Stay healthy: What every men should eat and what every women should eat.

Men and women have different body functions, parts and needs. And while this is not unknown to most, these parts functionality are important to stay alive as well as to promote longevity of life. This in mind, several ideal ways to keep these parts functioning well are the nutritional factors taken from the basic food eaten every day.

There are several types of food that every men and women must consider to add when eating their daily meals. Foods which are rich in nutritional elements, that which contain the minerals and vitamins for daily consumption needs and to supplement every person’s lifestyle.

Supporting this ideas are several research, online health suggestions and lifestyle tips that came out with a very useful facts on healthy food provisions for both men and women.

Women. Women are mostly prone to acquire ovarian, breast or cervical cancers. They are usually immune to iron deficiency syndromes. Most women are advised to eat proper food combinations which are rich in calcium, iron, magnesium, Vitamins K, D and C, folate and as well as omega-3 fatty acids. Here are some lists of foods every girl should be eating.

Papaya	Collard Greens
Tofu	Flax seed
Broccoli	Onions
Leafy Greens	Beans
Wild Salmon	Buffalo Meat

Broccoli. Broccoli are great sources of vitamins and minerals such as potassium, manganese, phosphorus, magnesium, protein, iron, folate, calcium, zinc, B vitamins as well as Vitamins A, C, and K. These minerals and vitamins are excellent sources of dietary fiber that aids in better absorption of all nutrients the body needs.

Broccoli contains phytonutrients that helps in neutralizing carcinogens and in stimulating detoxifying enzymes to help the body rid itself of cancer causing harmful toxins. A compound known as indole-3-carbinol is one of the compound found in broccoli that has been shown to reduce the risk of cervical cancer in women. This is known to suppress the existence of the said cancer.

Broccoli is also rich in flavonoid kaempferol that is proven to have protective agents against ovarian cancer.  Folate is a nutrient found in broccoli that is essential for pregnant women, promoting the proper development of fetal nervous system and in the prevention against neural tube defects or birth defects.

Onions. Onions have healing and health promoting properties that helps combat cancers, arthritis and osteoporosis in many women. These vegetables are particularly good for women who have higher risk and tendency of developing osteoporosis and who are even at higher risk during and after menopausal periods.

High onion consumption has been linked to 25% reduced risk of breast cancer and on 73% reduction in the risk of ovarian cancer. Onions have properties that helps destroy the type of bone cell known as osteoplasts, responsible for the breakage of bones. Onions are also known to help lower blood pressure and triglycerides, prevent constipation, increase blood circulation, promote heart health and improved gastrointestinal health.

Leafy greens. Leafy greens like kale, spinach, watercress, cabbage, turnips, collard greens and arugula have similar nutrients with sources of Vitamins A, C, and K, calcium, beta-carotene, potassium, manganese, magnesium, iron, dietary fiber as well as folate.

Dark leafy greens like swiss chard, spinach, custard lettuce and kelp are also excellent sources of magnesium that shows a great factor in the key biological process of every human being. These minerals are also credited with health benefits that include the lowering of high blood pressure, strengthening of the immune system and the bones, aids in the relaxing of muscles, sleep relaxation, and also relieve stress or anxiety as well as depression.

Kale is one of the best sources of kaempferol like broccoli. Kaempferol is associated with a reduced risk of heart diseases. These nutrients are also found din tea, brussel sprouts and the green leafy vegetables. Spinach on the other hand is rich in iron that helps protect the immune system and in the production of energy.

Beans. Beans are best food sources of fiber. Abundance of fiber is known to be found in all bean varieties. Beans are linked to reduced risk of type 2 diabetes, breast cancer as well as high blood pressure and heart ailments. They help regulate digestion process, controls weight problem and lowers LDL (Low Density Lipoprotein) “bad” cholesterol in the body.

Kidney, pinto and lima are varieties of bean which are rich in potassium that is known to help improve bone strength, nerve and muscle functions. They also contain tryptophan which improves sleep patterns, regulates appetite and boost ones mood. Soy beans are also excellent sources of fiber, contains protein, and isoflavones that helps improve bone density which is an important factor for post menopausal women as several studies have shown.

Flaxseeds. Scientists discovered that flaxseed contains an estrogen-like compound called lignans, which is an agent that fights against breast cancer. Flaxseeds are also used to add flavor to foods and is a good source of fiber.

