What vegetarian foods are good for men to boost male health

There are quite a numbers of foods that beneficial to men to boost male health and to prevent diseases. But as a vegetarian, and in view of meats contain a lot of poisons, chemicals, bacteria and parasites (although some meats also contain nutrients that are needed by men), I choose only those vegetarian foods from the list recommended by WebMD Feature and to share them here.

Men are different from women in 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.

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.

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 food 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.

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.

Food for Men No. 1: 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, tomato products, and beans are other good sources of dietary potassium.

Food for Men No. 2: 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. 

Food for Men No. 3: 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. (However, 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.

Expert cautions limiting ourselves to take no more than two Brazil nuts per day because "they are so loaded and concentrated with selenium that we don’t want to overdose."

Food for Men No. 4: Whole Grains

A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping waistlines small.

Expert 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. Expert recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.

Food for Men No. 5: 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.

Food for Men No 6: Soybeans

Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk.

According to a recent study, eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol.

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 7: 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 it's advisable to include these delicious and low-calorie fruits to help meet our 5+ servings of fruits each day.

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 we eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep our brain healthy.

Food for Men No 8: 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 to repair epithelial or skin cells. These nutrients can be obtained 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 – were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.

Extracted and summarized from WebMD Feature