Healthy Eating For Middle Aged Men

Middle age men are making an effort to improve their lifestyles. They are exercising more than the previous generation and they are making an effort to practice good nutrition. This article will discuss the best foods for the baby boomer generation.

Women in middle age experience menopause, which is the abrupt cessation of the decrease in estrogen production by their ovaries. Men have their own more subtle changes as they age called andropause. With andropause come slowly decreasing testosterone levels, lower metabolism, an enlarged prostate, and an increased risk for cardiovascular problems and other diseases. These changes can affect your sex life, mood, ability to sleep, concentration, and prostate health.
Eating the right foods can help increase your energy level, lower your cholesterol and blood pressure and even improve your sex life. Eating a variety of healthful foods will strengthen your immunity and help you age better. Eating plenty of fiber is also important to keep your digestive track running regularly and decrease the risk of colon cancer.
Nuts

Nuts are some of the best foods for men over 50 for many reasons. Nuts are good for your heart health, but they also pack other benefits in a tiny space. Almonds can improve your sleep and mood. Brazil nuts are helpful for proper prostate functioning. Walnuts have anti-inflammatory properties that are good for muscles. Pistachio nuts can help lower cholesterol, protect your heart, and improve erectile function.
Cruciferous Vegetables

Cruciferous vegetables like broccoli, broccoli sprouts, Brussels sprouts, cauliflower, kale, bok choy, cabbage, radishes, and others are some of the best foods for men over 50. They help prevent bladder cancer and other types of cancer (especially when eaten raw) and they are high in fiber. Don’t believe us? Here are 10 reasons to eat broccoli and some studies on how eating vegetables can reduce prostate cancer progression.
Berries

Aging men should try to eat one cup of berries per day. All berries are good for you, but blueberries and acai berries are highest in antioxidants and are especially good for the health of your brain. Feeling forgetful? Pop some berries. Berries are high in vitamin C and fiber. Berries and other foods like apples and tea are rich in flavonoids called anthrocyanins. A study from Harvard found anthrocyanins to be especially beneficial to men in preventing Parkinson’s. Men, but not women, who ate the most of this flavonoid were 40% less likely to develop Parkinson’s than men who ate the least about.
Red and Orange Fruits and Vegetables

Red and orange fruits and vegetable are so good for you. They are high in beta-carotene, which is a precursor to vitamin A, which can help your immune system fight cancer and other diseases. Red and orange bell peppers, pomegranates, tomatoes, beets, carrots, sweet peppers, and chili peppers all top the list for the best foods for men over 50. Chili peppers can help improve your metabolism, work as blood thinners, and even increase your mood by releasing endorphins. Sweet potatoes have been shown to prevent diabetes and many other diseases such as Alzheimers, Parkinsons, cancer, heart attack, and stroke. They even help with skin health and wrinkles. Beets and other vegetables high in nitrates may improve sexual health, and carrots are good for your skin and for fighting cancer and inflammation. You can’t beat lycopene health benefits for men. Lycopene from tomatoes and watermelon help to help boost sexual health while promoting a normal prostate size and fighting against prostate cancer.
Beans and Lentils

Filled with fiber and protein, beans and lentils make a great meat substitute. Like berries, black beans contain anthrocyanins, which are especially good for brain health. People who eat beans at least three times a week experienced a 33% reduced risk of colon polyps (which often lead to colon cancer).
Green Leafy Vegetables

Dark green vegetables are good for your brain health and sexual health. Spinach is high in lutein and can even increase blood flow to the penis, helping with erectile function. Green leafy vegetables are high in folate and potassium, plus they are a great nondairy source for calcium, which is good for your bones. A study reported that that men who ate greater amounts of leafy green vegetables had a 34% reduced risk of aggressive prostate cancer.
Whole Grains

Whole grains are high in fiber and protein too. Oatmeal is one of the best cholesterol lowering foods because oatmeal is high in fiber. The fiber found in whole grains such as oatmeal, barley, brown rice, and wheat calms inflamed tissues and keep the colon and heart healthy. Consider adding quinoa, which is technically a grain-like seed that is a source of complete protein, to your diet of whole grains.
Foods Rich in Omega 3

Some of the best foods for men over 50 are foods high in omega-3 fatty acids for heart, prostate, and brain health. This includes certain fatty fish like wild salmon, tuna, and sardines, and non-fish foods like flaxseed and walnuts. Flaxseed is a high-fiber mood lifter and it improves heart health. Sprinkle flaxseed on yogurt, salad, or oatmeal. When shopping for fish, buy only wild salmon. There are other benefits to eating these fish as well. Tuna is high in niacin for your heart and selenium. It preserves elastin for tighter skin. Some foods that contain omega-3 fatty acids and also contain the mineral zinc are oysters and Alaskan king crab legs. Zinc plays a role in prostate health and sexual health.
Green Tea

Drinking several cups of green tea per day helps prevent cancers such as prostate cancer, plus it provides cardiovascular benefits by improving blood flow and it helps lower cholesterol. In addition, green tea is good for your brain.
Heart-Healthy Oils

The best foods for men over 50 include heart-healthy oils such as olive oil, seeds, nuts, and avocado. Avocados are high in monounsaturated fat and have the ability to help lower cholesterol and reduce inflammation for cells and joints. Heart-healthy oils also are good for prostate health. Some studies on heart healthy food for prostate cancer demonstrated that these foods slowed progression of cancer and increased survival.
Healthy Spices for Men over 50

There are spices for your food that are also available in supplement form. Curcumin, which is derived from turmeric, is good for fighting tumors and it has anti-inflammatory properties that are beneficial for rheumatoid arthritis, prostatitis, and other inflammatory conditions. Cinnamon has many health benefits for aging men as well, including regulating blood sugar lowering cholesterol, helping relieve arthritis pain, and boosting cognitive function and memory. Garlic is another flavoring for food that is one of the best foods for men over 50 because it can lower risk for benign enlargement of the prostate gland.

Bottom Line:
After age 50, it is imperative to your health to develop a healthy lifestyle, which includes regular exercise and paying attention to your nutrition. You will feel better, think better, and fight disease better if you give your body the nutrients and tools it needs to work its best.
This article was inspired by an article on Best Foods For Men Over Age 50.

– See more at: http://www.prostate.net/2013/nutrition/best-foods-for-men-over-50/#sthash.HTb3i2SK.dpuf

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