According to the Centers for Disease Control and Prevention, men should eat between 2 to 2.5 cups of fruit and 2.5 to 4 cups of vegetables every day. This depends on age and physical activity of course. But it’s long been accepted that people who eat generous amounts of fruits and vegetables are more likely to have a lower risk of chronic diseases than people who eat smaller amounts.
Given the endemic levels of hypertension, obesity, heart disease, and other health issues facing black males we’ve assembled a brief dietary guide to help you make informed food decisions. As always, check with your physician or nutritionist before making any drastic dietary changes. Here’s to healthy eating.
Get Into Seafood
Seafood is high in protein and zinc. Zinc is important for immune function and (once again) prostate health. Research shows that if a man lives long enough, chances are he will develop prostate cancer. No list of super foods would be complete without the healthy fat, omega-3 fatty acids. Salmon, sardines, tuna, mackerel, etc. are great ources of omega-3 fatty acids. In fact, the American Heart Association recommends that everyone eat fish twice weekly.
More Broccoli Brothers!
Vegetables like broccoli are helpful in the prevention of heart disease and cancer because its got lots of vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which may have anticancer (prostate and colon) properties. If your really not a fan of broccoli, try these options: cabbage, bok choy, shredded broccoli slaw, cabbage, or cauliflower.
Get Some Garlic
According to a study in Penn State’s College of Health and Human Development, deodorized garlic capsules help bring down blood cholesterol levels of men. The guys’ cholesterol levels dropped 7 percent over 5 months, but remained unchanged in men downing placebos. But instead of swallowing pills, why not eat garlic in the food you love.
Most men get enough carbs, we tend to get the wrong kind, experts say. A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping fat off the waistline. Try whole grain pasta or quinoa, a trendy, not-so-whole-grain-tasting grain that’s rich in lutein for prostate health. And don’t forget oatmeal and barley, both are rich in soluble fiber.
Eaten raw, nuts are a great source of vitamin E and adequate vitamin E helps with heart health. Nuts are also satisfying. Brazil nuts are a good bet.
Too many American drink sugary and caffeinated drinks to excess. We need to consume more water period. And don’t justify beer contain water. As many as three out of four of Americans are dehydrated! Water has no nutrition, but it is considered a nutrient because of the powerful effect it has on the body and bodily function. Drink more water please.
Berries…Not Halle Berry!
The deep dark violets, blues, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. They are full of the health-protecting flavonoid, anthocyanin. In fact, berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C. Berries may even help slow the decline in brain function that can occur with aging. Now can Halle do that?