Growing up, we'd often hear our parents say, "we are what we eat" after eating a burger and fries. Although we didn't evolve to become beef patties or potatoes, our diet does affect our health. In honor of Men's Health Week, Medical Daily has rounded up the 6 best foods that boost male health, and explained how these nutrients help protect against the most common health issues.

Eating healthy gives us the power to prevent chronic diseases, including stroke, diabetes, cancer, and heart disease — the leading cause of death for men in the U.S. Men's nutrition is affected by age; the older a man gets, the slower his metabolic rate. They also get less physical activity and have less energy as the years go by. This leaves men susceptible to the aforementioned diseases. Men can make their diet more nutrient dense, and modify other personal health habits to lower their risk for these illnesses.

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Take a look down below at the best 6 foods to eat, from avocados with burgers to yogurt, to boost male health at any age.

Green Vegetables

Green vegetables like spinach, broccoli, kale, among many others, are excellent sources of the nutrient folate. A study conducted at Harvard University found men who ate more folate were 30 percent less likely to develop peripheral artery disease (PAD) — a circulatory condition in which narrow blood vessels reduce blood flow to the limbs. Folate works by lowering blood levels of homocysteine, which is an amino acid that irritates the lining of the arteries, and allows plaque buildup to occur. High levels of homocysteine is known to be a significant risk factor for PAD.

Grapefruit, Oranges, And Peaches

Men who eat at least 200 milligrams (mg) of vitamin C per day can improve their sperm counts and motility. A study conducted at the University of Texas Medical Branch found a group of men — heavy smokers with poor sperm quality — who took vitamin C daily, showed an improvement in the quality of their sperm. Those who took 1,000 mg of vitamin C a day showed a greater boost in sperm counts.

Avocados With Burgers

A small pilot study conducted at the University of California, Los Angeles, found eating avocados with burgers helps support normal vascular function. Men who ate a 250-gram hamburger with 68 grams of avocado had less blood constriction compared to those who just ate a burger patty on its own. One-half of a fresh medium Hass avocado with a burger could curb the production of compounds that contribute to inflammation in healthy men.

Burger with avocado
These foods, from avocados with burgers to yogurt, may prevent common health issues men face. Photo courtesy of Pixabay, Public Domain


Men can reduce their risk of prostate cancer by about 20 percent by eating more than 10 portions of tomatoes each week. A British study found eating the recommended five servings of fruit or vegetables or more a day led to a 24 percent decreased risk compared to men who ate two-and-a-half servings or less. The researchers believe the antioxidant lycopene — found in tomatoes — protects against DNA and cell damage.


Men who add beans to their diet can decrease their risk of a heart attack. A study conducted by the Harvard School of Public Health found eating just one serving of beans per day led to a 38 percent lower risk of a heart attack, and also reduced LDL "bad" cholesterol levels. However, more than one serving per day did not provide any further decreased risk.


Probiotics, found in yogurt, are healthy bacteria that help protect the gut and intestinal tract from disease-causing germs, strengthening the immune system. A Swedish study found factory employees who drank a daily supplement of Lactobacillus reuteri, a specific probiotic that stimulates white blood cells, had 33 percent fewer sick days than those given a placebo. Yogurts that contain the label "Live and Active Cultures” contain beneficial bugs.

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Diet modifications that include these 6 foods can boost men's health and longevity.

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