1. Tomatoes: Tomatoes decrease risk of arterial aging, heart disease, stroke, memory loss, impotence and wrinkling of the skin. Lycopene, the antioxidant plentiful in tomatoes, is especially good in the prevention of prostate cancer. Get more healthy antioxidants by taking an antioxidant supplement.
2. Blueberries: Antioxidants in blueberries help protect the brain from free-radical damage and cut your risk of Alzheimer’s and Parkinson’s diseases. They can also improve cognitive processing. Pterostilbene — the fat-fighting compound in blueberries — has been found to have cancer-fighting and diabetes-fighting properties. Wild blueberries, if you can find them, have even more brain-boosting antioxidant than the cultivated variety. Remember you can store them in your freezer for months at a time!
3. Green Tea: With each sip, you get two potent flavonoids — anthocyanin and proanthocyanidin — plus a healthy dose of catechin, which may enhance the antioxidant activity of alpha-tocopherol (a form of vitamin E). Protect your skin with products containing green tea like our Anti-Aging Formula.
4. Leafy Greens: Leafy greens — arugula, spinach — are rich sources of B vitamins, and are packed with nutrition. One serving of leafy greens is loaded with fiber, calcium and virtually your entire day’s recommended dosage of beta carotene, a nutrient vital for immune-system health.
5. Whole Grains: Whole grains are a great alternative to white flour. They leave you feeling fuller longer, and they provide the longest possible supply of sustained energy. A man should try to get 25-35 grams of fiber in his diet every day.
6. Beets: Beets are one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease.
7. Salmon: Salmon is a great source of Vitamin D and omega 3 fatty acids. These elements can improve men’s immune system, as well as help to control cholesterol levels in blood, lower the risks of having prostate cancer and normalize blood circulation and general functioning of the cardio-vascular system. Omega 3 fatty acids also assist in lowering the level of blood fat. Not a salmon fan? Try an omega-3 supplement.
8. Garlic: This smelly substance is packed full of goodness. It has antibacterial and decongestant properties to keep coughs and colds at bay, and phytochemicals, which help lower cholesterol and prevent blood clots.
9. Broccoli: Men need folate or folic acid (found in broccoli) as this can lower the levels of an amino acid in the blood called homocysteine. High homocysteine levels are associated with increased risk of heart disease and stroke. Broccoli is also loaded with vitamin C, beta-carotene, potassium and a phytochemical called sulphoraphane, which helps reduce the risk of cancer.
10. Nuts: Walnuts and almonds are excellent for health. High in protein, fiber, and vitamin E, nuts are great for your heart, digestive system, and skin. And not only are walnuts and hazelnuts excellent sources of heart-healthy omega-3s, but if you eat nuts before sugars (in dishes like pasta or corn on the cob), the fat in the nuts will slow your stomach and help your body most effectively process that sugar.