The Top Superfoods for Women & Men
It goes without saying that women and men require different nutrients to keep their bodies functioning smoothly—from hormone balance to reproductive health—so it’s no surprise that our diets may differ. Luckily, there are foods that provide exactly what each side needs, so if you're wondering what to eat more of, we've got you covered. Here are 10 of the best foods for women’s health and 10 for men.
1. Soy
Soybean products, like edamame, tofu, tempeh, miso, and soy milk, can do wonders for women's health, given that they're high in plant-based compounds called phytoestrogens that mimic the effect of natural estrogen in the body. Consuming foods that contain phytoestrogens is especially useful when going through menopause, as it helps ease symptoms like hot flashes.
2. Leafy Greens
Leafy greens like kale and spinach are rich in essential vitamins and minerals—think iron, calcium, folate, and vitamins A, C, and K—that are extremely beneficial for bone and reproductive health. Women are more likely than men to experience osteoporosis due to hormonal changes during menopause, so eating more of these greens can keep bones strong, and consuming foods with folate helps lower the risk of birth defects during pregnancy.
3. Legumes
Legumes, such as beans, chickpeas, and lentils, are loaded with protein and fiber, which are essential for not only keeping the body functioning smoothly and ensuring you stay fuller for longer, but also help reduce the risk of heart disease. After menopause, women are more likely than men to suffer from heart-related issues, so getting into the habit of eating more legumes may be beneficial.
4. Berries
Berries like strawberries and blueberries are packed with flavonoids and antioxidants that help protect cells from damage, fight inflammation, and boost skin and brain health. Menopause can significantly affect cognitive function, so women should load up on those juicy, sweet berries!
5. Papaya
Rich in beta-carotene, lycopene, and antioxidants, papaya can do wonders for warding off heart disease and reducing the risk of cervical and breast cancers. Plus, its high vitamin C content can boost skin health by supporting collagen production.
6. Fatty Fish
Fatty fish, like salmon, mackerel, and sardines, are loaded with heart-healthy fats: omega-3s. These fats help improve breast milk quality, reduce the risk of cardiovascular disease, and fight inflammation. Sardines in particular typically contain less mercury, making them a top choice for those wanting to add more fatty fish to their diet.
7. Sweet Potatoes
Not only are sweet potatoes loaded with beta-carotene—which the body converts to vitamin A and is especially useful during pregnancy and breastfeeding—but they're also rich in other essential vitamins and minerals, like iron, copper, potassium, and fiber. Just eating one a day can keep your body strong and healthy.
8. Nuts & Seeds
You probably already know that nuts and seeds are loaded with heart-healthy fats, but they also contain nutrients that support brain health and memory—something women may need a boost in during menopause. So, if you ever need a snack, just munch on a handful of almonds and walnuts, or sprinkle flaxseed on top of your yogurt.
9. Low-Fat Yogurt
Yogurt is loaded with calcium, which helps maintain strong bones—something women (and men) will need to take better care of as they age. For maximum health, pick plain, low-fat varieties over sweetened ones that are high in saturated fat, then top with nuts and seeds to reap more benefits.
micheile henderson on Unsplash
10. Avocados
Avocados are high in good fats, which help lower your LDL (bad) cholesterol and boost your HDL (good) cholesterol. For women, keeping your cholesterol levels in check will help lower your risk of heart disease, which again, increases after menopause.
Now that you know which foods to eat more of for women's health, read on for the 10 best foods to eat for men's health:
1. Cherries
Cherries are loaded with anthocyanins, an anti-inflammatory that protects the body against cell damage and may reduce the risk of chronic diseases, like cancer and heart disease. Tart cherries, in particular, are more rife with anthocyanins. Research has also shown that this fruit is great at preventing gout, which is more common in men than women.
2. Oysters
There's a reason why oysters are known as nature's aphrodisiac, and it's because they're packed with zinc, a mineral that's especially important for boosting testosterone levels and overall fertility. Eating more shellfish may also reduce the risk of prostate cancer.
3. Whole Grains
Women may be more likely to develop cardiovascular disease after menopause, but men are just as susceptible. That's why it's important to incorporate heart-healthy whole grains into your diet, like brown rice, quinoa, and oats. An easy place to start? Have oatmeal for breakfast.
4. Tomatoes
Another heart-healthy food to add to your list? Tomatoes. Loaded with lycopene, consuming more of this juicy red superfood may help lower your risk of cardiovascular disease and certain cancers, such as prostate cancer. Plus, tomatoes are rich in other essential nutrients, like vitamin C, potassium, and fiber.
5. Lean Red Meat
While you should still enjoy red meat in moderation, given that consuming too much of it can increase your risk of certain cancers, like colon cancer, choosing leaner varieties may be the smarter choice. Packed with protein and leucine, an amino acid that builds muscle, incorporating lean red meat into your diet allows you to have your cake and eat it, too.
amirali mirhashemian on Unsplash
6. Turkey Breast
Looking for an even leaner protein? Reach for turkey breast! Rich in B vitamins, zinc, and selenium, this lean meat gives your body the boost you need without bogging you down with unhealthy fats, so don't be afraid to load your sandwich up with it.
7. Ginger
Oysters aren't the only food that can help boost testosterone and fertility. Ginger is another popular choice for men, and it works by improving blood flow, which may enhance arousal. Plus, this spicy root offers plenty of other health benefits, such as reducing inflammation, lowering blood pressure, and easing muscle pain.
8. Bananas
Another fruit men should stock up on? Bananas. Loaded with potassium, bananas are great for preventing muscle spasms, strengthening bone health, and lowering blood pressure. If you're wondering what to top your breakfast oatmeal with, bananas should be your pick.
9. Fatty Fish
Fatty fish isn't just good for women—it's great for men, too. As previously mentioned, salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are incredibly beneficial for supporting heart health. Plus, it's another protein option for those easing off red meat.
10. Dairy
Dairy is loaded with—you guessed it—calcium, which is needed to maintain strong, healthy bones. While men aren't as likely to experience osteoporosis as women, they're still susceptible to it, especially after age 50, so it's important to incorporate more dairy into your diet.
KEEP ON READING
Pick A Side: 20 Foods You Either Love Or Hate
20 Dairy-Free Dinner Ideas That Keep Your Gut Happy
