Men are different from women in all kinds of ways -- including their nutritional needs. Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more.
Many foods that tend to be favorites among men are not the best choices for good health. Yet a healthy diet and regular physical activity can help prevent heart disease and cancer, the No. 1 and No. 2 killers for men over 35. They can also enhance performance, from the board room to the bedroom.
Christine Gerbstadt, MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men.
"Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases," says Gerbstadt, a Florida-based physician and spokesperson for the American Dietetic Association.
Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment, Of course, any one (or 10) foods can't do the job alone. An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what's really important for health, say the experts.
"It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients," says Joy Bauer, MS, RD, author of Joy Bauer’s Food Cures and Today Show nutrition expert.
Still, adding nutrient-rich super foods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men's nutrition a boost, says Dave Grotto, RD, an American Dietetic Association spokesman.
With the help of the experts, WebMD came up with this list of 10 disease-fighting foods that can be a good start to improving health:
Food for Men No. 1: Oysters
Could there be something to the legend that oysters are the food of love? Well, it's true that just a few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
"Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer," says Grotto. "Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc."
Take caution when considering eating uncooked oysters. An infection called Vibrio vulnificus is associated with the consumption of raw oysters. People with liver disease, heavy alcohol use, and chronic illnesses such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are at increased risk.
You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.
Food for Men No. 2: Bananas
Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.
As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.
Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
Food for Men No. 3: Fatty Fish
No list of super foods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.
"Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis," says Bauer.
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact the American Heart Association recommends that everyone eat fish twice weekly.
You can also get omega-3s in plant-based foods, like flaxseed, walnuts, soy, canola oil, and fortified products such as eggs. But there are other good reasons to eat fish.
"Fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets and [which] in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease," says Bauer.
Food for Men No. 4: Broccoli
While virtually all vegetables deserve a place on the super foods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.
A recent Harvard study found that participants who had five servings a week of cruciferious vegetables were half as likely as others to develop bladder cancer, a cancer that affects two to three times as many men as women. This super-nutritious green vegetable may also help lower levels of homocycteine, an amino acid associated with increased risk of heart disease and stroke.
Don't care for broccoli? Go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts.
And did you ever wonder where the term "cruciferous" originates? "It is not because they are crunchy vegetables, but when the buds from this group of vegetables sprouts, their leaves form a cross like a crucifix," explains Denver dietitian Mary Lee Chin, MS, RD.
Food for Men No. 5: Brazil Nuts
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. (Bauer, however, notes that the studies showing reduction in cancer have been primarily in people whose diets were deficient in selenium, not in those who were already getting enough.)
Selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease.
Grotto recommends adults get 55 micrograms of selenium daily from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get your daily dose of selenium in just one Brazil nut. In fact, Bauer cautions limiting yourself to no more than two Brazil nuts per day because "they are so loaded and concentrated with selenium that you don’t want to overdose."
Food for Men No. 6: Whole Grains
Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say.
"A diet rich in whole grains provides fiber, vitamins, minerals C all the co-factors for heart health, building muscles, and keeping waistlines small," says Gerbstadt.
She suggests trying whole grain pasta or quinoa, a trendy, not-so-whole-grain-tasting grain that's rich in lutein for prostate health.
Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.
When buying grain products, look for those whose labels say they have at least 3-5 g fiber per serving.
To avoid digestive problems, increase your fiber intake gradually, and don't forget to drink plenty of water.
Food for Men No. 7: Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.
"Men should regularly include a total of 2 grams of plant stanols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine," says Farrell.
She suggests having 2-3 teaspoons of plant stanol spreads such as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant stanols can safely be used with cholesterol lowering medication.
Food for Men No 8: Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt.
And "according to a recent study, eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol," Farrell says.
The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease.
Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.
Food for Men No 9: Berries or Cherries
The violet, blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid, anthocyanin.
"Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day," says Gerbstadt.
Adding berries to the diet may even help slow the decline in brain function that can occur with aging.
"Large studies show the more produce you eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy," says Bauer.
Food for Men No 10: Red-Orange Vegetables
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun.
"Vitamin C is involved in collagen production," says Bauer. "Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells."
She recommends getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes.
But for that matter, just about any vegetable should be on the list of top foods for men (and women). Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates, according to a recent study in The American Journal of Clinical Nutrition.
Men whose diets are high in nutrients found in vegetables -- like vitamin C, beta-carotene, and potassium C were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.
