Men have specific nutrient requirements that differ, to some extent, from the nutrient requirements that women have. Adequate energy intake, as well as eating a varied diet for the optimal intake of vitamins and minerals, is very important, but it pays to have the following foods in your diet for an extra health and wellbeing boost.

Foods that contain zinc

Zinc plays a protective role when it comes to cell damage, possibly reducing the risk of prostate cancer. Zinc can be found in shellfish, but also in beef, pork and legumes. Legumes are an easy and cost-effective way to bulk up meals such as stews and soups, so keep them at hand year round.

Fish containing omega fatty acids

Fish is hugely beneficial for your health, so opt to have it at least once a week if not more often. Omega-3 fatty acids play a role in heart health, building strong immune systems and possibly reducing the risk of certain cancers. Salmon, fresh tuna, mackerel and sardines are excellent sources of omega-3 fatty acids. Sear salmon or tuna in a pan, or have some sardines on rye bread with a little plain yoghurt, mustard, baby spinach and antioxidant-rich tomatoes.

Broccoli and cauliflower

These vegetables are jam-packed with vitamins and minerals and may reduce the risk of heart disease and stroke. They may also have some anti-cancer properties, making them a must on your plate. Ditch the cheese sauce for these veggies and rather try the following:

    • Mix broccoli florets with basil pesto and cooked chickpeas
    • Poach cauliflower in a mixture of tinned tomato, chilli flakes, cumin and garlic
    • Add broccoli and cauliflower to a tray of mixed vegetables to roast in the oven. Before roasting, add some dried herbs, a little balsamic vinegar and pepper to the vegetables.

Bananas

Bananas are an excellent source of potassium, magnesium and one of the B complex vitamins called vitamin B6. Adequate levels of potassium and magnesium can help regulate blood pressure and reduce the risk of stroke, whereas vitamin B6 plays a role in your immune and nervous systems.

Adequate protein intake

You can eat protein every day to aid muscle development and keep you feeling fuller for longer. Protein sources also contain a host of vitamins and minerals for optimal health. Sources of protein include meat, fish, poultry, legumes, peanut butter and dairy products. Incorporate them into your snacks and meals throughout the day instead of relying on one meal to provide you with your protein for the day.

 

Sources
www.webmd.com