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10 Superfoods Men Should Eat Every Day, Say Dietitians

How healthy do you think you are? If you're a man (presumably why you're reading this article), it's likely that you believe you're leading a healthy lifestyle. A recent Cleveland Clinic nationwide survey revealed that a staggering 81% of men said they felt that they were relatively healthy; however, the unfortunate reality is that men's self-reported daily habits paint a vastly different—and alarming—picture.

When asked about their health habits, the survey found that 83% of American men experienced stress in the last six months, 44% don't get an annual physical, 44% don't take care of their mental health, and only 50% have been screened for common cancers, including prostate, colorectal, skin, testicular, and bladder. This is particularly concerning considering that data shows that men face a significantly higher risk of heart disease, lung disease, prostate cancer, and stroke—with the latter being the leading cause of death among men—compared to women.


1). Brocolli While there are various superfoods beneficial for men's health, one of the most significant is the humble broccoli," says Manaker. "This green vegetable is loaded with essential nutrients like vitamins C, K, and A, and fiber." Manaker adds that what truly makes broccoli stand out as a helpful superfood for men "is its high sulforaphane content, a compound studied for its potential to fight cancer." This can be important for anyone, but research has found that men have an overall higher chance of dying from cancer than women.

2). Salmon Fatty fish carries tons of health benefits, and salmon is one of the healthiest. According to Manaker, "This fatty fish is incredibly rich in omega-3 fatty acids, which are essential for a healthy heart, and specifically, omega-3s are known to reduce inflammation, lower blood pressure, and decrease risk factors for disease." Pursuing a healthy heart is important for men at any age, especially because men seem to be at a generally higher risk for heart disease.

3). Nuts Still focusing on heart health, eating a variety of nuts like almonds, pistachios, cashews, and walnuts can help support a healthy heart for men as they age. "These small powerhouses are packed with protein, fiber, and essential fats, making them a highly nutritious snack choice," says Manaker. "Walnuts contain high levels of alpha-linolenic acid, a type of omega-3 fatty acid known for its heart-health benefits, and pistachios are packed with antioxidants and provide all nine essential amino acids, making it a complete plant protein."

4). Avocado According to Tom Smurr, RD, avocado is another superfood that men may want to consider adding to their diets. "Extremely versatile, avocado provides completely natural fat and is a great source of fiber and potassium," says Smurr. "This makes it a powerhouse to feel full longer, stay regular, and replenish hard-to-get electrolytes."

5). Mushrooms You may want to start adding mushrooms to your meals, whether it's sautéing them with other vegetables or adding them to your salad, because "Mushrooms are another superfood that can significantly contribute to men's health," says Manaker. For one, "They are sources of nutrients like vitamin D, selenium, and antioxidants, which are vital for maintaining good health, and the presence of antioxidants in mushrooms aids in reducing the risk of chronic diseases by combating harmful free radicals."

6). Quinoa Whole grains in general are helpful for your heart, and a diet rich in whole grains can help manage cholesterol levels, blood pressure, and heart disease risk—all things that are helpful for men as they age.

7). Tomatoes are a common superfood full of powerful antioxidants. "One antioxidant found in tomatoes, lycopene, has been associated with protection against chronic diseases such as prostate cancer and cardiovascular disease," says White.

8). Black Beans As you can see, heart health and the prevention of heart disease is an important focus for men, and consuming superfoods that are high in fiber and heart-healthy antioxidants is crucial for this goal. According to White, black beans are another great superfood for men because "they are an inexpensive source of significant amounts of fiber, protein, and phytochemicals." Phytochemicals are active plant compounds found in a variety of fruits, vegetables, legumes, and other plant products, and research has shown that these compounds may aid in preventing cardiovascular disease. The benefits don't stop there. "Black beans and other legumes have also been shown to aid in the control of blood glucose," says White. Over time, consistently high blood glucose levels can cause damage to your blood vessels and potentially lead to heart-related complications, so managing blood glucose is a valuable step in pursuing a healthy heart.

9). Blueberries are a popular superfood known for their extremely powerful antioxidants, specifically a group of flavonoids called anthocyanin, which White says can contribute to a multitude of health benefits for men. "Regular, high intake of blueberries has been linked to weight loss and maintenance, reduced risk of cardiovascular disease risk, and neuroprotection," says White, "and these results from observational and clinical studies are likely related to their high anthocyanin levels." One report published in Nutrients shows that the polyphenols (plant compounds) found in blueberries have also been linked to lowering and managing LDL cholesterol (the "bad" cholesterol), which can help in the prevention of heart disease.

10). Yogurt According to Smurr, men should consider eating more yogurt, as this superfood "is a well-balanced, all-in-one snack or breakfast that combines fat, carbohydrates, and protein in a way few other superfoods can." He adds that "Full-fat (or whole milk) yogurt can be more difficult to find at the store but will do a better job of helping you feel full and providing long-term energy for lulls in between meals"