10 Essential Foods for Men

Eat This, Not That

For Your Hormone Rush
Eat: 28 grams of hot chocolate. It releases feel-good endorphins triggered by sex and physical exertion.

Not: White chocolate. There is no rush of feel-good hormone serotonin.

For Power
Eat: ½ cup vanilla ice cream. It has high levels of calcium and phosphorus that build muscles' energy reserves and boost the libido.

Not: Tomatoes. Their lycopene and phytofluene can decrease testosterone levels.

For Sexual Performance
Eat: ½ cup blueberries. Forget Viagra; blueberries are even better. They also relax blood vessels and improve blood flow.

Not: Soda. Its pop can sap your sex drive.

For Relaxation
Drink: 128 ml of wine. Researchers say one alcoholic drink causes people's blood vessels to relax.

Not: Half a bottle of wine. Drinking more than two glasses of alcohol begins to reverse the effects.

Here is a low-down of top essential foods for men:

1. Bananas
Bananas are a great source of “quick energy”. They are rich in potassium that is essential to regulate nerves, heartbeat and BP. Diets rich in potassium and magnesium (also found in bananas), can reduce the risk of a stroke.

2. Berries
Berries contain almost 4,000 different compounds, with anti-oxidant properties beyond vitamin C, in them. You definitely have to include these delicious and low-calorie fruits to stay healthy.

3. Broccoli
Vegetables like broccoli are helpful in preventing heart diseases and the risk of cancer. It is full of vitamin C, potassium, beta-carotene and a phytochemical, having strong anti-cancer properties.

4. Brazil Nuts
Brazilian nuts are full of powerful antioxidants: magnesium and selenium. They help prevent heart diseases, cancer and protect prostrate health. They also help in lowering LDL (Low-density lipoprotein) or “bad” cholesterol and reduce the incidence of blood clots.

5. Lentils
Lentils are high in fiber and protein, providing long-lasting energy. They are also high in several B-vitamins that produce long lasting energy.

6. Oysters
Oysters are rich in zinc, an antioxidant that is involved in various natural processes of our body.

According to researchers, adequate zinc can protect against cellular damage that leads to prostate cancer. Sexual functioning of male's reproductive system, including increased sperm counts, is also enhanced by zinc.

7. Veggies
According to studies done, men whose diets are high in nutrients found in vegetables — like vitamin C, beta-carotene, and potassium – are less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.

8. Salmons
Also called the oily fish, salmon is considered a health food due to high protein levels, high vitamin D-10 content and high omega-3 fatty acids, which aid in maintaining a healthy heart. Salmon is also a good source of cholesterol.

9. Soybeans
Soy is packed with isoflavones, which ensure prostate health and lower prostate cancer risk. It is also a good source of protein and contains significant amount of amino acids required for our body.

Try eating few servings of soy products a day, like soy nuts, soy milk, soy cheese or veggie burgers to stay fit.

10. Whole Grains
Whole grains are rich in fiber, vitamins and minerals, building muscles, and keeping the expanding waistline in check. So if you’ve been struggling to get your body in shape, you know what to eat now.

What matters more is not how much we eat a particular food, but the variety of foods we eat that are rich in essential nutrients. Consuming these ten foods above will make sure that you do get the essential stuff.