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An old saying goes. “A way to a man’s heart is through his stomach”. This not only referred to the old times when men would log in hours of hard manual labour and engage in a sumptuous home cooked meal, but it also applies to the men nowadays.

Most often women have always been the ones to take good care of their health. Either by engaging in silly diet plans, or counting calories as they consume, or by simply checking on what they eat. And it is the men who seem to be careless about what goes into their stomachs as long as they are satisfied.


Yes, no doubt most men workout at the gym, but that is only to beef up – or what they call it enhance their masculinity.

Just working out does not steer you away from chronic health conditions and lifestyle diseases that are taking this generation by a storm. A good diet and being watchful of what you consume also plays an active role to help you avoid the dangers of chronic diseases.

It is imperative to consume the proper nutrition and replenish your body with a variety of the important food groups. But you already know this right?

Then why do most men engage in particular food groups like just proteins and protein supplements for the fitness adherents, or a high carbohydrate diet of rice, chicken, potatoes with an occasional serving of salad.

Even athletes are guided or you may say “misguided” to just consume fish, rice, pasta and chicken for optimum performance. Ultimately causing these athletic professionals to face nutritional deficits in future.

It is important to understand the fact that eating one type of food or a bunch of particular foods is not going to help, one must have a balanced diet consisting of all essential nutrients.

Supperfoods to maintain male physique and prevent prostate cancer

Another fact to keep in mind is that just as women require particular nutrients during menopause or pregnancy, men too need nutrients that can help them maintain their physique, prevent prostate cancer, etc.

This constellation of nutrients can be acquired from a class of foods called “superfoods”. Superfoods are a group of foods that have “super” properties or what we may call a constellation of nutritional benefits. They help fuel workouts, optimize the immune sytem, enhance recovery and most importantly bring about a wide range of health benefits especially the male section of society.

So what are the foods that boost male health:


f)    Soybeans and soy based products – who says that soy is only meant for menopausal women? Recent study has shown that the consumption of soy beans reduces prostate cancer risk. It is not only rich in isoflavones but is also a source of soluble fiber and complex carbohydrates required to regulate blood-glucose levels and sustain energy, which is the need of the hour for most men.

g)    Multigrain or whole grain products – the next time you spread butter on your bread make sure its whole grain or multigrain. Not only are they packed with good carbohydrates which is essential to sustain energy levels throughout day whether you are working or hitting the gym, it also has a low glycemic index and is packed with dietary fibre which is important for digestion.

h)    Peanut butter – unlike the normal butter that we use, peanut butter I made up of monounsaturated fats – the type that it good for you. Researchers predicted that peanut butter could reduce heart-disease risk by causing a drop in triglycerides while still maintaining HDL or the "good" cholesterol levels.

i)    Eggs – apart from being packed with proteins they are also loaded with various vitamins and minerals that form an essential part of the diet. Even though the yolk contains saturated fat, it only makes up a small amount which can well be overlooked.

j)    Fatty fish – no superfood list would be complete without including omega 3 fatty acids. And this can be got mainly from the consumption of fatty fish like salmon, sardines and tuna. Omega 3’s are polyunsaturated fats which are the preferred type of fats for your diet as they help reduce inflammation ( like certain kinds of arthritis), benefit the immune and cardiovascular system reduces the risk of prostate cancer.

So avoid spending all your savings on those extensively marketed multivitamin or protein supplements many of which are run-of-the-mill products. Include these superfoods in your diet and you will notice wonders in your health and well-being.

  • American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December 1999.