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10 must-have foods that men should make an inseparable part of their diet

good looking manThey don't say men are from Mars and women from Venus just like that. Both the genders are dissimilar to each other in many aspects—even their nutritional needs vary considerably.

Let's discuss 10 must-have foods that men should make an inseparable part of their diet. These foods will not only keep men all hunky and fit, but also make them glow with good health and pride at their sexual capabilities.

1. Bananas

bananaCreamy, rich, and sweet, almost everyone loves bananas. Besides being a quick energy snack, bananas are loaded with potassium that plays a vital role in regulating blood pressure, and enhancing the immune system. In addition, potassium aids in protein metabolism, formation of new red blood cells and promotes efficient nerve functioning.

A research published in the Archives of Internal Medicine shows that men who eat bananas regularly have a sizeably reduced threat of stroke and other heart complications. Studies also reveal that bananas have two important sexual hormone regulators—bromelain and B vitamins—in large amounts.

These help improve sexual function, desire, and virility. Being rich in carbohydrates, bananas make great recovery food, especially after a strenuous workout session.

2. Cruciferous vegetables

cauliflowerVeggies like broccoli, cabbage, brussels [a vegetable first found in Europe, now cultivated in California] and cauliflower are rich in vitamin C, beta carotene and an important chemical called sulforaphane.

All these nutrients stimulate our body to generate enzymes that demolish carcinogens. Scientists at the Fred Hutchison Cancer Research Center say that men who ate at least 3 – 4 servings of cruciferous veggies on a weekly basis had significantly low chances of developing prostrate cancer.

Another Harvard university study states that these veggies also bring down the levels of homocysteine—an amino acid associated with an increased risk of heart problems.

3. Oysters

Eating just a few oysters on a weekly basis can completely satisfy the body's requirement of zinc. Several studies show that zinc deficiency is a notable cause of male impotence, as it plays an important role in increasing testosterone levels in the blood. This in turn amplifies libido, cuts down fatigue, and improves overall sexual health.

Zinc is vital for testicular and prostrate health, which in turn leads to better ejaculations and enhanced sexual satisfaction. The mineral is also responsible for reducing the body's production of a hormone called prolactin, which hinders with a satisfactory sexual arousal.

Vegetarian sources of zinc include cheese, beans, onions and peanuts. However, since the quantity of zinc in vegetarian sources is not as high as it is in non-vegetarian sources, vegetarians can opt for zinc supplements to get its benefits.

4. Whole grains

whole wheat sandwichExperts at the American Dietetic Association say that if a man wants good heart health, strong muscles and a lean and fit waistline, then he should eat whole grains. Whole grains are loaded with vitamins B and E, fibre, iron and magnesium.

Besides this, they are abundant in thiamin [vitamin B1] and riboflavin [vitamin B2] that keep your energy levels high throughout the day [and night] and niacin that is responsible for the secretion of histamine—a chemical that triggers orgasms. A study made at the Harvard School of Public Health reveals that men who ate whole grains—in the form of cereals, bread or rice—had better-functioning and healthier lungs than those who didn't.

Being abundant in fibre, whole grains aid digestion and keep problems like piles and fissures at bay—both problems that commonly affect more men than women.

5. Brazil nuts

brazil nutsThese nuts are the best source of a vitamin called selenium that not only results in production of healthy sperms but ensures the sperms are all at their active best. According to a research conducted by the American Dietetic Association, it was observed that when men having fertility issues were fed a high-selenium diet, there was a remarkable improvement in the health and viability of the sperms they produced.

[In case of non-availability of Brazil nuts due to any reason, wheat germ is a good alternative. However, it is not as abundant in selenium as Brazil nuts] Brazil nuts are also rich in vitamin E that guards the sperm cells from any damage caused by free radicals.

6. Tomatoes

Researchers at Harvard University found that men who consumed more tomatoes were only protecting themselves better from prostrate cancer—lycopene, the antioxidant found abundantly in tomatoes is the hero here. In fact, they revealed that men who ate tomatoes even 2 – 4 times a week drastically decreased their risk of getting prostrate cancer.

The researchers, however, found that lycopene works best when cooked. So it is recommended that men have cooked tomatoes instead of eating them raw or as juice.

7. Sesame seeds

Sesame seeds are rich in arginine [an amino acid responsible for the synthesis of nitric oxide]. This nitric oxide enhances blood flow through the body, especially to sexual organs and back—efficient blood circulation is the solution to most fertility problems in men [such as premature ejaculation, low sperm count, impotence and so on]. Just add a handful of roasted sesame seeds to your salad, cereal or cooked grains and reap the benefits.

8. Blueberries

BlueberriesThese little berries have plenty of soluble fibre and other vital compounds that soothe our blood vessels and improve circulation. Better blood flow to your sexual organs is the secret for a stronger and longer erection, maximum sexual potency, above all performance.

In fact, after extensively studying the effect blueberries had on a man's sexuality, researchers at the University of Maine conclude that these humble fruits can do more wonders than even Viagra. Just make sure you eat these yummy little things at least 3 – 4 times a week, either raw or as fresh juice.

9. Peppers

Capsaicin, the compound in pepper responsible for the hot taste, offers great benefits to men. According to a study by scientists at the Cedars-Sinai Medical Center and the Keio Medical Center in Tokyo, capsaicin causes cancer cells [especially those responsible for prostrate cancer] to kill themselves.

The scientists also found that capsaicin has the ability to release endorphins, stimulate metabolism and inhibit body inflammation. Just half a tablespoon of chilli pepper flakes added to food is enough to give all these benefits.

10. Omega-3 rich foods

Scientists at the University of California found that men who ate fatty fish or its oil supplements, flaxseeds, and walnuts had high levels of omega-3 fatty acids in their blood. Such men showed almost no risk of inflammations and prostrate cancer in their body.

Another interesting study conducted by research scholars at the University of Illinois showed that regular consumption of omega-3 fatty acid-rich foods boosted a man's fertility quotient to a great extent.

In the study, such men reportedly showed better sex drive and a high sperm count. Even more notable was that the sperm of these men were of superior quality and more active as compared to sperms of men who had low levels of omega-3 fatty acids in their body.

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