can decrease the chance of future flare-ups by as much as half. 

Recipe: Healthy Cherry Pie Oatmeal Bars


3. Shellfish | Hormone Balance
Shellfish, especially oysters, are extremely high in zinc. Zinc is needed to produce sperm, enhance testosterone levels, and support your prostate. As such, a diet high in zinc is correlated with a lower risk of developing prostate cancer. 

Recipe: Grilled Oysters


4. Salmon | Healthy Fats
Salmon is one of the best sources of omega-3s. These fatty acids provide the nutrients for proper brain function and heart health. They have also been linked to decreasing inflammation of the bowels, thus preventing bowel cancer. Some research shows that fish is the best way for men to get these omega-3 fatty acids, as some of the plant-based sources have been linked to an increased risk of prostate cancer. 

Recipe: Slow-Cooked Salmon with Chickpeas and Greens


5. Bananas | Blood Pressure Support
Bananas are jam-packed with potassium, an essential mineral for good bone health. Potassium also plays a key role in moderating blood pressure and can help you keep your levels in check. This is especially important as you age since over half of men over age 50 have hypertension.

Recipe: Peanut Butter Banana Protein Smoothie


6. Pistachios | Bedroom Performance
Pistachios help lower cholesterol and are also a source of zinc, fiber, and protein. They also contain an amino acid that promotes increased blood flow throughout the body. Since poor circulation is one of the underlying causes of issues like low libido and erectile dysfunction, eating pistachios can help improve your bedroom performance with a more reliable and lasting erection.

Recipe: Air-Fryer Honey-Roasted Pistachios


7. Green Tea | Healthy Weight
Green tea is a great swap for that afternoon coffee. It offers a good amount of antioxidants and is linked with a lower risk of prostate cancer and other inflammatory diseases. The natural antioxidants in green tea are called polyphenols, and they specifically help reduce inflammation, prevent cell damage, and support healthy weight management. Studies show that consuming green tea regularly can help your body naturally burn more calories during the day. 

Recipe: Matcha Chia Seed Energy Balls


8. Brazil Nuts | Fertile Force
Brazil nuts are tree nuts and a great source of natural selenium around. Selenium is an important mineral for your everyday body functions – especially maintaining the strength of your immune system. For men, selenium is also essential for making healthy sperm and is therefore helpful for men who want to boost their fertility. 

Recipe: Quinoa Salad with Brazil Nuts and Cilantro Pesto


9. Black Beans | Healthy Digestion
Packed with protein and a good source of fiber, black beans help you feel fuller for longer and support healthy bowel movements. Aside from keeping you regular, fiber can prevent colon polyps from developing. Fiber also helps lower cholesterol in the blood, which makes these beans great for maintaining good heart health.  

Recipe: Easy Black Bean Tacos


10. Tomatoes | Prostate, Brain, and Eye Care
A great natural source of lycopene, tomatoes are important for reducing the risk of certain cancers, including prostate cancer. Lycopene is also a healthy-healthy antioxidant; it lowers the risk of heart disease by supporting the arteries. Tomatoes also benefit the eyes and healthy vision, as well as help with neurodegenerative diseases and diabetes. Cooking tomatoes with olive oil allows for better lycopene absorption so try a rich, yummy tomato sauce.

Recipe: Homemade Tomato Sauce


Discover Dedicated Nutrition and Wellness Support for Men

Eating well is the first step to supporting your unique health needs. These and other healthy foods can give your body the nutrients it needs to function and thrive. 

Looking for more focused support to reach a health goal? At Moringa Natural Health Center, we can help you create a wellness plan with more healthy foods, supplements, and therapies that give you the support you need to live well. 

Request an appointment to start living healthier today. 

Much love, 

Dr. Lena Fernandez

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