男女之前的差異存在於各個方面 C 包括他們的營養需求。就像女性在生育期間以及預防乳腺癌方面需要特殊的營養一樣，男士們則是需要營養物質來保持他們的肌肉，預防前列腺癌，等其他的一些。
被男性喜愛的大多數食物其實對我們的健康都不是好的選擇。而一個良好的飲食習慣和規律的體力鍛鍊卻是可以讓你預防心臟病和癌症（男性35歲以後的第一，第二大殺手）。不僅如此，它們還可以讓你時刻保持一個良好的狀態，不管是在會議室裏，還是在牀上。
Christine Gerbstadt，（MD，RD）指出，任何有助於心血管系統的食物同時對男性勃起功能有着莫大的好處。
“有益於心臟的營養物質可以促進身體各部分的循環，對癌症及其他慢性疾病提供一系列的保護。”Gerbstadt說，他是佛羅里達的一位醫師，同時是美國飲食協會的發言人。
高質量的營養對免疫系統同樣起着至關重要的作用，另外還可以防治骨質疏鬆，肌肉萎縮並抵抗環境氧化。當然任何一種（或十種）食物都不能獨自完成這項工作。總體來說一種健康的生活方式（不吸菸，堅持鍛鍊）對健康及其的重要，一位專家如是說。
“這不單純是一種或者幾種食物的事，最重要的是我們必須每天堅持富含必需營養物質的飲食。”Joy Bauer（MS，RD）說，他是《Joy Bauer的飲食治療》和《每日營養專家》的作者。
儘管如此，除了選擇這些超級食品來作爲日常飲食，每天攝入專爲男性設計的維生素也爲我們添加了保險，這樣可以極大的改善男性的營養狀況。美國飲食協會發言人Dave Grotto說。
在專家們的幫助下，我們WebMD網站列舉了以下10大抗疾病食物來作爲改善健康的一個良好的開端：
NO.1： 牡蠣
說牡蠣是愛情的養料，僅僅是在誇大它的神奇嗎？好吧，每天吃幾科牡蠣可以提供一整天的抗氧化礦物質‘鋅’，這可是真的。鋅參與身體的各項機能，從產生DNA到細胞修復。
“研究表明充足的鋅使男性免受可導致前列腺癌的細胞損傷，”Grotto說，“鋅可以促進男性生殖系統健康，增加精子數量，提高性功能水平。”
只是當你要吃生蠔的時候，可要小心。一種叫創傷弧菌的傳染病跟生吃牡蠣有關。另外有肝病，酗酒，或者慢性疾病（如糖尿病，風溼性關節炎，慢性腎衰竭）的人具有更高的風險。
你也可以通過食用其它貝類，瘦牛肉，瘦豬肉或者豆類，來達到每日推薦的計量：11毫克。
NO.2: 香蕉
香蕉是一種可輕便攜帶，快速補充能量的食物，富含調節神經，心率，尤其是血壓所必須的鉀元素。同時富含鉀、鎂（亦存在於香蕉中）的飲食可以降低中風的風險。
作爲維生素B6的超級來源，香蕉還有益於你的免疫系統，幫助形成紅細胞，保證神經系統正常運行，並能促進蛋白質的新陳代謝。所以，每天食用一根香蕉吧，在早餐吃全谷麥片的時候，或者是去健身房之前。
不喜歡吃香蕉？橙汁，牛奶，番茄類產品和豆類也是鉀元素的其他優質來源。
NO.3: 脂質魚
沒有健康脂肪‘歐米茄3’的超級食物清單是不完整的，這些不飽和脂肪是你日常飲食脂肪中的首選。原因有很多：他們有益於心臟，免疫系統，並能降低前列腺癌的風險，等等。
“歐米茄3脂肪酸是有效的抗炎類食品，可以幫助我們降低甘油三酸酯（血脂）水平，減輕運動員的痠疼，對某些類關節炎起到緩解作用。
脂質魚（三文魚，沙丁，金槍魚，鯖魚，鯡魚）富含歐米茄3脂肪酸。事實上，美國心臟協會建議每人每週吃兩次魚。
你也可以在植物中，像亞麻仁，核桃，大豆，菜籽油，和強化食品比如蛋類中獲取歐米茄3。但是顯然吃魚還有其它的好處啦。
“另外，脂質魚還是維生素D的豐富來源，維生素D在我們的日常飲食中經常攝入不足，而充足的維生素D可以幫住預防癌症，2型糖尿病，高血壓和各類骨病，”Bauer說。
NO.4: 花椰菜
事實上所有的蔬菜都應該在這份超級食物清單上佔有一席之地，而十字花科蔬菜，像花椰菜，可以幫助我們有效預防心臟病和癌症。它富含維生素C，胡蘿蔔素，鉀元素，和一種叫做萊服子硫的強效抗癌（前列腺和結腸癌）的植物化學物質。
一項最近的哈佛研究發現每週食用5份十字花科蔬菜的參與者們患膀胱癌的概率是其他人的一半。這種超級營養的綠色蔬菜還可以降低一種叫高同型半胱氨酸（可增加心臟病和中風的危險）的氨基酸水平。
