The ABCs of the male diet

WHAT YOU NEED TO KNOW ...

• Men are more likely to suffer from coronary heart disease than women, and it is in their hands to control this risk through physical exercise and diet.
• Food does not work miracles, but in case of hair loss ensuring the intake of certain nutrients (selenium, zinc, biotin ...) is important.
• Lifestyle and eating habits can influence sperm quality and therefore male fertility.

HEALTHY heart

Among the health problems most commonly associated with men are pathologies. When women reach menopause, the risk of suffering from this type of disease begins to equalize, but until then, coronary problems are more typical of men. There are extrinsic factors such as exercise and diet that can have a very positive influence on our health, reducing this risk. In this case we will look for foods poor in saturated fat and cholesterol and rich in monounsaturated and polyunsaturated fatty acids, especially of the omega 3 series, and also rich in antioxidants:

• ,, flax seeds.
• Olive oil.
• Fresh fruits and vegetables, legumes and nuts (walnuts, almonds, hazelnuts, almonds and pine nuts).

PREVENT PROSTATE PROBLEMS Some of the most common health problems in men are related to the prostate. Although it is true that more research is required to provide data and specific treatments, it is also true that lycopene, a carotenoid with antioxidant properties found in tomatoes, has positive effects against prostate diseases.

A diet rich in lycopene is considered to reduce the risk of suffering from it in people with a genetic background. On the other hand, pumpkin seeds also seem to have a positive effect on this type of pathology. Thus, although these foods are not yet considered as part of the treatment, their intake can be beneficial.

hair loss It is common in many men to worry about hair loss, which can be favored by different causes such as aging, genetic reasons, certain pathologies or the use of certain drugs or treatments, poor hair care, etc. But there are also dietary causes that can influence hair loss such as malnutrition and specifically vitamin and mineral deficiency, and following any of the so-called miracle diets because they are excessively low in calories, among other reasons.

According to the European Food Safety Authority (EFSA), the micronutrients that contribute to hair maintenance are biotin, copper, selenium and zinc. It is not common in Europe that there are deficiencies of these nutrients, but it does not hurt to make sure that our intake is sufficient through adequate nutrition.

• Biotin: cereals, chocolate, egg yolk, legumes, milk, nuts ...
• Copper: oysters and other shellfish, cereals (whole grain), legumes, nuts, potatoes, dark leafy vegetables, dehydrated fruits, cocoa, black pepper ...)
• Selenium: vegetables (mainly), fish, shellfish, red meat, grains, eggs, chicken ...)
• Zinc: meats, especially dark meats, nuts, whole grains, legumes ...)

FLAT STOMACH One of the aspects that differentiates us is in body morphology. Thus, while female or gynoid obesity is identified with an accumulation of fat in the hips and thighs causing a shape similar to a pear, fatty deposits in men tend to accumulate at the abdominal level, generating what we know as android or fit obesity. of Apple. Apart from an aesthetic issue, the fat deposited at the abdominal level is more easily mobilized than that of other areas of the body, which means that it should be easier for us to get rid of it. But that it is more easily mobilized also means that more passes into the blood and therefore increases cardiovascular risk.

Carry out avoiding excess fat such as that which can come from sausages and fatty meats, whole dairy products, pastries, fried foods, sauces, fatty stews ...

Avoid alcoholic beverages and soft drinks, both tend to have a high calorie intake, and alcohol directly contributes to the growth of fatty deposits. Perform regular physical exercise to increase energy expenditure.

FERTILITY Lifestyle and diet also influence sperm quality and sperm. Both alcohol and tobacco have been linked to poorer sperm quality and therefore the elimination of these toxins is part of the actions that must be carried out if you are looking for a pregnancy.

It is also important to take care of the diet and certain nutrients, such as omega 3 fatty acids and specifically DHA (it comes from fish, especially oily fish, and algae), since when it is insufficient there is a lower concentration and mobility of sperm and an increase of abnormal forms. On the other hand, we must take care of our diet by seeking a rich intake of fresh products since the reduction in the intake of fruits has been associated with the risk of oligozoospermia (low amount of sperm in semen).