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Three foods every man needs in his life

Posted by on Nov 27, 2013

Pumpkin_Seeds_2742206bNutritionist Dale Pinnock outlines three foods that can help boost any man’s health

A good healthy diet is an obvious must for anybody. But, when it comes to male   health, there are 3 foods that I think everyone needs to eat more of. You   may not like the look (or taste) of all of them, but incorporate them into   your weekly diet and you should quickly see the positive benefits.

Oily fish

Men are at a much higher risk of dying from heart disease than women. Heart   disease can be the result of numerous different environmental factors, and   nutrition does not offer a ‘magic wand’ cure – but an improved diet can   certainly help.

One key dietary component is the Omega 3 fatty acids group, which has been at   the centre of a great deal of research in recent years. There are 3 types:   EPA, DHA, and ALA; the first two are derived from fish, with EPA seen as the   most active in terms of cardiovascular health.

There are several identified benefits to cardiovascular health associated with   Omega 3. Firstly, they can have a cholesterol lowering effect when   incorporated into an already healthy diet (Omega 3 will have zero benefit if   the rest of your diet is dominated by pizza beer and fags ). They have also   been shown to have an anticoagulant (blood thinning) effect.

sardinesPerhaps the most profound benefit of Omega 3 acids is their apparent affect on   inflammation. Heart disease is predominantly an inflammatory condition;   Omega 3 fatty acids provide the body with the metabolic building blocks that   it needs to create its own inherent anti-inflammatory compounds – called   prostaglandins. There are different prostaglandins made from different types   of dietary fats. Some activate and exacerbate inflammation, whereas others   reduce it. By increasing intake of Omega 3, we are essentially force feeding   the production of the anti-inflammatory variety.

The general rule of thumb is to aim for two to four servings of oily fish such   as salmon, mackerel, herrings, and sardines.


broccoli_2742197cI know that broccoli can be about as exciting as reading the phone book, but   it’s worthwhile ingredient for general health – and especially important for   men’s wellbeing.

The vegetable has several interesting properties. It’s rich in a compound   called glucoraphanin, which, once consumed, gets converted into something   called sulphoraphane. This active compound has been shown to increase our   cell’s defence mechanisms, potentially offering protection from an array of   diseases, including prostate cancer.

Sulporaphane works by allowing a protein called Nrf2 to enter a cell’s   nucleus, where it stimulates the production of antioxidant and repairs   enzymes.

Epidemiological data (the study of disease patterns in populations) has begun   to reveal associations between sulphoraphane rich foods and lower incidences   of certain cancers.

As yet there is no established guideline as to what level of consumption is   needed to give benefit. My approach is to simply get it whenever I can.

Pumpkin seeds

Seeds have definitely become quite a trendy snack of late and are quite the   staple for the health food enthusiast. There are many reasons that they are   great, from their essential fatty acid content, through to the fibre they   contain. However, in terms of men’s health, pumpkin seeds top the lot due to   the high level of one particular nutrient: zinc.

Zinc is one of the single most important nutrients for men’s health. It is   needed for the production of testosterone, and our stores are rapidly used   for this task daily. A low intake of zinc can lead to a drop in testosterone   levels in a matter of weeks. Zinc also has an important role to play in   sperm motility, so is an essential nutrient to top up on if you are thinking   of starting a family.

It is also vital for immunity and skin health. The white blood cells of the   immune system use zinc to code genes that regulate the way in which they   respond to specific stimuli, such as pathogens. Zinc is relevant to the skin   as it regulates the activity of the sebaceous glands. If the skin is too   oily, then adequate dietary zinc can reduce sebaceous secretions. Likewise,   if the skin is too dry, zinc seems to increase sebaceous gland activity.



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