Papaya. Papayas are tropical foods that contain twice the amount of Vitamin C than that of an orange. These fruits are good fighting agent against gall bladder.

Tofu. Tofu is rich in soy proteins that help lower blood cholesterol level. Like beans, tofu is also rich in isoflavones that is known to contain chemical structure similar to that of estrogen, the reason by which this food source are also helpful in minimizing menopausal hot flushes for women and in strengthening of bones.

Wild salmon. Wild salmon are rich in omega-3 fatty acids, protein, iron, Vitamin D. Omega-3 fatty acids acts as guard against inflammation, reduces risk of strokes, boosts HDL(High Density Lipoprotein) ”good” cholesterol, decreases blood pressure. Omega-3 rich salmons also helps prevent heart diseases and ailments, lowers blood lipids, reduces risk of breast cancer as well as enhances the brain function and treatment of depression.

Wild salmon are one of the few food sources that are rich in Vitamin D that aids in calcium absorption, promoting bone growth. Deficiency in Vitamin D has been linked to depression, multiple sclerosis, obesity and higher risk of type 2-diabetes, as research have provided that these conditions are widespread problem among women who were more susceptible than men.

Collard greens. Collard greens are vegetables that are good sources of calcium, Vitamins K and D that helps fight off osteoporosis. Brussels sprouts, spinach, broccoli are good sources of Vitamin K by which collard greens have more content with 375 grams on every half cup.

Buffalo meat “Bison”. Buffalo meat contains lots of iron than fats. A Buffalo meat like bison helps boost energy level and lowers weight. These are great help for women suffering from menstrual problem and anemia.

Men. Men on the other hand are most commonly prone to prostate cancer, liver disease or cancer as well as high blood pressure (hypertension). So, if you are a guy, to save your life from these promiscuous disorders and diseases, you must be a health benefactor and include the following foods in your supplemental food and health care lists.

Tomatoes	Bananas
Garlic	Peanut Butter
Carrots	Carrots
Water Melon	Oatmeal
Oysters	Spinach

Tomatoes/Tomato Sauce. Men are advised to eat a lot of tomatoes and tomato sauce earlier on in life. These healthy fruit is a great stuff that protects men from possible cause of prostate cancer. Researchers at Harvard found that men who ate tomato sauce two to four times a week have lower percentage risk of developing prostate cancer than those who don’t eat tomato sauce at all. The carotenoid contained in every tomato called lycopene seems to be the ingredient that is responsible in fighting the cause of prostate cancer.

Peanut butter. Peanut butter is great at reducing the risk of heart diseases or ailments. A study conducted showed that high fat diets based on peanuts helps lower LDL “bad” cholesterol and the cause of the blood fat drops known as triglycerides without decreasing the level of HDL or good cholesterol. Eat moderate amount and just don’t overdo eating of peanut butter in your daily meals.

Oyster. Oysters are rich in zinc, which is a mineral that helps in the normal functioning of male reproductive system. Oysters as a seafood contains high concentrations of omega-3 fatty acids that supports and repair the circulatory system. Omega-3 fatty acid and zinc helps to strengthen circulatory tissues. Zinc is also an anti-oxidant that helps repair cells and DNA production.

Broccoli. These cruciferous vegetables provide a protection against bladder cancer that affects 2 to 4 times more men than women. Like cabbage, broccoli is singled out as one of the most protective food against bladder diseases.

Bananas. These fruits are rich in potassium, Vitamin B6 and magnesium. The nutritional substances found in bananas are great support system in our body’s cardiovascular system, the heartbeat and blood pressure, thus lowering the risk of strokes. Water soluble Vitamin B₆ supports and aids in the functioning of the immune system as well as in the increase of red blood cell counts.

 Spinach. Spinach is also classified as a super food compared to other leafy greens since they contain higher amounts of vitamins and minerals to promote the function of the body. They contain potassium and vitamin K and vitamin B₆ essential for blood coagulation.

Oatmeal. FDA reports that diets high in grains and fiber are great resources in reducing the amount of LDL cholesterol in the body, preventing the risk of heart attack in most males. Oatmeals are rich in fiber enabling the regularity in bowel movements.