Top 10 Foods For Men In Their 50s
For men over 50, the best kinds of foods and diets are those that can help them deal with the numerous changes that their bodies undergo while going through the aging process. It is common knowledge that women go through the menopausal phase; however, as men age, their bodies go through subtle changes known as andropause. This stage comes with enlarged prostate, lower metabolism, slowly decreasing levels of testosterone, increased risk to cardiovascular problems, and other related health problems.
If you are experiencing these changes, your ability to sleep and concentrate as well as your moods, prostate health, and sex life may be affected. Counteracting these changes requires that you eat the right kinds of foods. These foods will increase your energy, improve mental acuity, boost your immune system, and help in the management of various health problems. Here the top ten foods for men in their 50s.
Cruciferous vegetables such as radishes, cabbage, bokchoy, kale, cauliflower, Brussels sprouts, broccoli sprouts, and broccoli rank among the top foods for men in their 50s. High in fiber, cruciferous vegetables are very effective at preventing bladder cancer (and other forms of cancer), especially if they are eaten raw.
Try to eat at least one cup of berries each day. Although all berries positively impact your health, acai berries and blueberries are very high in antioxidants and particularly good for the brain. If you have trouble with your memory, berries are just the thing for you since they are rich in fiber and vitamin C. Berries and foods like tea and apples are very rich in flavonoids known as anthocyanins. A Harvard study found found that men who ate more of these flavonoids were 40% less likely to develop Parkinson than those who ate less.
Red and Orange Fruits
These kind of fruits are high in beta-carotene, (a vitamin A precursor) which helps the body fight off cancer and other diseases. They include beets, sweet peppers, chili peppers, tomatoes, pomegranates, and red and orange bell peppers. Chili peppers help to improve moods through the release of endorphins. They also boost the body’s metabolism and also work as blood thinners.
Green Leafy Vegetables
Green vegetables such as spinach contain high concentrations of lutein, which help with erectile function by increasing blood flow to the penile area. Green leafy vegetables contain potassium and folate and are excellent non-dairy sources of calcium, which is good for your bones. Men are susceptible to osteoporosis just as women are; however, eating green leafy vegetables can help reduce this risk. Research show that men who consume large amounts of leafy greens also have reduced risk of developing aggressive prostate cancer.
The fiber contained in whole grains like wheat, brown rice, barley, and oatmeal helps to calm inflamed tissues and keeps the heart and colon healthy. Oatmeal is great at lowering cholesterol and is also high in protein and fiber. Whole grains also regulate insulin and blood sugar levels since the body digests them more slowly than refined grains. Consuming at least 5 grams of fiber each day through whole grain cereals lowers the risk of developing metabolic syndrome and type 2 diabetes. For best results, add quinoa (a grain-like seed) to your whole grain diet to ensure a complete source of protein.
Fish Rich in Omega 3
Some fatty fish such as sardines, tuna, salmon, and non-fish foods like walnuts and flaxseed are excellent sources of omega-3 fatty acids and help improve brain, prostate, and heart health of men in their 50s. You can sprinkle flaxseed on oatmeal, salad, or yogurt for heart health and mood improvement. When buying fish, choose wild salmon or tuna, which is high in selenium and niacin and good for the heart.
Green tea is good for the brain, helps prevent prostate cancer, has a lot of cardiovascular benefits, and reduces levels of cholesterol. Studies done with MRI scans show that individuals who drink green tea showed a higher level of activity in the memory area of the brain.
Beets and Tomatoes
Vegetables such as beets that have high nitrate content can improve sexual health while carrots are good for the skin and can help fight cancerous cells and inflammation. The lycopene present in watermelon and tomatoes stimulates sexual health, fights against prostate cancer, and promotes healthy prostate size.
Beans and Lentils
Busting with protein and fiber, lentils and beans are great substitutes for meat. Beans top the list of natural cancer killers, with white kidney beans known to have the greatest effect on cancer cells. Black beans contain anthocyanins (for improved brain health). Studies undertaken by Loma Linda University show that individuals who eat beans three times a week are at reduced risk of developing colon polyps which can lead to colon cancer.
Though tiny, nuts are packed with a lot of health benefits and are considered to be the best foods for men in their 50s. Brazil nuts improve your prostate health while almonds can improve your mood and sleep. For muscle growth and anti-inflammatory properties, walnuts are your best bet. Research has also shown that they are awesome at fighting prostate cancer. Pistachio nuts can help improve erectile function, lower cholesterol levels and protect the heart.
Proper nutrition can help men in their 50s ward off many of the health problems that come with aging. Incorporate the above 10 foods into your diet for optimal health in your middle years.