Top Super Foods for Men

Superfoods are foods that provide multiple nutritional benefits and may help prevent or treat health conditions. Though no one precise list or set of criteria exists regarding superfoods, many whole, natural foods appear on experts' lists, including those geared toward men. In his book, "Superfoods: The Food and Medicine of the Future," David Wolfe describes superfoods as "food and medicine" and enjoyable ways to prevent disease. Keep in mind, however, that foods should not replace doctor-prescribed treatment.

Tomatoes

Tomatoes contain rich amounts of vitamin C, which promotes a strong-functioning immune system, and the antioxidant lycopene. Though additional research is needed, according to the American Cancer Society, people who eat plentiful amounts of tomatoes have demonstrated a reduced risk for certain forms of cancer, including prostate cancer -- the third most common cause of cancer-related death in men of all ages. For optimum health, the American Dietetic Association recommends that men consume 2 cups of fruit and 2.5 cups of vegetables per day and tomatoes or tomato products, such as marinara sauce, at least once per week.

Whole Grains

Carbohydrates provide glucose, your main dietary source of energy. While many processed foods, such as white bread and pastries, provide glucose, whole grains contain significantly more fiber and nutrients. The ADA describes whole grain breads, pasta, cereals, barley, oats and brown rice as "energy foods for men" and fiber-rich foods that can help you manage your appetite and lower your risk for colon and prostate cancer. Try swapping enriched breads, pasta and snack foods in your diet out for 100 percent whole grain equivalents. For best results, purchase products that list whole grains, rather than enriched grains, as main ingredients.

Fatty Fish

Fatty fish, such as salmon, albacore tuna, herring, lake trout, flounder, mackerel and sardines, are prime sources of omega-3 fatty acids. Omega-3 fatty acids may help improve your triglyceride levels, prevent potentially fatal heartbeat abnormalities and lower your risk for heart disease, according to the American Heart Association, conditions for which middle-aged and older men and men with excessive belly fat hold higher risks. For heightened benefits, choose baked, broiled or grilled fatty fish over red, fried and processed meats.

Nuts, Seeds and Plant-Based Oils

Nuts, seeds and plant-based oils provide heart-healthy, unsaturated fats that promote nutrient absorption, positive food texture and brain function. The ADA recommends replacing saturated fat sources, such as red meat, butter and margarine, with olive and canola oils, nuts, seeds and avocados, as a useful way for men to keep their weight and blood pressure levels down. Fats also provide energy for low to moderate-intensity exercise. Try snacking on mixed nuts or pumpkin seeds instead of potato chips and drizzling whole grain bread with olive oil instead of butter.