A balanced diet can support men’s overall health, including cardiovascular health, muscle maintenance, bone conditions, and, of course, prostate health. There are so many dietary supplements that are already recommended for men’s health. But here are some foods that have been researched for many decades in numerous clinical trials. And nutrients proved to be effective in critical aspects.

Oyster
Oysters are commonly known as good food for men due to their nutrient-rich characteristics. There are many minerals and especially zinc is rich in the oyster at high levels. As a trace element in humans, zinc can not be stored in the human body, therfore we need to intake zinc regularly from foods like oysters. Zinc in the human body has many biological benefits, like immune support and the organization of DNA, RNA, and proteins. And the high content of zinc directly helps men’s health. In an aspect of reproductive health, zinc in oysters regulates the production of male hormones, testosterone, quality of sperm, and other sexual functions.
To produce testosterone, zinc is essential. In the USA, zinc deficiency is prevalent, and a severe lack of zinc is linked to hypogonadism, a disease in sex glands that do not produce enough hormones. From studies, now we know serum testosterone concentrations were significantly correlated with cellular zinc concentrations (1). Zinc supplementations over 6 months resulted in an increase in serum testosterone, and the result shows that zinc plays a crucial role in modulating testosterone levels. Maintaining testosterone is important for muscle mass, bone density, and vitality in male body.
To improve the quality of sperm and fertility, zinc is also important. Zinc level is a key indicator of sperm count and realted proteins. It is essential for maintaining healthy conditions of reproductive organs and regulate the progress of spermatogenesis. Zinc deficiency has bad effects on sperm abnormalities and its concentration in semen. Zinc also functions as an antioxidant; it protects sperms from oxidative stress and toxins. For these reasons, zinc could be considered a nutrient marker with many potentials in preventing, diagnosing, and treating male infertility (2).

1) A S Prasad 1, C S Mantzoros, F W Beck, J W Hess, G J Brewer. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May;12(5):344-8.
2) Ali Fallah, Azadeh Mohammad-Hasani, and Abasalt Hosseinzadeh Colagar*. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018 Apr-Jun; 19(2): 69–81.

Tomatoes
Delicious tomatoes are rich sources of lycopene, a powerful antioxidant. Lycopene is a carotenoid pigment so that makes tomatoes red. It helps men who are in infertility. Lycopene is a versatile component that can affect holistic diseases and discomforts in the human prostate.

Lycopene has been studied for its potential role in supporting prostate health. Regular consumption of lycopene also promise effectiveness on prostate enlargement. Published studies indicates, consuming tomatoes may affect to benign prostate hyperplasia (BPH), which called an enlarged prostate. A total of 40 patients randomized to receive either lycopene or placebo for 6 month. Guess what? The serum prostate-specific antigen (PSA) levels reduced at the primary endpoint (2). This result means that the prostates did not enlarge in the lycopene group, and symptoms were much improved.

2) Silke Schwarz 1, Ute C Obermüller-Jevic, Eva Hellmis, Winfried Koch, Günther Jacobi, Hans-Konrad Biesalski. Lycopene inhibits disease progression in patients with benign prostate hyperplasia. J Nutr. 2008 Jan;138(1):49-53.

Some research suggests that a diet rich in lycopene-containing foods, such as tomatoes, may be associated with a reduced risk of prostate cancer. Frequently eating tomatoes decreases the risk of prostate cancer. There is a study to know a key role of lycopene. Patients ate tomato sauce pasta daily for 3 weeks before scheduled prostatectomy (1). As a result, the lycopene concentrations in the blood increased, and serum PSA, which is a biomarker of prostate cancer, decreased in this research. After the tomato supplement, the apoptotic index was higher in hyper- and neoplastic cells. Lycopene in tomatoes play a significant role in the prostate issue and reduces DNA damage.

1) Phyllis Bowen 1, Longwen Chen, Maria Stacewicz-Sapuntzakis, Claudine Duncan, Roohollah Sharifi, Luna Ghosh, Hyung-Sook Kim, Konstantin Christov-Tzelkov, Richard van Breemen. Tomato sauce supplementation and prostate cancer: lycopene accumulation and modulation of biomarkers of carcinogenesis. Exp Biol Med (Maywood)
. 2002 Nov;227(10):886-93.

As a healthy and cheap vegetable, tomatoes are good choice for your dishes

Pumpkin seeds
For men’s health, we can opt for pumpkin seeds. Pumpkin seeds, also known as pepitas, are considered beneficial for men. Like oyster pumpkin seeds are an excellent source of zinc. Zinc is a crucial element for maintaining prostate health. It already ensures delicate and optimal functions in men’s health, including the production of male hormones, fertilizing sperms, and adequate immune functions. Deficiency of zinc is linked to benign prostate enlargement (BPH), and prostate cancer. Much research on zinc has shown its role in prostate function (3). In clinical studies, the relationship between zinc and apoptosis in prostate cells is often explained with animal model studies.

3) Ann Katrin Sauer,1,2,3 Hector Vela,4 Guillermo Vela,5,6 Peter Stark,5 Eduardo Barrera-Juarez,7 and Andreas M. Grabrucker1,2,3,*. Zinc Deficiency in Men Over 50 and Its Implications in Prostate Disorders. Front Oncol. 2020; 10: 1293.

Not only zinc but also other minerals, such as magnesium, are rich in pumpkin seeds. 1 oz of roasted pumpkin seeds contains more than 150 mg of magnesium. Magnesium regulates overall health, including lowering blood pressure and blood sugar levels. It is also as important as zinc for incorporating body functions. With certain amino acids, magnesium is a natural solution for mood regulation and sleep, which are important aspects of men’s mental and emotional well-being.
Pumpkin seeds contain antioxidants, vitamins, and phytochemicals. Especially those phytochemicals like carotenoids and phenolic compounds fight against oxidative stress in the prostate, which could lead to BPH or PCa. These antioxidants prevent prostate enlargement and relieve symptoms of pain while urinating.

In addition to these foods, it’s important to maintain a balanced diet that provides essential nutrients such as proteins, minerals, and fiber. Remember that individual nutritional needs can vary based on factors like age, activity level, and specific health conditions. It’s advisable to consult with a healthcare professional or a registered dietitian to create a personalized diet plan tailored to your individual needs and goals. Regular physical activity and a healthy lifestyle also play crucial roles in men’s health.