Much has been said about how important it is for women to eat certain foods containing specific nutrients. What about men? Are there foods men should eat for better overall health? 

The answer is an unequivocal “yes.” There are several foods and nutrients men should consume most days of the week for optimum health, as outlined by Drs. Mehmet Oz and Michael Roizen, authors of the “YOU” series of books.

•Fiber. Men need to eat at least 25 grams of fiber each day. While that can be daunting, fiber is found in a number of sources, like grapefruit, soybeans and whole grains. When looking for whole grain products, make sure the ingredients read ”100 percent whole grain” or “100 percent whole wheat.”

•Folate. Men can significantly reduce their risks for some kinds of cancer by eating food rich in folate. Take a supplement or add dark, leafy greens and orange juice to the diet. Men are advised to look for the words “folate” or “folic” on food labels and to get at least 800 mg each day.

•Tomato sauce. It takes 165 raw tomatoes to equal 10 tablespoons of tomato sauce. This juicy red fruit contains lycopene, which can help fight cancer. Instead of eating all those tomatoes, enjoy 10 tablespoons of tomato sauce per week and decrease the chances of arterial aging, heart disease, stroke, memory loss and other conditions.

•A handful of nuts. Men should eat walnuts, almonds, and hazelnuts to get the powerful omega-3s, healthy fats with multiple benefits. It’s good practice to snack on some before eating foods like pasta or corn on the cob. The fat in the nuts helps the stomach slow down and the body to more effectively process the sugar from the carbohydrates in those meals.

•Fish. Men also should consider eating a serving of fish three times a week. Tilapia, salmon, flounder, cod and mahi-mahi are all good choices. They’re high in protein and low in fat and carry a low amount of mercury, a chemical that can increase the risk of heart disease and impaired memory.

This article is provided by TOPS (Taking Off Pounds Sensibly).