不喜歡吃花椰菜？去找其他的十字花科蔬菜啊，像捲心菜，白菜，花椰菜沙拉，花菜，甘藍等。
你曾經好奇過‘十字花科’這個名稱是怎麼來的嗎？“可不是因爲它們吃起來嘎吱嘎吱響，而是，當這類蔬菜發芽的時候，它們的葉子就會像十字架一樣交叉。”丹佛營養學家Mary Lee Chin（MS,RD）解釋道。
NO.5: 巴西果
這些大顆的巴西果富含預防心臟病和癌症以及保護前列腺健康的抗氧化劑‘鎂’和‘硒’。（然而Bauer卻指出，研究表明癌症的減少首先發生在硒元素攝入不足的人羣中。）
‘硒’還可以幫助降低低密度脂蛋白或者‘壞‘膽固醇濃度，並減低血栓和心臟病的發病率。
Grotto建議成天每天需從巴西果，乾果，火雞，金槍魚或者貝殼類食物中攝入55毫克硒。真的！你只需要吃一顆巴西果就可以達到日劑量。事實上Bauer告誡說要限制你每天吃不超過2顆，因爲“它們的濃縮硒元素含量實在太豐富了，你不會想要多吃的。”
NO.6: 全穀類
大多數男性在他們的飲食中已經攝入了足夠的碳水化合物，但卻都是些錯誤的種類，專家說。
“全穀類飲食可提供纖維素，維生素，和礦物質 C 所有這些因素共同作用維護我們的心臟健康，強壯肌肉並使我們的腰圍縮小，”Gerbstadt說。
她建議嘗試全谷意大利麪或藜麥，嚐起來不是那麼的‘全谷味‘，又富含有益於前列腺健康的葉黃素。
燕麥和大麥富含可溶性纖維素，可降低低密度脂蛋白和壞膽固醇的維生素B，並也對前列腺健康很有好處。Suzanne Farrell（RD）建議每天從燕麥粥或其他可溶性纖維素來源，比如蘋果，梨，豆類中攝入10-25克該纖維素。
當我們購買穀類產品的時候，找那些商標上寫着每份含3-5克纖維素的。
爲了避免消化出現問題，你需要逐漸的增加纖維素攝入量，也不要忘了要喝大量的水。
NO.7: 植物甾醇
甾醇自然存在於水果蔬菜中，已經被證明可以溫和的減低血管膽固醇水平。一些工廠在生產奶油，酸奶，橙汁，和格蘭諾拉燕麥卷的時候會添加這種物質的濃縮形態。
“男性應該始終把體內植物甾醇的的含量保持在2克，隨飯分兩次攝入，它可以抑制腸內膽固醇的吸收。”Farrell說。
她建議每天食用2-3茶匙植物甾醇製品，如Benecol，或者16盎司添加甾醇的橙汁。植物甾醇可用來作爲安全降低膽固醇的藥物。
NO.8: 大豆
大豆富含大豆異黃酮，可保護前列腺健康，已被表明可降低患前列腺癌的風險，Gerbstadt說。
並且“根據最新研究，每天獲取25克或者1盎司的大豆蛋白可以降低膽固醇含量。”Farrell說。
食品及藥物管理局已經認可了一項聲明說每天攝入25克低脂肪和低膽固醇的大豆蛋白可減少心臟病風險。
所以，試着每天吃一些大豆製品吧，像豆類乾果，豆奶，豆奶起司，蔬菜漢堡，豆腐，或者日本毛豆。
NO.9: 漿果類或櫻桃
紫，藍，紅…所有漿果類和櫻桃的顏色都是這類水果中健康物質的體現。這些小珍珠們體內充滿了可維持健康的類黃酮和花青素。
“漿果類包含4000多種不同的比維生素C更有效的抗氧化物質，所以請確保你每天要吃至少5份這種美味並且低熱量的水果。”Gerbstadt說。
在飲食中加入漿果可以幫助降低大腦功能隨年紀增長的衰退。
“大量研究表明，農產品吃的越多越好，而這些特殊的漿果（黑莓，藍莓，草莓樹莓，蔓越莓和櫻桃）可以強健腦部功能，保持大腦健康，”Bauer說。
NO.10: 紅-橙蔬菜
維生素C和胡蘿蔔素是抗氧化劑，幫助維護皮膚細胞健康和抵抗陽光的氧化作用。
“維生素C參與膠原蛋白的形成，”Bauer說。“胡蘿蔔素可轉化爲維生素A來幫助修復上皮細胞或皮膚細胞。”
她建議從紅柿椒（一顆就含有日推薦劑量的300%的VC），胡蘿蔔，南瓜，或者甜番薯獲取這些營養物質。
就此而言，幾乎所有蔬菜都應該被列在男性（和女性）最需要的食物清單上。根據美國營養雜誌的最新研究：深色，多葉綠色植物和任何富含營養物質的蔬菜都可以幫助男性降低前列腺肥大的風險。
選用富含VC，胡蘿蔔素和鉀元素蔬菜作爲飲食的男性被發現具有更低的患前列腺增生和肥大的可能性。