It’s no secret that men are different from women. From body structure to muscle mass to nutritional needs. Just as a women needs specific nutrients to prevent breast cancer or during pregnancy and lactation, men need specific nutrients to help them prevent prostate cancer, keep their heart healthy and more.

Unfortunately many foods that tend to be favorites among men are not the best choices for good health. It’s proven that 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. Nutrients such as Vitamin E, C and B complex can keep the cardiovascular system healthy by improving circulation. These same nutrients can be good for other parts of the body as well and also provide a layer of protection against cancer and other chronic diseases. Of course, any one food is not capable of doing the job alone. An overall healthy lifestyle, which includes not smoking and getting regular physical activity, is what’s really important for overall health. The following is a list of foods proven to be beneficial to men’s health.

Oysters — Well, it’s true. 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. Zinc also enhances sexual function of the male reproductive system, including increased sperm counts.

Bananas — Bananas are an excellent source of potassium. Potassium is needed to regulate nerves, heartbeat and blood pressure. A diet rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.

Fatty Fish — Salmon, sardines, tuna, mackerel, and herring, are excellent sources of omega-3 fatty acids. These polyunsaturated fats 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

Broccoli — 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.

Brazil Nuts — These nuts are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. Selenium also helps lower LDL or “bad” cholesterol and reduces the incidence of blood clots and heart disease.

Whole Grains — Most men get enough carbs in their diets, but they tend to be the wrong kind. A diet rich in whole grains provides fiber, vitamins, minerals — all of which support heart health, muscle building, and can help keep the waistline small. 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.

Berries or Cherries — The violet, blue and red colors in berries and cherries are responsible for the healthy properties of these fruits. Berries are chock-full of the health-protecting flavonoid, anthocyanin. Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C. 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.

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, and Beta-carotene converts to the active form of vitamin A, which helps repair epithelial or skin cells. Men whose diets are high in these nutrients were found to be less likely to develop an enlarged prostate.

If you have a nutrition question you’d like answered in this column or if you like to schedule an appointment. Contact the office at 706-473-5801 or email us at oconeenutrition@yahoo.com.

Lisa Eisele, RD, CSO, LD, can be reached at (706) 473-5801