March 31st, 2018

For the last day of National Nutrition Month enjoy another informative and interesting post from one of the bright students at UNF.

Need an RDN? Contact me or your local RDN Nutritionist
Nancy Cohen RDN LDN
www.feedingthebodyfeedingthesoul.com




Men’s Nutrition: 7 Foods to Help with Men’s Health.
​
Kea M Schwarz
University of North Florida Nutrition Student


We can all agree that eating healthy combined with regular exercise is important for overall health. We can also agree that men and women are different. Men and women also have different nutrition requirements. Knowing what exactly is good to eat and why can be tricky. This list is in no way conclusive but, here are some healthy foods specifically tied to men’s health.

Brazil Nuts

These nuts are magical for manhood. They are packed with selenium, which is a trace mineral that is important for hormone regulation. Only a small amount is needed for healthy sperm count, but even a small deficiency can have a huge impact on reproductive health. Studies suggest that men with lower testosterone and infertile men had much lower levels of selenium than the fertile group.
Spinach

Rich in magnesium, spinach may decrease inflammation in blood vessels which increases blood flow. Blood flow is very important when it comes to being a man. The increase in blood flow moves blood to the lower extremities.
Watermelon

Watermelon is a great source of L-citrulline, an amino acid. Once in the body L-citrulline is converted to L-arginine which promotes nitric oxide production. This is suggested to increase blood flow.

Cherries

Cherries are natures candy and make a great snack. One cup contains less than 100 calories and is loaded with vitamins and fiber. They are rich in anthocyanins which are plant chemicals that may help clean plaque in your arteries. This helps maintain healthy blood flow to all regions of the body.

Walnuts

Walnuts are a great dietary source of omega-3 fatty acids which may have anti-inflammatory effects in the body. Omega-3 fatty acid is also shown to increase blood flow to the heart. One thing that is important to remember is that high temperatures as well as prolonged exposure to air may impact the oils within walnuts. Therefore, it is important to keep them in an airtight container in a cool location, like a freezer to preserve this heart-healthy snack.

Quinoa

Quinoa offers all of the different amino acids the body needs. Amino acids are the building blocks of proteins. These help you rebound after those intense gym sessions. It has good levels of lysine, which is an amino acid that helps repair muscle tissues. Overall, quinoa is known as being a complex carbohydrate, excellent magnesium load, protein packed goodness, and satiating factor. It makes a great side dish or salad topper.

Tomatoes

Lycopene is a phytonutrient that gives plants their red or orange color. It has been shown to possibly reduce the risk for developing prostate cancer. Lycopene is present in a variety of red, orange, and yellow fruits and vegetables, like red bell peppers, tomatoes, and carrots. Furthermore, cooking foods high in lycopene increases the antioxidant rich lycopene levels in the foods. Also, adding a little extra fat, like olive oil helps the lycopene absorbs better than raw veggies. This is because lycopene is fat soluble.

References:

1. Mohammad K.M. and Tavanbakhsh S. Selenium–vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. Int J Gen Med. 2011; 4: 99–104. doi:  10.2147/IJGM.S16275.
2. ToprakY O., Sarı S.,  Koç A., Sarı E., and KırıkA. The impact of hypomagnesemia on erectile dysfunction in elderly, non-diabetic, stage 3 and 4 chronic kidney disease patients: a prospective cross-sectional study. Clin Interv Aging. 2017; 12: 437–444. doi:  10.2147/CIA.S129377.
3. Stanislavov R.,  Nikolova V. Treatment of erectile dysfunction with pycnogenol and L-arginine. J Sex Marital Ther. 2003 May-Jun;29(3):207-13. DOI: 10.1080/00926230390155104.
4. Wallace T.C. Anthocyanins in Cardiovascular Disease. Adv Nutr. 2011 Jan; 2(1): 1–7. doi:  10.3945/an.110.000042.
5. Giles G.E., Mahoney C.R., Urry H.L., Brunyé T.T, Taylor H.A., Kanarek R.B. Omega-3 fatty acids and stress-induced changes to mood and cognition in healthy individuals. Pharmacol Biochem Behav. 2015; 132:10-19. doi: 10.1016/j.pbb.2015.02.018.
6. Giovannucci E.,  Liu RY., Stampfer MJ.,  Willett WC. A Prospective Study of Tomato Products, Lycopene, and Prostate Cancer Risk. Journal of the National Cancer Institute. 2002: 94(5): 391–398. DOI:10.1093/jnci/94.5.391

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