Healthy Food

20 Healthy Foods for Man

food for man

Health probably is the much talked about topic, at the same time, poorly understood and implemented. You are working hard on your job, working on your marriage, taking care of your children, reaching out to friends, making new friends.


Your life is a whirlwind. Due to increasing health problems and the burden of stress and degenerative diseases, it is essential for men to take care of their health at all ages and not wait till the age of 40.

There are certain foods that nature has provided us with amazing health benefits hidden, and today we list 20 best foods for men.

Tropical Fruits

Exotic fruits, like mangoes and papayas, have a lot of bioflavonoids and other nutritional elements packed in their skins. It is cost effective and easily available around the world and thus there is no excuse why it can’t be incorporated in the diet.


Pomegranate Juice

It is not a cure, but we may be able to alter the way prostate cancer grows. Studies have shown that the speed at which PSA levels rose in the men fell by an average of 35% after they started drinking pomegranate juice. Just one 8-ounce glass of juice per day increased the stability period of prostate.

Red Bell Peppers or Sweet Peppers

Red peppers contain three times more vitamin C than orange juice, according to some medical sources. Scientists agree that raw bell peppers are an effective way to get bioflavonoids into the system.


By most accounts, garlic is a superfood. Our food culture has long been aware of its anti-inflammatory properties. But now scientists are counting it as among the natural foods rich in bioflavonoids, and therefore able to deliver the antioxidant values we associate with “healing foods.” It has natural medicinal properties, antioxidant properties, and helps in maintaining a healthy circulatory system.


This green vegetable which looks like a floret and tastes bland has amazing health benefits. It contains isothiocyanates that stimulates the liver to produce certain enzymes that neutralize the effect of cancer producing cells. It also contains vitamin C which is a powerful immune booster, fights cold, rich in fiber, and controls blood sugar levels.


Green Tea or Black Tea

They contain certain antioxidants known as polyphenols (catechins) which prevent cancer cells from dividing. Green tea is best followed by our more common black tea. According to a report in the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas.

Milk and Dairy Products

Dairy products contain carnitine, an amino acid that aids in converting fatty acid from your diet or fat stores into usable form of energy, increases circulation to various organs of the body that helps in preventing skeletal muscle ache and weakness. Include cow’s milk, as well as some dairy products, like cottage cheese, yoghurt in your diet daily. Dairy products also contain essential micronutrients, including calcium, vitamin A and vitamin D. Make sure you choose non-fat varieties of milk to avoid excess fat intake.

Whole Grains

These occupy majority of our diet and are the source of essential nutrients such as zinc which, in turn, helps in growth and boosts fertility in male. Deficiency leads to stunted growth, especially in adolescent kids who do not eat well.


Though the majority of carnitine sources come from animals, some plant-based foods, such as avocado also contain the nutrient. In addition, avocado contains healthy unsaturated fats, which can benefit your heart and blood vessels, as well as dietary fiber to benefit your digestive tract. Add avocado to sandwiches, salads, smoothies or soups to help increase your carnitine intake.


One type of food rich in carnitine is beef and both whole cuts of meat and group beef contain the amino acid. In addition, beef provides a source of complete protein, as well as essential minerals like iron. Select lean beef to help limit your saturated fat intake.


This fruit cum vegetable contains extremely high amount of lycopene. Lycopene is a natural chemical found in plants. This chemical is a powerful antioxidant known for its potential to decrease prostate, lung, and stomach cancer risks.

Red Wine

Red wine even without alcohol contains polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals.


Fish is a rich source of omega 3 fatty acids – proteins that help build muscle mass. It is recommended that you eat fish 2-3 times per week. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have demonstrated benefits at reducing heart disease.


Ragi is a staple millet available in India and is the richest source of calcium. This helps prevent osteoporosis in men and it is also a rich source of zinc and fiber which helps control dyslipidemia, diabetes, and controls weight gain.

Chia Seeds

This is best food for summer as it helps maintain body temperature. The high fiber content controls sugar and cholesterol while the antioxidants and omega 3 fatty acid prevents degenerative diseases like Alzheimer’s and dementia by boosting the brain cells and neurotransmitters. It is commonly known as “sabja” or “takmaria.”


It is rich in isoflavones which protects prostate health and lowers prostate cancer risk. The latest research continues to strengthen the fact that isoflavones found in soy foods are beneficial for both the prevention and treatment of prostate cancer in men. Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, and tofu.

Pumpkin Seeds

Crunchy and delicious pumpkin seeds are high in calories, about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and contain numerous health promoting antioxidants. Their high caloric content mainly comes from protein and fats. They are rich in mono-unsaturated fatty acids that help lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Pumpkin seeds are also a very good source of anti-oxidant vitamin E.

Coconut Water

The green coconut that is hard from outside but tender and sweet from inside helps maintains electrolyte imbalance, reduces risk of hypertension and stroke, helps replace fluid loss and helps prevent diarrhea. It is enriched with magnesium, potassium, manganese, and vitamin C. It can be used to prevent dehydration during summer or can be consumed as a sports drink.


It is full of antioxidants which stops the growth of bacteria in your body (including the stuff that causes bad breath). Studies also show that it helps reduce the risk of type 2 diabetes.

Our medical and nutritional experts have nominated the above foods for their nutritional and health values and are considered as the healthiest foods of all times for men. Guys, we know you are busy, but while you grab and run, consider the above foods. You will be proud that you did it.


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