How are men's and women's nutritional needs different?
The basics of a healthy diet are similar for men and women,
but details do vary by gender. Let's start by looking at the main differences in dietary guidelines for men and women.
Fat consumption is an area characterised by some important differences. While some fats are generally considered harmful for men and women, the recommended fats aren't identical.
Vegetable omega-3 is one of the starkest examples of this. Omega-3 is an alpha-linolenic acid (ALA). It is particularly plentiful in canola oil and flaxseed oil. Just like omega-3s, ALA is beneficial for the heart, but unlike fish oil, which may contribute to reduce the risk of prostate cancer, ALA may not be safe for the prostate. Valued as an important ingredient of The Mediterranean diet was praised to be good for the cardiovascular system, but Harvard studies suggested that ALA might be bad for the prostate. In 1993, the Health Professionals Follow-up Study of found that men who consumed the most ALA were 3.4 times more likely to be diagnosed with prostate cancer than those who had the lowest dietary intake. Follow up investigations around the world were divided, but there is no question that this ALA shows that men's dietary needs might vary.
Calcium is another important example. While there's a general belief that plenty of calcium is beneficial, that's not necessarily true for men. For women, a high-calcium diet may help lower their risk of osteoporosis. There's far less evidence of calcium having a protective effect on men. It's also less common for them to be affected by the disease. Besides, a 1998 study found that men consuming large amounts of calcium faced an increased risk of advanced prostate cancer, especially if consuming more than 2,000 mg a day.
How can men use superfoods to boost their health?
There's a consensus that women need particular nutrients during different periods of their lives, such as pregnancy, or can make an effort to use specific nutrients to protect from breast cancer. Similarly, men need nutritional support to prevent them from prostate cancer, help maintain muscle mass and more.
A healthy diet and regular physical activity can help prevent heart disease and cancer, the two main reasons for death among men over 35.
Quality nutrition is critical for preventing bone loss, muscle loss maintaining immune function and reducing oxidative damage from the environment.
Are superfoods the answer? Consistency and balance play are key. Still, including nutrient-rich super foods in the diet, plus taking a daily multivitamin designed especially for men can give men's nutrition a boost, according to Dave Grotto, RD, an American Dietetic Association spokesman.
So, which superfoods should a man include in your diet to take his health to the next level?
This fruit is so popular that its benefits are often overlooked. Quercetin is a valuable flavonoid found in apple skin, which can decrease the risk of heart attack, Alzheimer’s and prostate and lung cancer. It also reduces inflammation. Additionally, a 2012 Harvard University study found that flavonoids contributed to reducing the risk of developing Parkinson’s disease.
Cruciferous and Leafy Green Vegetables
Cruciferous vegetables include brussels sprouts, broccoli and cauliflower. There are also many leafy greens to choose from: kale, cabbage, bok choy, Swiss chard and more. These two groups of greens are particularly valuable as producers of folate—one of the super B vitamins which helps combat heart disease, stroke, cognitive impairment, obesity, Alzheimer’s and depression. It's been also linked to reducing the risk of cancer.
Pecans and Brazil Nuts
These nuts have been linked to prostate health. Pecans contain beta-sitosterol, which might help relieve enlarged prostates.
Brazil nuts contain selenium, a mineral valued for its prostate cancer-fighting properties.
Avocados have long been praised for its healthy fats content, but they have even more to offer. They have been linked to decreasing the risk of stroke and may decrease bad cholesterol and boost healthy sperm production.
Men can reap benefits of this vegetable by cooking it. Cooked tomatoes offer high doses of lycopene which may prevent stroke in men. Lycopene is also a valuable antioxidant attributed a role in reducing prostate cancer, macular degeneration and cataracts.
Every nutritionists' favourites, berries offer a priceless antioxidant boost. Besides, raspberries, strawberries and blueberries all contain valuable heart disease-fighting salicylic acid.
Get a berry boost in one tablet a day with Vita Min Herb Multivitamin for Men.
Bananas are great for providing an energy boost on the go, and contain valuable quantities of potassium, needed to regulate heartbeat and blood pressure and the nerves. It's been found that diets rich in potassium and magnesium (also found in bananas) may reduce the risk of stroke.
Being a superior source of vitamin B-6, bananas can also support immune system, red blood cells formation and the nervous system.
Superfoods for Men for Gym Performance and Muscle Building
If you're looking for foods that will give you an edge in the gym, these , incorporate some of these superfoods into your daily regimen.
Pre-Workout Superfoods: burn fat faster
Matcha Green Tea
Hailed as a "crash-free, fat-burning version of coffee", matcha is made from a particular type of ground green tea leaves. A drink of matcha befor your work our will give you a needed energy and boost your metabolism to boost up to 25% more fat.
Not a fan of the drink? Try Synergy Company Matcha Power capsules.
Moringa leaf powder can not only be your source of pre-workout protein, but also deliver a strong boost of calcium, essential for supporting strong muscle contractions.
Superfoods to consume during your workout
Coconut water is a valuable source of electrolytes, which need to be replenished as you sweat. Additionally, coconut water has a protective effect on your liver, which plays an important role in metabolic health and muscle growth.
Cordyceps is a mushroom valued in traditional Chinese medicine. A shake with Cordyceps powdered extract can reduce oxidative stress during exercise to help you push through and keep going.
Plant-based protein is the safest bet, being more gentle and you are lactose intolerant, your best bet is to mix different types of vegetable protein powders to obtain a full spectrum of amino acids. Pea, rice, and hemp are three excellent sources to mix and are easily accessible.
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Peanuts can tie you over if you can't get your hands on a protein shake, or need a snack. A 30g serving will deliver 10g of protein and a significant dose of antioxidants. It's best to choose an unsalted option to avoid consuming too much sodium.