Just when you thought you knew which foods to include in your manly diet, here comes another list! If you enjoyed the food suggestions for the male diet in the first article, here are a few more to add to your next grocery list. Not sure if you like the foods you see on the list? Don’t worry, there are also suggested substitutions that include other foods that may be more to your liking. So read on and start stocking up!

Soybeans

While the idea of soybeans sounds the least appetizing, you can’t deny the numerous health benefits it possesses. Soy is filled with isoflavones, which help protect the male prostate. With the right levels of isoflavones in your system, your odds for developing prostate cancer are decreased significantly. Consuming soy protein is also essential for lowering bad cholesterol. There are a few different ways to go about including more soy protein in your daily male diet. A few servings of foods like soymilk, soy cheese, tofu, edamame, soy nuts and veggie burgers will do the trick.

Red & Orange Veggies

Women aren’t the only ones who can benefit from a daily dose of vitamin C. Eating a good amount of red and orange vegetables (carrots, sweet potatoes, pumpkins) provides the male body with enough vitamin C and beta-carotene antioxidants to keep skin cells healthy, prevent oxidation, and increase collagen production. For men, nutrients rich in vitamin C, potassium, and beta-carotene are ideal for reducing the risk of developing an enlarged prostate. Of course, the emphasis on red and orange vegetables doesn’t mean dark and leafy veggies should be left behind. For a complete dose of nutrients, men should also consume dark and leafy veggies (spinach, collard greens, arugula, mustrard greens) daily.

Cherries & Berries

For a sweeter and more fun food, men can turn to cherries and berries for a healthy mind. Berries contain high levels of antioxidant properties and flavonoids that are essential for brain function. Having the right amounts of blueberries, cherries, blackberries, raspberries, and cranberries in your daily diet can ensure your brain will stay sharp, focused and agile as the years go by.

Fatty Fish

Omega-3 fatty acids are vital in keeping your body in tip-top shape. Fatty fishes such as salmon, tuna, mackerel, herring, and sardines contain very potent anti-inflammatory properties that are responsible for reducing aches and pains in the body (including the joints), relief from arthritis, and lowering blood fat levels. Fatty fish also contain vitamin D, a nutrient that has been medically proven to prevent cancer, type two diabetes, bone disease and high blood pressure. Consuming fatty fish at least twice a week is all that’s needed to keep yourself healthy.

Plant Stanols

For men with high cholesterol, plant stanols can be your best friend. Plant stanols are substances found in fruits and vegetables. Because of its ability to lower mild to high blood cholesterol levels, concentrated versions of plant stanols can be found in everything from orange juice and granola bars, to margarine and yogurt. For a more direct approach, plant stanol spreads can be purchased at the grocery store. Stanol-fortified orange juice is also another way to prevent high cholesterol.

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