Men differ from women in all matters - including nutritional needs. Just as women need certain nutrients during pregnancy or protection from breast cancer, men also need 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 the men:
1. Oyster
According to Dave Grotto, RD, spokeswoman for the American Dietetic Association, "Research shows that the content of zinc (zinc) in oysters can protect cells from damage that leads to prostate cancer." In addition, "Zinc also serves on the reproductive system of male sexual include increased number of sperm," says Grotto.
However, according to the Grotto, you must be careful eating raw oysters because it can be at risk of infection with Vibrio vulnificus. In addition, patients with liver disease, diabetes mellitus, rheumatoid arthritis, and chronic renal failure, and alcoholics have to be careful to consume oysters because it increases the risk greater on their disease.
For that, 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.
2. Banana
Bananas have a source of great energy and rich in potassium which is needed to regulate nerves, heartbeat, especially blood pressure. Diets rich in potassium and magnesium (which is 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, ensure a well functioning nervous system, and helps metabolize protein.
So enjoy a banana every day, at breakfast or before exercising in the gym. For those who are not enthusiasts can try banana orange juice, milk, tomatoes, and beans are also good for a diet rich in potassium.
3. 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 of Joy Bauer's Food Cures.
American Heart Association recommends everyone alone to eat fatty fish (salmon, sardines, tuna, mackerel, herring) twice a week, because it is rich in omega-3 amino acids.
"Fatty fish are also sources of vitamin D nutrition is good, to prevent cancer, type 2 diabetes, high blood pressure and bone disease," said Bauer.
However, to get the omega-3 protein other than animal protein you can also get in plant foods, like 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, (anti-cancer prostate and colon).
Super-nutritious green vegetables may also help reduce levels of homocycteine, an amino acid associated with an 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. Brazil Nuts
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 selenium-rich diet decreased cancer risk. 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 daily from Brazil nuts, dry-roasted peanuts, turkey, tuna, or shellfish. Although the 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 lots of selenium that can cause you to overdose.
6. Whole Grains (Cereal seeds intact)
Most men think is getting enough carbohydrates, but the kind they eat just one. "Diets rich in whole grains provide fiber, vitamins, minerals which support cardiovascular health, muscle building, and maintaining a small waist," said Christine Gerbstadt, of the American Dietetic Association.
According Gerstadt, foods such as oatmeal contains soluble fiber in the body, but also contains B vitamins which can help lower LDL and good for the prostate.
It is recommended to consume 10-25 grams of fiber each day, either from other sources such as oatmeal or 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
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 stanols or 16 ounces of fortified orange juice stanols per day, because the stanols are safe to use as a cholesterol lowering.
8. Soybean
According Gerstadt, rich in soy isoflavones, which protect prostate health and have been shown to decrease the risk of prostate cancer. "According to a recent study, eat 25 grams of soy beans or about 1 ounce of soy protein daily helps lower cholesterol," says Farrell.
The FDA itself has approved health claims by food labels that states 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 color is very good for health because it can protect 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 colored 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," says Bauer.
Bauer recommends the intake of all nutrients from red bell peppers (each fruit contains 300% of the total vitamin C needed by the body), carrots, pumpkin, or sweet potatoes.
According to the study of 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), the dark-colored vegetables, leafy greens and vegetables rich in other nutrients that may help reduce the increased risk of prostate .
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 becomes smaller.
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