Food And Men's Health

When it comes to the problem of the relationship between the two sexes, it is often heard that men are from Mars and women from Venus and therefore can not understand each other. Gender differences are so great that they even affect nutrition. Some need one thing, others need another. We will talk about the "Martians". What should they eat?

Men have more body and muscle mass than women and more massive bones. Women during pregnancy and lactation need certain nutrients, men should also take care of their diet to prevent muscle loss, erectile dysfunction, prostate cancer, baldness and more.

Muscle proteins

Men consume an average of 10-20 grams more protein than women. This requires more muscle mass, which burns more calories than fat and which prevents the development of cardiovascular disease. Athletes need to eat even better. In general, 1.5 g of protein per kilogram of body weight is needed for muscle growth.

Vitamins and minerals

Scientists have long debated multivitamins. Most of them believe that vitamins and minerals obtained through food are preferable to artificial combinations. The microelements in the tablets are more difficult to absorb and do not combine well with each other. If you are taking a multivitamin, you need to know the following facts:

• Beta-carotene, vitamins A, C and zinc slow down the aging process, in particular prevent vision loss with age. These substances are contained in oils, in eggs, in meat, in greens.
• Multivitamins for men should contain less iron, because they usually receive this element in sufficient quantities. Its excess is difficult to excrete from the body.
• Osteoporosis is not just a threat to women. Take vitamin D and calcium to strengthen bones. Both are found in dairy products.
• Folic acid (vitamin B9) improves the quality of semen. Contained in legumes, citrus fruits, green leafy vegetables.

Foods for good men's health:

• Eat eggs (and yolks) to improve your cholesterol and save yourself from atherosclerosis.

• Oysters contain zinc, which prevents the development of prostate cancer. Daily intake of 11 mg of zinc improves the quality of semen.

• Bananas contain magnesium and potassium, preventing the development of diseases of the cardiovascular system.
• Brazil nuts contain magnesium and selenium, which protect against cancer and cardiovascular disease. You can eat other nuts, but in Brazil nuts the amount of these elements is huge.

• Oily fish contains Omega-3 unsaturated fatty acids, which have a complex effect on the male body: reduce the burning sensation in the muscles, fight bad cholesterol.

• 25 grams of soy product a day protects against bad cholesterol and prostate cancer.
• Red fruits and vegetables are rich in vitamin C, which reduces the risk of prostate hyperplasia.
• Cruciferous vegetables (broccoli, cauliflower and white cabbage) contain vitamin C, beta-carotene, potassium and sulforan, which protects against prostate cancer. Cabbage contains a lot of nutrients and few calories. It is important to be consumed by men, because vegetables, in addition to caring for the health of the prostate gland, have powerful antioxidant properties, strengthen the immune system. It is good to take often, and this can be done in the form of salads, soups, as a filling in pies.

• Cottage cheese is a dairy product that is an exceptional source of calcium and protein. It is especially useful for men who do bodybuilding, lift weights and want to increase muscle mass. The protein in the curd is absorbed slowly and therefore provides long-term muscle nutrition with "building material".

• We can say that beef fillet is an excellent source of complete protein and iron, which contributes to the saturation of cells in the body with oxygen. Men should not give up meat, especially if they do physical work or go to the gym.

• Dates must be present in the man's menu. They contain a lot of carbohydrates, even more than there are in bananas. For comparison: the glycemic index of dates is 103, and of bananas - 56. This difference means that eating a handful of dates after a workout is very useful, because without enough carbohydrates the protein will not be absorbed so well by muscle tissue.
• Ginger will help you recover quickly after a hard workout. It is also an excellent aphrodisiac.

Be careful when determining your menu, because according to some studies, flaxseed oil is able to stimulate prostate hyperplasia, and green tea - conversely, reduces the risk.

• Consumption of foods rich in saturated fats not only increases the risk of heart disease, but can also reduce sperm count by 40%. Danish scientists find that men who eat a lot of such fats have significantly fewer sperm and their semen is of lower quality than those who eat less fatty and fatty foods.
• Saturated fats are found in butter, processed meats, fried foods, as well as in products offered in fast food chains and more. Scientists fear that the  quantity and quality of sperm  has declined, and research shows that the average sperm count has halved, even more, in recent decades. To avoid this, it is recommended to use foods high in unsaturated fatty acids Omega 3 and Omega 6, which make sperm more active and increase their amount.

Juices that support men's health

• Pomegranate juice is useful for male potency because it acts on nitric oxide and relaxes blood vessels, improving blood circulation throughout the body. This has a beneficial effect on the duration of the erection. Pomegranate juice contains vitamins A, B1, B2, B6, C, and trace elements - iron, potassium, magnesium and phosphorus. In terms of antioxidants, this fruit liquid surpasses even red wine.

• Pumpkin juice is rich in zinc and therefore increases testosterone levels. For this reason, it is often used for prophylaxis against prostatitis.

• Watermelon juice is very useful. It contains a whole complex of valuable substances. In addition to quenching thirst, it is often used in chronic diseases.

• Celery juice is extremely valuable for men. It contains a lot of the substance androtestosterone, which is converted into testosterone. It is recommended for consumption not only to increase potency, but also in diseases of the gastrointestinal tract and urolithiasis.

• Fresh fruit is consumed immediately after squeezing the fruit, because the useful substances are not preserved in contact with the juicer and the air and because the freshly squeezed juice quickly loses its taste.

It is good to drink juices and fresh juices 1 hour before meals. If you take freshly squeezed juices with food, their effect will be minimal.

It is very important to know that in addition to being useful, these drinks are also contraindicated in certain cases. A number of preservatives are used to store the products for a longer period of time. This also applies to juices, but in this way they lose their usefulness. It is best to prepare them yourself.

Proper nutrition for male sexual health

The biggest nightmare for every man are diseases of the reproductive system. In order not to reach them, men should take care of their diet: eat more fruits, vegetables, fish, garlic, olive oil. All these products improve the work of the heart muscles and vessels, as a result of blood flow, as the main cause of erectile dysfunction is the poor blood supply to the genitals. 

• Vitamin E - contained in unrefined sunflower oil and olive oil, almonds, all kinds of sprouted beans, avocados, seeds.
• Zinc - in wholemeal bread, all kinds of mussels and seafood, whole grain rice, lean beef, turkey, green leafy vegetables.
• Selenium - lean meat, fish, cottage cheese, nuts, oatmeal.
• Linoleic and linolenic acids - peas, unrefined vegetable oil.
• Manganese - spinach, wheat, buckwheat, oatmeal.
• Phytoncides - onion, garlic.
• Vitamin C in large quantities - citrus fruits, strawberries, blackcurrants, kiwis.

You can read more on the topic of male sexual power in our article Natural aphrodisiacs: foods that increase potency in men.